For an incoming freshman, one of the greatest perceived college fears is the thought of gaining the “Freshman 15.” Teen magazines and TV
shows have instilled this fear in us since elementary school, to the point
where it seems inevitable that we’ll suffer this fate. However, a 2011 study
found that most college freshman only gain between 2.5-3.5 pounds their
freshman year. While it also showed that students can consistently gain over
the course of these four years, and even after they graduate, it doesn’t have
to be this way. Follow these tips to stay healthy, energized, and ready to take
on your first year of college!
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| Photo credit: health.downtowndevil.com |
- Know the culprits behind the Freshman 15: This is your first time living away from home, which means that you’re responsible for choosing what to eat, and when. College dining facilities have a variety of food options every day, and many of the tastier ones are higher in calories and fat. In addition, the stress, anxiety, and homesickness can lead to overeating or stress eating in some people. Knowing these causes will help you make informed decision about when and what you should eat, so you can eat smart and still enjoy a treat.
- Keep snacks on hand: To avoid that midnight run to the convenience store or that coffee break in between classes, stock nutritious snacks in your room that you can take on the go or enjoy in your room. If you have a mini-fridge, keep fruits and veggies chilled that you can eat alone or with hummus or peanut butter. Yogurt and whole grain cereal or bread are also good to have on hand. These snacks have proteins and carbs that will keep you fueled longer than something sweet or salty.
- Eat breakfast: Grabbing fruit, toast, a granola bar, or eggs before your 8am class will give you the energy you need for your day and prevent you from getting super hungry and overeating later.
- Scope out the cafeteria: Take a look at what your cafeteria or dining hall regularly offers at meal times and learn what items will be nutritious and satisfying. The salad bar is always a great place to start—grab some lettuce, veggies, and your favorite vinaigrette dressing. Look for food that is grilled or broiled, or in a light sauce. Creamy, richer sauces and crispy or fried items will be higher in fat. Fruit makes for a great dessert or snack, and you can grab one on your way out with a piece of bread for breakfast the next morning. Enjoy those tasty but rich foods in moderation as a treat at the end of the week or a night out with friends!
- Get active: While college brings a whole new meaning to the word “busy,” there are plenty of ways to stay active on campus. Join an intramural sport or see what your school’s fitness center offers. Take a walk on a treadmill or around the campus. There are many ways to sneak in a little exercise, like walking to class and taking the stairs. You can even do stretches in your dorm room! Being active will help you stay energized , balance your mood, and reduce stress. Exercise your friends for even more fun!
Remember—a number on the scale or a pair of pants doesn’t
determine whether you “conquered” the Freshman 15. The most important part is
that you lead a healthy, balanced lifestyle that keeps you happy and enjoying
everything college has to offer.
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