HI Friends,

Elizabeth here. I was so excited to have a chance to chat with Anna Mackay for our latest Sunny Side Up Nutrition Podcast Episode. In this episode, we offer supportive, non-diet guidance for students transitioning to college life or boarding school. Our conversation draws from both personal and clinical experience working with teens about to leave home.

Transitioning from home to college (or boarding school) is a major life transition. And navigating food is a big part of that. How can students navigate dining halls, class schedules, and making sure they’re meeting their nutritional needs?

In our latest podcast episode, I’m joined by Anna Mackay, our 3rd host, to dive into simple, easy meal planning strategies designed specifically for college students on a meal plan. We chat about

* How students can maintain regular meals amidst their new lives as college students

* Easy snack ideas to keep in their dorm rooms

* Simple meals students can cook in a dorm kitchen

* How to confidently handle diet culture messages they’ll inevitably encounter

Tune in to get practical advice that supports a realistic and flexible approach to nutrition for students living away from home.

Transcript

Elizabeth: Hi, Anna. I'm here with Anna Mackay. If you're a longtime listener of ours, you know that Anna was really the person who started the Sunny Side Up Nutrition podcast as part of a project when she was in grad school. She's a certified personal trainer and recently earned her RD degree in Australia. So I'm so excited to have you here, Anna.

Elizabeth: We never record together anymore because Anna's been very, very busy and lives truly on the other side of the world from us, so it's hard to coordinate. We're excited that she's back here on the East Coast for a little bit.

Anna: Yeah, that 14-hour time difference really complicates podcast scheduling. Today we’re talking about teens, kids, and young adults who are moving away from home and might need support navigating nutrition and meal planning. This episode focuses primarily on those using a meal plan—college students and, less commonly, kids at boarding school. I have two kids in boarding school, so this is definitely relevant to me. We'll explore how parents can support kids who rely on a meal plan for most of their meals and snacks.

Anna: So, Elizabeth, what do you think are some of the biggest food-related challenges these students face when living away from home for the first time?

Elizabeth: It's a major transition, and I think we forget that sometimes. We often assume they'll automatically know how to navigate dining halls. One big challenge is managing their schedules and making sure they eat regularly—it's hard to catch up if they skip meals. Many students are still growing, especially younger teens in boarding school. Another issue is missing familiar foods from home, which makes it hard to find things they like. Scheduling also plays a role—sometimes students need to eat when they aren’t hungry just because that’s when they have time. And at home, parents typically handle the shopping and cooking, so students may be unprepared for that shift. Thankfully, a dining hall can ease that transition.

Elizabeth: Also, sleep often gets disrupted, which impacts eating habits too.

Anna: That's a really good point. And the food familiarity is something we might overlook—it’s not just about the food itself but the whole environment. Students go from the comfort of eating at home to a bustling dining hall, which can be overwhelming, especially if they’re sensitive to noise or smells.

Elizabeth: Yes, and if a student has a hard time with that, they can often work with the university to arrange accommodations.

Anna: What suggestions do you have for students when it comes to class schedules and planning meals and snacks?

Elizabeth: When we talk about meal planning as non-diet dietitians, we mean flexible planning that sets people up for success—not rigid or prescriptive plans aimed at eating less or being "super healthy." I suggest looking at the student’s class schedule and identifying times and places they can eat. If there are multiple dining options, figure out which ones they'll use. If they can’t get to a dining hall, maybe they bring a sandwich, fruit, and chips. It’s also important to think about weekends, when dining hall hours might be different. If the hall doesn’t open until noon, early risers need something on hand. Parents can casually ask about this, like, "What’s your schedule like? Where do you think you’ll eat lunch or dinner?"

Elizabeth: I also always remind students to have snacks available for late-night studying. Many are up until midnight or later, and if dinner was at 5:30, that’s a long time to go without eating.

Anna: That’s a great point. What’s your advice for students who want to plan meals and snacks without becoming rigid?

Elizabeth: Remind them the plan is just a guide—it's meant to reduce decision fatigue, not dictate everything. Having things noted in a phone or calendar can help. But if they don’t follow it exactly, that’s OK. Plans can and should change.

