As students we are required to be independent in taking care of a healthy eating patterns  in our bodies, which we can also know that students have a lot of busyness both in the academic  or non-academic fields. It is because of this busyness that often makes students not focus on  paying attention to a healthy eating patterns or more precisely a bad eating patterns. Most  students also often eat junk food and packaged food, in addition to the habit of staying up late  and drinking coffee to stay active until late at night is often done by students to complete  college assignments. However, many students underestimate the side effects of an unhealthy  diet so that it is likely to have a negative impact on their health. Therefore, by learning or  understanding the concept of healthy eating patterns in students is one the way prevent the  impact of unhealthy eating patterns. 

Definition of a healthy eating patterns 

The definition of a healthy eating patterns is the behavior or habits of individual life  based on the amount, type, content and schedule of consuming healthy and nutritious food and  drinks in order to minimize health problems in individuals. 

Variety of healthy eating patterns  

Maintaining a healthy, nutritious and balanced in university students is very important  to help maintain their immune system. In the application of a healthy eating patterns in  university students, it can be done in several ways as follows. First, don’t skip breakfast.  Breakfast is the most important meal time, because this is when the body gets energy for 

activities during the day. Some types of food for breakfast that can complement a healthy eating  patterns are foods with complex carbohydrates such as oatmeal, brown rice, and cereals. Foods  that are high in fiber such as fruits, vegetables and whole grain cereals. Protein sources such as  nuts, seeds, milk, eggs and yogurt. And healthy fat sources such as whole grains, avocado and  coconut. Second, reduce caffeine intake in the body. This caffeine intake is usually found in  coffee. One of the direct effects of drinking coffee frequently is dehydration, because coffee  can accelerate the release of water from the body through urine. The recommended coffee to  consume is black coffee with a little sugar or no sugar at all. Third, drink more mineral water.  A healthy eating pattern is not complete without water. Each person’s water needs may vary  according to their body weight. Adequate water intake will maintain the smooth functioning of  the body and protect the body from dehydration. 

Fourth, make it a habit to consume natural foods and limit packaged foods. As much as  possible, consume foods such as side dishes, fruits, vegetables, etc. that come directly from the  market or supermarket without preservation. Limit consumption of packaged foods that have  been preserved because foods that contain preservatives like this, contain high sugar and  sodium. Fifth, be wise in eating in public places/restaurants. Eating in restaurants requires  attention to food processing techniques. Limit consumption of foods that are fried by cooking  with high heat, or given additional oil and fat. Sixth, eat healthy foods that are high in fiber.  The diet will become healthier by adding foods high in fiber to the daily menu. For example,  replacing white bread with whole wheat bread or white rice with brown rice. By eating foods  containing fiber, it can launch metabolism in the body. Seventh, eat according to portion size.  Each individual should eat according to the sufficiency of the body and stop continuing to eat  if they have reached 80% satiety. Because excessive portions can also increase the risk of a  number of health problems. Eighth, increase the consumption of fruits and vegetables. These  fruits and vegetables are foods that will meet the needs of individuals every day because they  contain sources of fiber, vitamins, and minerals. Ninth, eat regularly and on time. Regular  eating habits can also help the body control cholesterol and reduce the risk of obesity. 

Benefits of implementing a healthy eating patterns for students  

The application of a healthy eating patterns for students has several benefits, namely as  follows. First, a healthy eating patterns can maintain physical health. By eating nutrient-rich  and healthy foods throughout the day can provide enough energy to support development and  growth in the body. A healthy eating patterns for students increases energy, memory and focus  in carrying out certain activities. Secondly, a healthy eating patterns can improve academic  performance. A regular diet with nutrient-rich foods supports cognitive functions such as  mental, memory, comprehension and information processing. This can help students  understand the material and easily develop their creativity so that students can get academic  achievement. Third, a healthy eating patterns can improve mood. Students can avoid the effects  of college stress by eating certain healthy foods that can improve mood. Omega-3 fatty acids  found in salmon and tuna can increase dopamine production and reduce depression levels. In  addition, eating fermented foods such as yogurt, kimchi, and sauerkraut are significant sources  of probiotics that can increase the hormone serotonin, which plays a role in improving mood. 

