Date of Award

5-2026

Document Type

Project

Degree Name

Master of Science in Nutrition Science

Department

Health Science and Human Ecology

First Reader/Committee Chair

Dorothy Chen-Maynard

Abstract

College is a pivotal period in life of a young adult, marked by newfound independence, increased responsibilities, heightened academic pressure, and significant changes in daily routine. While this transition can often be exciting for a young adult, it also presents many different challenges. As a result, many students experience increased levels of stress, anxiety, and depression. Nutrition plays a powerful yet often overlooked role in supporting mental and physical health. Current research studies show that a balanced diet rich in whole food ingredients can help regulate mood and promote emotional well-being through multiple biological pathways. However, despite this knowledge, convenient, energy-dense, and nutrient-poor packaged foods often remain the default snack choice for many busy and stressed students. This cookbook aims to help by offering simple, quick, and travel-friendly functional snack recipes for college students, encouraging more nutritious dietary choices to support a balanced diet, and overall mental well-being and health.

A literature review was conducted to identify key nutrients that support mental health, examine common nutrient deficiencies, explore barriers to healthy eating, and emphasize the importance of diet in overall well-being. Based on these findings, participants received digital recipe cards that include ingredient lists and preparation instructions. After trying the recipes, participants provided feedback on taste, ease of preparation, and their likelihood of preparing the recipes at home.

The study used a descriptive mixed-methods approach, with a survey that collected both quantitative data (such as ratings) and qualitative data (open-ended feedback). A total of 30 anonymous responses were collected. A total of 25 recipes were developed prior to evaluation. The collected data was then used to refine and improve these recipes. Overall, the recipes were rated positively for taste, ease of preparation, and convenience, and were considered suitable for busy college lifestyles.

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