In case you didn’t know, I have Celiac Disease and just completed my first year away from home at university. And I came back alive, still Celiac Strong! The stress of moving away to a foreign world of academia, new people, new city, total independence, and an autoimmune disease and restricted diet, can and will be scary for anyone. (Yes, even me!). So much sensory overload and changes will make any freshman shiver as they hug their parents one last time and step into the unknown world of college. When you have Celiac Disease or some other food allergy, the world of college is a bit more scary. You don’t know exactly how to manage everything from the get-go or whether gluten is lurking right around the corner or under your nose! (The HORROR!)
But I can tell you right here and right now, that it will be OKAY! Really, after the first few weeks, being gluten-free in college was the least of my worries (even being at a school with one o the worst dining plans/set-ups). You can make your necessary diet work where ever you go and you can thrive, have fun, and be healthy. To put it bluntly, you just can’t be a stereo-typical “stupid” college student. You need to be vigilant, mature, and take on more responsibly for your health and safety than the average kid. If you don’t, then yea, you are at risk for becoming very ill and putting your college experience in jeopardy. But by following these 6 steps and being smart about your disease (or allergies) you’ll be just fine!
Once you’ve decided on “the” school you’ll be attending, you can finally start creating your plan of action:
Step 1: Contact Disability ~ Before you even apply for housing, make sure you apply with disability services. This should be done as quickly as possible. I made the mistake of waiting and thus, wasn’t able to get certain accommodations. But if done quickly, they may be able to place you in a proper/safe housing situation and all your medical needs will be on file for other reasons like if you do get sick and need to miss class, etc.
Step 2: Contact Dining/Catering Services ~ Once you’re all set up with disability services, then it’s time to get to know your dining options and the staff. I contacted dining services before I got down to school to get my feelers out for what would be available to me and then I set up a meeting in the specific dining hall I would be using with the manager and staff the day I moved in. I was introduced to the cooks and staff, I got the phone numbers off everyone plus the email with the manager. We planned that I would email out the meals I would need special ordered at the beginning of ever week to the manager. This was a bit annoying at times and was messed up many, but I always ended up with safe food. Think things like plain chicken, salmon, tilapia, steamed veggies. It was a great dinner option for me that still allowed me to cook other components to complete the meal.
Step 3: Take a Tour Of The Dining Hall/Kitchen & Near By Establishments ~If you can, during your meeting, see if you can tour the kitchen for some piece of mind and have the staff show you where your food will be prepared. Cross contamination is a concern, so make sure that won’t happen. Also get to know the other safe option available in your dining hall. Take a look at drinks, fruit cups, salad bar, etc. See how those are set up and if they may be safe. You will also want to create a list of nearby restaurants you can be safe eating at as well as places to pick up needed groceries. I had a Safeway and Whole Foods I could go to and get my weekly staples.
Step 4: Talk To Your Roommates & Establish Boundaries ~ One of the most important things is to establish a good open relationship with your roommate(s). Because I went through disability services, I was able to transfer out of my 6-person-no-kitchen dorm and move into a dorm that had a FULL kitchen (per floor) and dorm rooms that accommodated 4 people with a shared bathroom, and common room which had a full fridge and freezer, small counter and cabinets, and microwave. We each then had our own separate little “bedroom”. I was able to keep most of my food right in my own private room which meant no cross-contamination or “accidental sharing”. Only own of my other roommates really used the fridge/freezer, so there was plenty of space for my needed essentials. Before I prepared anything on the counter, I would clean it off (bring tons of sanitizing wipes), and I had my plates/boards to cut on. Right off the bat, I told my roommates what I couldn’t eat and even though I’m not sure they fully understood, we never had any problems (since there really was never any food contact). But making sure your roommate(s) are aware of your restrictions clearly is essential. If you have a life threatening food allergy (like no peanuts), you should speak to way before hand or try to get real special dorm accommodations.
Step 5: Organize & Keep Track of Essential Foods/Kitchen Tools ~With that shared kitchen on my floor, I had access to an oven and stove top. There were also a bunch of appliances kids brought with them and let down there to “share”. Obviously, that sharing option is a big no-no for a celiac or one with allergies. What I brought down to college with me (and kept in my dorm room) was: pots, non-stick pan, baking sheet, cutting board, waffle maker, mini food processor, knifes, utensils, plates, bowls, cups, storage containers, etc. Depending on your school, rice cookers, toasters, or a small oven may be okay. Each school is different though, so make sure you check and ask. I also had rolls of parchment, foil, plastic, etc. Then of course all the non-perishable foods. Think canned beans, fish, soup, tomatoes, bars, tons of snacks, cereal, grains, lentils, protein powder, potatoes (they last awhile), tons of spices/herbs, nut butters, nuts, vinegars, condiments, etc. Obviously, I brought down more than the usual kid, not only for my restrictions, but also for cooking/food blogger purposes. Then my weekly grocery haul would include nut milks, hummus, bread/tortillas (freezer), tons of veggies/fruit, frozen veggies/fruit, (and always more potatoes <— life savor!). I made sure I would check everything I had before I bought anything new, and froze things I knew I wouldn’t finish. You don’t want to blow all your money on food if you don’t need it, so plan accordingly and remember that the freezer is your friend!
