College is a challenging time for most people. Staying away from home, staying in campus accommodation and relying on cafeteria food coupled with the long hours of study make it very easy for a student to fall into bad eating habits. Skipping meals, binge eating, eating junk food, eating at irregular hours and lack of exercise are all typical eating habits of college students mostly in their teens. This unhealthy eating can cause a person to put on excessive weight.

A college going student needs a calorific requirement of 2000-2500 calories a day. An ideal diet plan for a college student should include foods from the following 5 food groups:

1. Dairy: Yoghurt, Skim milk, pudding
   
2. Grains: Pasta, Bread, Rice
   
3. Fats: olive oil, nuts, seeds
   
4. Fruits and Vegetables: 3-5 servings of seasonal fruits and fresh garden salads
   
5. Proteins: Soya, Legumes, Fish, Red meat, eggs

Some tips to healthy eating for college students are

1. Have at least 3 meals a day: Never skip breakfast and try to have the other 2 meals at regular hours. For hunger pangs in between meals, carry a fresh fruit, a packet of sprouts or a granola bar.
   
2. Have balanced meals: Include foods from all three major food groups at all meals. Make sure to avoid food containing excess fats and starches. Include 2-3 helpings of fresh fruit and vegetables every day.
   
3. Drink plenty of water: 8-10 glasses of water are a must to keep the body hydrated and all systems functioning well.
   
4. Include dairy products: Milk, cheese, yoghurt and curds must be eaten on a daily basis. Ice-cream is a dairy based product but its high fat content makes it unsuitable to be a daily indulgence.
   
5. Eat small portions: When eating at the cafeteria, it is common to serve large portions on the plate. This is often the prime cause for weight gain. While eating out, serve yourself with small portions and refill your plate when required.
   
6. Go easy on junk food: Pizza and French fries are college staples. While it is alright to occasionally indulge in these junk foods, avoid eating junk food every day.

It is advisable to stock healthy food for snack times- Nuts, soups, granola bars, fresh fruit, cereal; muesli bars serve the purpose well.

Healthy eating means opting for healthier food choices. Choose grilled or baked foods over fried ones. Have plenty of water and fresh fruit juices instead of bottled drinks. Replace refined flour based products with whole grain ones. Have fresh fruit instead of desserts and make it a point to include soy products in your diet. Salads and fresh fruits and juices can be the right choice for college students as they are filling while checking weight gain.  This diet plan provides glowing skin which is coveted by every college student.