Many people are familiar with the “freshman 15,” a phenomenon used to describe students gaining 15 pounds after their first year away from home. This phenomenon is a result of unhealthy eating habits after gaining the freedom to choose their meals.
Takis on the way to a stressful chemistry lab? Late-night ice cream while studying for a final? A quick and easy meal of fried chicken and chips? It’s hard to say no when students have so much else to focus on.
In Louisiana, in a culture full of batter-covered, spicy, and buttery feasts, the temptation for unhealthy foods is endless; favorites include gumbo, beignets, fried catfish, and much more.
Not only those coming from out of state should be careful, but also newly independent young people who are beginning to make their own decisions.
A 2022 study from Frontiers Nutrition found that college students tend to prioritize studying and socializing, spending more time and resources on study sessions and hanging out with peers than on things like healthy eating.
Tulane Hospitality recognized the growing need for guidance to help college students make healthy eating decisions, and took action.
The newly completed Commons building at Tulane University replaces the decades-old dining hall with a modern design that offers high-quality food options and casual dining options for students in New Orleans, Louisiana, on Wednesday, Aug. 21, 2019. The $55 million, 77,000-square-foot building also houses educational offices and spaces on the top floor.
The university launched a dining program in July to provide students and faculty with more nutritious food options that fit everyone’s needs, while taking into account cultural needs, preferences and allergies.
Kaiten Zajac, Tulane Hospitality’s director of health and wellness, is spearheading this new initiative and aims to empower students and faculty to make good choices in dining halls.
“Young adults…are very impressionable. Many of them are living on their own for the first time and having to manage their own food intake,” Zajac says. “Helping with different community outreach events, talking to students about their concerns, helping them find the foods they need to live a healthy lifestyle.”
Summer McNeill, a registered dietitian with Tulane Hospitality, offers advice to students on how to prepare healthy plates.
Tulane Hospitality dietitians Kaiten Zajac (left) and Summer McNeil (right) serve healthy multigrain toast at The Commons food court in New Orleans, Louisiana.
McNeill and Zajac get feedback from Tulane students about what they need and want from dining services, and they try to fulfill those requests as quickly as possible.
Feta cheese at the salad bar? OK. Boiled eggs for breakfast? OK.
“One student even wanted chicken nuggets shaped like dinosaurs,” Zajac said. “We can definitely change some of those pretty quickly. Other things might take a little longer.”
Zajac wants Tulane students to walk into The Commons, the university’s largest dining hall, and find something they enjoy that will keep them energized throughout the day.
The two-story, horseshoe-shaped dining room features 15 different sections, including a salad bar, chef’s special station, avocado toast station, and yogurt bar.
“We are also flexible in making changes,” Zajac said.
At its core, Commons is a service for students, Zajac says. Tulane’s dietitians are always looking for student and faculty feedback.
What does a healthy meal entail?
McNeill hosts “Wellness Wednesdays,” which feature quick, healthy options. The most recent event introduced Tulane students to whole grains — a whole toast bar. The dietitian duo hope to host more events like this throughout the school year.
Tasting whole grain bread topped with fresh tomatoes at Tulane University’s The Commons dining hall.
McNeill, who also oversees the Green Wave cafeteria, which is used primarily by athletes, joins Zajac in the cafeteria some days to give students real-time advice on what healthy foods should be on their plates.
“Healthy food doesn’t have to be disgusting,” McNeill said. “We want you to enjoy your food because eating is an experience.”
McNiell’s No. 1 tip for a good, healthy meal is to add as much color to your plate as possible. Students should get a protein, a starch, and some color—like fruits and vegetables—in one serving.
“The most important thing is to have variety,” he said. “The more variety you have, the more vitamins and minerals you’ll get.”
McNeill said it also depends on the student. Some have more active days than others; a workout might leave a student needing more carbs for energy, or a late-night study session might call for a mood-boosting bowl of yogurt.
In both cases, McNeill and Zajac are available to meet with students, parents and faculty for free to get advice on healthy eating.
One-on-one services for students and faculty
Tulane Hospitality offers scheduled one-on-one appointments with one of our available registered dietitians. These complimentary nutrition consultations and services include:
The newly completed Commons building at Tulane University replaces the decades-old dining hall with a modern design that offers high-quality food options and casual dining options for students in New Orleans, Louisiana, on Wednesday, Aug. 21, 2019. The $55 million, 77,000-square-foot building also houses educational offices and spaces on the top floor.
- Dietary preferences (e.g. gluten-free, dairy-free, vegetarian, vegan, kosher)
- Nutritional medical problems
- Food allergies, intolerances and special diets
- General healthy eating
- Dining hall tours and nutrition education events
- Cooking lessons
These free appointments are all about “getting to know the student,” Zajac says.
Both dietitians work with students to find what they need in the cafeteria. Sometimes it’s a list of foods to avoid to avoid an allergic reaction, and sometimes the appointments guide students toward creating a healthy plate.
A pizza oven is a feature of the newly completed Commons building at Tulane University, which replaced a decades-old dining hall in New Orleans, Louisiana, on Wednesday, Aug. 21, 2019. The $55 million, 77,000-square-foot building also houses educational offices and spaces on the top floor.
“We respond to their questions, comments and concerns,” Zajac said. “I encourage them: ‘Let’s meet again,’ or ‘Let’s have lunch together,’ or ‘Let’s talk to the chefs’ — anything that will make them feel more comfortable about making healthy choices.”