Step 6: Learn How To Clean, Communicate, & Check ~Like I mentioned in step 4/5, you need to make sure every surface is clean before any of your food comes close to it. Just like at home, you don’t want to get sick from a silly “crumb-contamination mishap“. If I had to cook something down in the kitchen I would even lay out a bunch of paper towels before I even put a plate down (there would be random pasta all over everything in there!). But learning to clean, not only cooking areas, but handles, and switches, is essential for cross-contamination prevention. Communication comes in not only with your roommates (let them know your needs and if you ever feel uncomfortable! People want you to feel safe and want help…really!), but also with the dining staff. I had to have some angry emails sent, as there is going to be miscommunication at times, but I always stated my concerns and everyone was helpful. Not just the dining staff, but the staff in my whole building knew me by name within the first few months. You can create some great relationships with them and they really do want to see you succeed, be safe, healthy, and happy. Finally, checking. Every food you buy, every place you decide to eat ate, every thing, must be checked. You should already be a pro at label-reading for you celiac or food allergy, but it becomes so much more when the world gets even bigger and more and more things will be presented to you. The best thing you can do to keep yourself safe is to learn to be skeptical and check everything. (For example, don’t take “candy” from a stranger) 😉
Bonus: Have Fun & Don’t Stress! ~ You may be a bit bummed when you can’t eat the free pizza or cookie being offered at some party or event (but you should be used to declining!), but it will be okay and life will go on. Once you get into a new routine, figure out how everything will work, learn the 3 “C’s”, and settle, you won’t have to stress. Have fun! This place will be your new home for months at a time and you deserve to feel safe while enjoying the college experience as much as you can. If you worry about food and what you can’t have 24/7, you will miss out on a lot and you don’t need the added stress! Just know that you are a gluten-free warrior and being safe, healthy, aware, and open to communication will all stay and become second nature once you settle in, create your plan of action, and embrace everything. Of course it won’t be easy and there will be mishaps, but as you find your way, navigating college as a Celiac or with any food allergy, you will get stronger, it will get easier, and you’ll grow and learn so much along the way. Not only will you be growing your independence like any typical college student, but you’ll also be growing so much through the additional hurdles you will face! Bravo!
So tell me:
+ Did you have to navigate Celiac Disease or food allergies while you were in college?
+ What do you think you #1 stresser was your first year of college? I always felt like I never had enough time. But I did, I had tons of time.
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Sherry
It must be challenging to eat out when you’re looking out for specific things like gluten and dyes. Thanks for linking up and sharing with us at Funtastic Friday.
Rebecca @ Strength and Sunshine
It’s harder in college, but can be worked out!
Ashley
I think it is great that your school was able to be pretty accommodating to your needs! Thanks for sharing this great post.
Rebecca @ Strength and Sunshine
O if only!
Chelc | Inside the Fox Den
My best friend was diagnosed with a gluten allergy her 2nd year of college and it was really, really difficult for her. I wish she had these tips! They’re great for any kind of food allergy! Thanks for sharing at Merry Monday, hope to see you again next week!
Rebecca @ Strength and Sunshine
Thanks, although she either had Celiac or a strong intolerance. There is no “gluten allergy”.
Melinda
Hi Rebecca, here from Monday Madness.
I just started GF, I was diagnosed allergic to wheat 8 years ago, but ignored it.
Obviously, my case isn’t as extreme as Celiac, but boy, do I feel so much better now!
People are becoming so much more aware now.
Good luck!
Rebecca @ Strength and Sunshine
I’m pretty sure you’re the one who needs the luck. You should never ignore a food allergy. That’s dangerous!
Vicki Montague - The Free From Fairy
A great blog post! My daughter is 7 and so one day she will have to face this. It is so nice to read that it is all possible and that you are managing just fine. Well done.
Rebecca @ Strength and Sunshine
She will be fine! And in 10 years, I’m sure things (hopefully) will be even easier!
Wendy
I enjoyed your article! I have a son who will graduate from high school in May of 2016, so I’m interested in finding out how others who are gluten free handle being in college while continuing to eat GF. Your article was very encouraging! Thanks for the information.
Rebecca @ Strength and Sunshine
I’m always an email away if you need more help!!
All that's Jas
Thanks for sharing your tips at Thursday Favorite Things! I’m sure it will help many new students!
