After a month on a steady diet of Easy Mac, Ramen noodles, cheap beer and pizza at 3 a.m., many college students begin craving a healthy dose of nutrition.

For many students, however, the problem is how to get it.

The Tufts Longitudinal Health Study of 1,800 students reported in USA Today that the average male college student gains five and a half pounds their freshman year.

Female students gain about four and a half pounds.

It was also discovered that 66 percent of freshmen do not consume the recommended amount of fruits and vegetables, 50 percent of all students do not get enough fiber, 60 percent overdose on saturated fat and 30 percent of women do not get enough calcium in their diets.

According to the same study, 59 percent said their diet has gone downhill since entering college.

Chuck Wakefield, manager of Findlay Commons in East Halls, said that the Office of Food Services implements many plans to encourage healthy eating among students.

Fried food items, however, are still overwhelmingly popular in the dining commons across campus.

Penn State students recognize the problem.

"I drink milk and eat salads with meals," said John McClure (freshman-civil engineering).

McClure said despite this, his eating habits have been less healthy since he entered college.

Along with the physical problems associated with unhealthy eating, altered eating habits lead to negative mental effects as well.

Thirty-two percent of students reported a decline in body image during their freshman year.

Female students are affected more severely than men: Forty percent of women who are actually a normal weight think they are overweight, and 41 percent feel a decline in overall happiness associated with their bodies during the first year that they attend college.

While many acknowledge living in a dormitory or apartment can present barriers to maintaining a healthy lifestyle, experts offer methods for overcoming the difficulties.

Duke University has several tips for college students.

It suggests studying in the library where there is no easy access to food, keeping high fat and high calorie foods out of dorm rooms, planning out study break snacks, and cutting back on portions for a few days after a late-night splurge. They also advise students to balance their eating.

Another way to change some eating habits is to make some trade-ins. Experts suggest a few methods for ensuring a healthier diet.

They recommend that nstead of buying soda, one purchase a fruit drink; instead of eating pop tarts, get granola bars; replace ice cream with soft serve; and trade fried potato chips for baked chips.

Students should be sure not to deprive themselves of quantity, however, because this often leads to bingeing on whatever is lying around a few hours later.