Is The "Freshman 15" an Urban Myth?

The transition from high school to college is a rite of passage for many 18-year olds. Unfortunately, for some, the transition brings with it extra pounds. The question is, how much weight can these young millennials expect to pick up and can it be avoided?

According to a nationwide study, the “freshman 15” (the amount of pounds college freshman are said to gain in their first year of college) is more of a gain of 2 to 3 pounds. But whether its three pounds or 15, this time in life brings with it independence and an opportunity to fine tune health and wellness habits that pave the way for a lifetime of better health.

So what does this mean for incoming college freshman? This is a great time to give thought to the types of foods they are eating and how physical activity can fit into their schedules. As a nutritionist I work with people to create a positive relationship with food and manage their weight with the calories they take in, but exercise is the other part of the equation. It’s important to find an activity to burn calories out too, even if it’s walking up that big hill instead of hopping on the campus shuttle.

Below are my top tips for stocking the dorm room that keeps health top of mind as freshman head off to campus:

· What’s your grab and go breakfast? Breakfast offers an opportunity to save time and money. By keeping quick breakfast options handy, you don’t need to hit the cafeteria first thing in the morning. What to stock: Instant plain oatmeal, whole wheat bagels with light cream cheese or natural-style nut butters, Greek yogurt topped with fruit, nuts and/or whole grain granola.

· What about portion distortion? Ever open a bag of chips for a quick snack and eat the whole thing? While yummy, those extra calories can add up. Next time, try putting the amount of snacks you want in a small cup or bowl. You are less likely to eat mindlessly than you would from a large bag, large bowl or directly from the box or carton. Also look for snacks that are pre-packaged in portion controlled sizes. What to stock: Coke mini cans or small bottles of your favorite beverages, individually portioned hummus packs, Babybel cheeses, individual servings of healthy mixed nuts, etc.

· What’s missing for you at meals? Stock your dorm refrigerator with nutrient-rich whole food groupings that may be missing from your meal choices on campus. Foods with higher fiber and higher protein are more likely to satisfy with a sensible serving size. What to stock: Fage Greek yogurt, edamame, carrot sticks, favorite fruit, hummus and more!

[Study: Social Science Quarterly, December 2011]