Fourth, a healthy eating patterns can maintain weight management. During the college  period, there is certainly a density in both study schedules, activities and assignments. This 

certainly disrupts sleep patterns, eating habits and is coupled with increased stress in students.  This will adversely affect the level of the hormone cortisol, metabolism, and body weight of  students. Exercising and maintaining a healthy eating patterns such as eating more fruits and  vegetables can help to maintain or reduce weight to a healthy level. Fifth, a healthy eating  patterns can support mental health. Students who reduce processed foods, refined  carbohydrates and increase fresh vegetables, fruits, nuts, lean proteins, and whole grains can  significantly improve depression symptoms in just three weeks. So that mental health in  students can be maintained in the midst of their busy lives. 

The impact of not implementing a healthy eating patterns for students  The habit of applying in consuming unhealthy foods since adolescence, will have a  negative impact in the future, the impact for students if they do not apply a healthy eating  patterns is as follows. 

There are two kinds of health impacts. First, depression. The onset of depression is due  to eating habits with mood disorders. Individuals who consume a healthy diet with a higher  proportion of produce, fish, chicken, and whole grains have at least a 25% lower risk of  developing depressive symptoms than those who regularly consume processed foods, fast  foods, sugary desserts, and soft drinks. Second, heart disease. It is more likely to occur among  college students if they consume high-fat snacks, foods with few nutrients, skip meals frequently, add sugar excessively, and follow a diet with high sodium content, all of which can  lead to increased waist circumference and heart disease risk. 

There are four types of academic impact. First, lower academic grades. Although  unhealthy eating habits can be detrimental to academic results, studies have shown that  maintaining a healthy diet can lead to higher grades. Second, poor memory and concentration.  Low memory and concentration skills can be seen in students who consume high amounts of  trans fats and saturated fats, which in turn affects test results that require memorization and  critical thinking. To improve memory ability during quizzes and exams, students can reduce  their intake of excessive foods such as red meat and butter. Third, lack of energy and focus.  Fast food, caffeine-containing drinks and high-sugar snacks provide a brief energy boost  followed by sleep disruption, which can disrupt sleep schedules and sleep quality. Skipping  meals can also deplete energy and negatively impact metabolic patterns and nutrient intake.  Fourth, disrupted sleep schedules. Most college students are accustomed to the “exam piling  up” pattern, pushing themselves to complete assignments on time and studying late into the  night before exams. To stay awake in their quest to meet this challenge, students often consume  caffeinated beverages such as soda, coffee, and energy drinks. 

Overcoming the application of unhealthy eating patterns for students There are several ways to overcome the application of unhealthy eating patterns in  students, namely first, educating students. This education explains information about healthy  eating patterns, the nutritional content of food, and the impacts if not implementing a healthy eating patterns. Second, organizing healthy food activities in the campus canteen. In this  activity, the approach is to sell nutritious food menus and promote various healthy eating  patterns using banners, brochures and others. Third, building sustainable local community  partnerships. In this case, cooperation with farmers, organic food providers and community 

leaders to help promote healthy eating patterns to other students is out of reach. In addition, it  can also build communities in collaboration with student organizations that will become  educational centers to teach about healthy eating, unhealthy food, and nutrition in food. 

Reference 

Developer, W. (2022). How College Student Benefit From Healthy Meal Plans. Diakses dari https://adc–us-com.translate.goog/blog/how-college-students-benefit-from-healthy meal-plans/?_x_tr_sl=en&_x_tr_tl=id&_x_tr_hl=id&_x_tr_pto=tc 

Novita Joseph (2023). 9 Tips Pola Makan Sehat untuk Orang Sibuk. Diakses dari https://hellosehat.com/nutrisi/tips-makan-sehat/pola-makan-sehat-untuk-orang-sibuk/

Author

1. Raiisa Aqilah
2. Karolina Sinuraya
3. Grace sirmauli siallagan
4. Putri Thalia Fortuna Sianipar