Anna: What staples can they keep in their rooms for quick meals and snacks?

Elizabeth: Ask them what they want to keep stocked before they move in. Mac and cheese cups, ramen, snack bars, dry cereal, peanut butter, crackers, nuts, dried fruit, and yogurt are great options. If they have a fridge, even more is possible—cheese, fruit, hummus packs, etc. Just be mindful of any roommate allergies.

Anna: Totally. I love those little Sabra hummus packs with pretzels. And classic granola bars—those Nature Valley ones in the green wrapper are great with peanut butter.

Elizabeth: Yes! Peanut butter is an easy staple.

Anna: What about small meals students can prepare themselves?

Elizabeth: Quesadillas with canned beans and pre-cooked chicken, grilled cheese, boxed mac and cheese with frozen peas, toaster waffles, bagels, scrambled eggs, toast with fruit—all simple and doable. With a shared kitchen or microwave, they can also heat up frozen ravioli and toss it with sauce.

Anna: Some students might not know how to do that. Should parents help with that ahead of time?

Elizabeth: Absolutely. It’s helpful if kids leave home knowing how to cook a few basics, but if they don’t, that’s not a failure. They can call home or look up cooking videos online. My kids still call me with questions, and that’s totally normal.

Anna: Cooking is a lifelong learning process—there’s always something new to learn.

Elizabeth: Definitely. That’s what makes it so rewarding.

Anna: Let’s shift to the diet culture messaging students are bombarded with—on TikTok, Instagram, and even in the dining halls where calories are posted. What advice do you have for students and their parents?

Elizabeth: Nearly all dining halls post calorie counts now, but I encourage students to ignore them. They’re often inaccurate and distract from more important cues like hunger and satisfaction. Focus on what you’re hungry for and what feels good in your body.

Anna: That applies to diet content on social media too. Just tune it out.

Elizabeth: Exactly. And regarding comments about weight gain—it’s normal for bodies to change during transitions. Gaining weight is not a moral failing. It doesn’t make someone less worthy.

Anna: Students may not hear comments directed at them, but diet talk is still common. What should they say or do?

Elizabeth: First, it’s OK if you don’t say anything. You can change the subject, say you’d rather not talk about dieting, or explain your perspective kindly. "We have different views—can we talk about something else?" can be effective. If said non-judgmentally, people are usually more receptive.

Anna: My niece is confident, but I imagine she’d be more comfortable changing the subject, and that’s perfectly fine. It’s a great strategy.

Elizabeth: Definitely. It works.

Anna: What can students do if they’re struggling with food or body image? And what can parents say if they notice something’s off?

Elizabeth: Point them toward resources—student health centers and counseling centers often have great support. I recommend walking them by those offices during orientation and making sure they know how to schedule appointments. They might roll their eyes, but it ensures they know where to go if needed.

Anna: What’s one thing you wish every student heading into a dining hall knew?

Elizabeth: That sleep and regular meals are foundational. Think ahead about your schedule and plan some easy go-to meals and snacks for when you don’t want to think about it. Put those ideas in your notes app or somewhere handy.

Anna: It’s not about perfect meals—it’s about feeding yourself consistently.

Elizabeth: Exactly.

Anna: Before we go, want to share what foods you’re enjoying lately?

Elizabeth: Ice cream and pie—especially coconut cream and strawberry rhubarb. We visited a favorite pie shop on vacation recently, and it was amazing.

Anna: Americans really do pies well. I’m currently loving pavlova—especially with berries and lemon curd. There are so many creative versions in Australia now, and I haven’t had a bad one yet.

Elizabeth: Pavlova is so satisfying to make, too. I love it.

Anna: I made it once and found it so much work—but maybe I just need better kitchen tools!

Elizabeth: A good mixer helps. Definitely one of the first things to invest in.

Anna: Thanks so much for this conversation, Elizabeth.

Elizabeth: Thank you, Anna. I loved talking with you.

Links & Resources Mentioned in This Episode:

* Pinney Davenport Nutrition, PLLC

* Lutz, Alexander & Associates Nutrition Therapy

* Sunny Side Up Nutrition

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit snutrition.substack.com