For the last 12 years, you’ve probably had someone telling you when to eat. Someone made you eat before you went to school, or they at least threw a granola bar at you on your way out the door. You might have then had the dreaded first school “lunch” shift that started at 10:15 a.m. And finally, someone probably provided you with some sort of nourishment a few hours after you got home.
Now that you’re free from the shackles of lunch shifts but are balancing many responsibilities, when are you supposed to eat?
Mykesha J., a senior at Drury University in Springfield, Missouri, has what she considers to be a “crazy schedule.” But she refuses to let being busy become an excuse to abandon her healthy eating habits.
“I’ll admit that I can become so engulfed in school that I don’t always eat as much as I should, but it’s a work in progress,” she says. “I’ve gotten better at making eating a priority, and I take it seriously.”
Create a Plan
In a recent Student Health 101 survey, nearly 20 percent of respondents said their eating patterns are completely inconsistent, with many eating only once a day.
Jane Jakubczak, a campus dietitian at the University of Maryland in College Park, suggests that students be intentional with their eating. She has students bring in their class schedule, and together they “literally plot where their breakfast, lunch, and dinner will be each day,” she says.
Jakubczak explains, “If you just let food happen, it’s going to be a disaster.”
Be Realistic
Lauren Ferraro, a registered dietitian at the Sargent Choice Nutrition Center at Boston University in Massachusetts, says you also have to be realistic about what your current eating habits are in comparison to what would be optimal.
“You have to think about mindful eating,” she explains. “If you’re eating one meal a day, it’s not beneficial to say you ‘should’ be eating six. What are your goals? Ask yourself, ‘Is this something that would be helpful?’”
“Try the [eating] patterns from back home and see if they work out,” suggests Jakubczak. But is one eating strategy better than another? Read on to learn the pros and cons of eating three square meals or grazing throughout the day.
You may have heard that eating four to six small meals throughout the day is best for your health and energy levels. In the recent Student Health 101 survey, 45 percent of respondents indicated that they eat this way, sometimes called grazing.
In several recent studies, however, the link between increased meal frequency and higher metabolism is unsupported-but that doesn’t mean this strategy has no benefits.
“Frequent eating can help students keep their mind off food,” says Janis Mena, coordinator of nutrition services at the Student Health Care Center at the University of Florida in Gainesville. “If you get super hungry, you may end up overeating.”
Claudia D, a senior at the University of Missouri in Columbia, agrees with Mena. She tries to eat four to five times a day, and notices an impact on her energy level when she sticks to this eating schedule. “I always feel so much better and more focused during the day if I can keep to my eating regimen,” Claudia says. “Not to mention, I don’t feel as tired.”
Jakubczak says Claudia’s experience is due to the mind and body functioning more smoothly with a consistent supply of calories and nutrients. “Our bodies work best with a slow infusion of energy and nutrients. So when we’re eating often, say eating every three hours, our body and brain get little bits of nourishment throughout the day,” she says.
Most healthy adults need between 2,000 and 2,400 calories a day. If you’re eating multiple small meals, this total can be split up based on frequency. For example:
So if your body will function well if you eat smaller meals throughout the day, why wouldn’t you?
Callie M., a senior majoring in nutrition at the University of Alabama in Tuscaloosa, says, “It’s not realistic. [My eating schedule] changes day to day depending on my classes and social events or projects.”
Jakubczak suggests thinking about your daily schedule when choosing an eating strategy and using the one that best fits your needs. “Some students find that eating three meals a day is helpful. It’s the way they’ve grown up and they’re used to that pattern of eating.” In the recent Student Health 101 survey, 35 percent of respondents said this is what they do.
If you eat three main meals a day, try to stick with 600-700 calories each, plus two or three snacks of about 100 calories. Especially on days when you’re going from early morning to late at night, healthy pick-me-ups will keep your energy levels high.
Straying from what you’re used to might even cause unnecessary stress. “Some students find that worrying about eating and planning snacks is a little overwhelming, and going to the dining hall three times a day works best for them,” says Jakubczak.
At the end of the day, every person’s body is different. Ferraro, Jakubczak, and Mena are all quick to point out that what works for one person isn’t necessarily going to work for another. So, try a variety of strategies and enjoy nourishing your body in the way that feels best to you.
Caroline is a recent graduate of the University of Alabama and is currently pursuing a master’s degree in journalism at the University of Missouri.
Figuring out when to eat can be challenging on busy days. By planning ahead, you can be sure to fuel your body and brain with healthy food.
Use this chart to map your eating strategy. Fill in the days and times when you have a break in your schedule, and make appointments with your stomach!
Day |
Time |
Where I’ll Be, Food Location |
Food Options |
Monday |
8:30 am |
Dining Hall |
Wheat toast & peanut butter; apple to go |
Monday |
12:45 pm |
Campus Cafe |
Salad w/ hard-boiled egg; pretzels; smoothie to go |
Monday |
4:30 pm |
Dorm |
Yogurt and dried fruit |
Monday |
6:00 pm |
Dining Hall |
Balanced Dinner |
