Whether they chug java on the way to class, munch on a bowl of sugary cereal or grab plates full of eggs and bacon at the dining hall, college students are notorious for eating bad breakfasts.
Some students are lucky if they eat anything at all.
"I just don't have time," fourth-year College student Katie Booth lamented. "But I always regret it because I get really hungry and pig out at lunch."
Fourth-year Architecture student Gabriela Gutowski also admitted that she sometimes skips breakfast.
"When I don't have breakfast, I have immense hunger pains by 11 and I get sleepy," Gutowski said.
Alison Beaver, assistant director of the Office of Health Promotions, said she believes that there is plenty students and University community members can do to combat such experiences.
"Don't worry so much about what you are eating for breakfast, as long as you are eating -- although you may want to try to avoid sugar," Beaver said. "Breakfast is the best brain food."
University Dining Services nutritionist Paula Caravati said there are some things students should keep in mind if they want to eat right, especially at on-Grounds dining facilities.
Caravati said a healthy breakfast consists of "having a low-fat protein or dairy product such as yogurt, a complex carbohydrate such as whole grain bread and a fruit or vegetable. Having a meal that consists of fiber and vitamins keeps it balanced and keeps you from getting hungry later."
Caravati said eating right might take a little extra effort.
"Before entering the dining hall, either read the menu or make an assessment of what is going to be good for you," she said."Don't just walk in cold and grab what looks good."
Despite some of the more unhealthy offerings like scrambled eggs and breakfast meats, there are ways to eat healthy in the dining hall like scrambled eggs and breakfast meats, Caravati said.
She suggested asking dining hall staff for healthier alternatives.
"If you read a bit and know what's healthy, be assertive and ask the staff for those alternatives," she said. "Most likely they are already there."
For example, Caravati said a health-conscious student could choose eggbeaters over a three-egg omelet as a healthier alternative.
Peer health educator Stephanie Chao said she believes breakfast is the most important meal of the day.
Eating breakfast jump starts metabolism and prevents overeating for the rest of the day.If someone skips breakfast, they usually are starving by lunch and more prone to overeat at lunch, she said.When a student wakes up, his or her body has not consumed any calories for between 10 and 12 hours and needs fuel to take on the day, she added. Chao offered milk and cereal as a simple breakfast that provides protein. The less sugar in the cereal, the better, she said.
Research also has shown that eggs are an important component to breakfast because they are a source of "good fat."Peer health educators recommend eating at least 300 breakfast calories within two hours of waking up to get the body going.Literature on healthy eating is available at the Elson Student Health center, and there are many useful Web sites concerning healthy eating, Chao said.
University Dining Services also offers a variety of nutritional programs for students with meal plans.
They provide wellness nutrition counseling and special services for students who have food allergies or certain illnesses that prevent them from eating regular dining hall fare. For these few students, they do provide special food preparation.
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