Many students substitute sweets for meals to gain time when studying, but this can be detrimental, experts say.

"How do you have the energy to party and study if you have a poor diet?" said Melissa Martilotta, clinical nutrition instructor.

The U.S. Department of Agriculture said a balanced diet consists of six to 11 servings of breads and other grains, which supply much of the body's carbohydrates.

Two to four servings of fruits and three to four servings of vegetables, which give the body various nutrients and contain antioxidants, are needed.

Antioxidants are molecules that protect the body from radicals, which are compounds that can harm the body's cells.

Martilotta said the grains, fruits and vegetables "should provide 50 to 60 percent of the calories in the diet."

A person's food intake should include two to three servings of milk and other milk products.

It should also include two to three servings of meats, fish, beans and nuts for minerals such as protein and calcium, according to the USDA.

The body also needs a small amount of fats, the USDA said.

"Fats have gotten a bad rap. People don't realize you need some fats in the diet," Martilotta said.

A steady diet is key for the body, Martilotta said.

"It helps regulate the body so that nutrient needs and energy needs are being met," she said.

For overall wellness, a balanced nutritional regime is important.

"A healthy diet decreases the risk of getting sick," Martilotta said.

"People who are not in good nutritional status are more susceptible to disorders."

But many students forego meals or foods with high nutritional value to have extra time to study or do work.

"(If) you are going to take a test or study complicated materials, you are going to need fuel," said Mary Anne Knapp, a clinical social worker and counselor for the Center for Counseling and Psychological Services (CAPS).

"You can't study all the time," Knapp added.

Martilotta said many students think that a candy bar will give them a quick burst of energy to help them study more; however, in reality, that is not the case.

"A candy bar may have a few more calories, but it's not instant energy," she said.

"The body must still transform the fat (into energy)."

Abstention from food is not always intentional, Knapp said.

"Some students are so anxious (before tests) they lose their appetites," she said.

Knapp believes there should be "a lot of focus of trying not to make tests life and death" and that students should "accept the grade you're going to get."

This is not a problem that can be solved in an instant, Knapp said.

"I think it's something people need to work on a lot," she said.

Knapp said that students associate themselves with their performance in class.

"You are more than what your grades are," she said.

As priorities go, Martilotta said, many college students place good nutrition at the bottom.

"This lifestyle becomes the rule not the exception," she said.

To relieve stress, Knapp recommended using meditation and breathing exercises; for emotional problems students can visit CAPS.

For help with nutritional questions, students can consult HealthWorks in 19 Ritenour, where they can receive free counseling from peer educators and have a computerized nutritional analysis.