Rebecca @ Strength and Sunshine
Thank you!
nutrition mate
I’m glutenfree only because of health reasons so my situation is not that serious, but… my biggest problem was what to eat when I’m on the go and forgot to prepare food. Yes, I know, being forgetful is not the best 😛 I used to buy nuts and apples and bananas throught my first month of being glutenfree 😀
First year of university? Well, I jiggled between my classes and my job (I had a part time job but I commuted quite a lot so it was very tiring – I was lucky because I didn’t have nausea if I was reading/studying on the bus – I think I would have failed my exams if I couldnt study on public transport :D). But I survived and after a while I got used to being organised and planning ahead.
Rebecca @ Strength and Sunshine
Sounds like you got the hang of it then!
Chrystal @ Gluten-Free Palate
I love how you broke this up into six easy to follow (yet detailed) steps. I will definitely save this post for my girls 🙂
Best,
Chrystal
Rebecca @ Strength and Sunshine
I hope it can help a bit!
Davida @ The Healthy Maven
The first year of college was hard without having my own kitchen but we all make it through 😉 It got even better once I moved in with my roommates and we had our kitchen together for the next 3 years!
Rebecca @ Strength and Sunshine
Yea, once I allowed to live in non-campus housing….with my own real kitchen, things will be best (so will blogging!) Haha!
Lauren @ Eating with a Purpose
What a great idea to write a post on this. I found it so hard to just eat healthy, nutritious food in college, so I can imagine it would be even more difficult with a dietary restriction. These are great tips! Congrats on completing your first year 🙂
Rebecca @ Strength and Sunshine
Thank you dear! It can be done, allergies AND healthy eating!
Kristina
This is great, thank you for your tips! Pinning this to reference in the future!
Rebecca @ Strength and Sunshine
Thanks dear!
Lora
I was a vegetarian my freshman year of college, so I had to be very conscious too! (That actually lasted for several years!) Good for you to do so much and so well away from home! 🙂 You do a fabulous job dear!
Rebecca @ Strength and Sunshine
Haha, thanks Lora! XOXO
Michele @ paleorunningmomma
I can see where the threat of cross contamination is everywhere with dining hall eating, as well as in a dorm, so it’s great that you were able to keep on top of that, and it was really great to have an arrangement with access to a kitchen, which is pretty much essential with celiac! Was there any on-campus celiac specific support group, or a way for you to connect with other students with similar issues? If not that would be a great thing to have started on any college campus!
Rebecca @ Strength and Sunshine
I know! I always talked about doing it….even years before I went to college, maybe next year 😉
Michele @ paleorunningmomma
Do it!! Would really help people I think. It could even be celiac + food allergies since you guys are all dealing with the same stuff and could learn from/support each other 🙂
Rebecca @ Strength and Sunshine
Yea! Since I’m not just GF 😛 I could teach kids how to cook too 😉 Hahaha! (No more fire alarms at 3am!)
Linda @ Veganosity
Your dorm room looks like the one that my son had his freshman year. Four bedrooms, two bathrooms, a living room and a little kitchen. Nothing like Alex’s tiny cinder block shoe box dorm room. I’m so happy to hear that you had such a positive experience. The first year of college is tough for everyone, I can only imagine what it must be like for kids who have Celiac or deadly food allergies. Great advice Rebecca. 🙂
Rebecca @ Strength and Sunshine
The eating was probably the easiest part of my college experience! Haha!
Hannah @ CleanEatingVeggieGirl
Oh man, I imagine that has to be quite the challenge. But it sounds like you are super prepared and proactive, which I bet helps a ton. Great advice!
Rebecca @ Strength and Sunshine
If I could do it, anyone can do it! Haha!
GiGi Eats
I had the BEST experience with food in college because I made friends with all the dining hall staff – they would make me SPECIFIC MEALS because they knew how much I appreciated food and how I could not eat specific things! At the end of the year I got them all cookbooks as gifts for being so awesome to me!
Rebecca @ Strength and Sunshine
Haha, that’s sweet.
Paige @ Your Trainer Paige
Oh, wow! I cannot imagine how tough it’d be to be gluten free in college. I think I lived off of Subway pizzas and the dining hall belgian waffles – not that gluten bothers me, but I don’t remember seeing many (any?) GF options. At least back in 2005-06. Great tips!!
Rebecca @ Strength and Sunshine
There really aren’t besides, veggies, fruit, meats, beans. That’s why I made all my own food except for ordering a protein and veggies for dinner!
Rachel @ Athletic Avocado
This is really great info! My friend suffers from celiac and she had such a hard time being able to eat the food at the dining hall bc only a small selection was gf!
Rebecca @ Strength and Sunshine
She must have not planned and communicated then!
Emily @ My Healthyish Life
Awesome tips! I lived in the basic “classic” dorm my freshman year (shared room and communal bathroom) and didn’t have access to a kitchen. Communicating with the dining hall managers was the first thing I did! But I did get most of my meals from the whole foods across the street. The number one stressor my freshman year was dealing with homesickness.
Rebecca @ Strength and Sunshine
Yea, the communication is key. Even though there was a Whole Food in the city, I would only go many twice a monthish, if that. Except for the last week 😉
I feel you on that one! Home is where the heart is <3