Tips for a Freshman 15 Check-In

Tips for a Freshman 15 Check-In

Norma Rixter, MS, CN, CPT

It may seem like yesterday that your student’s college career began, or continued, but now that we’re a few months in to the new school year it’s time for a check-in. Here are some tips for you to share with your college freshman and apply to your own life as you continue to adjust to your new routine as an empty nester.

Both you and your college student are at risk for gaining the freshman 15. You both recently began very different chapters in life and it’s important that you get smart about maintaining an active and balanced lifestyle. Every grade and calorie counts when it comes to managing your weight, so think about stocking up on nutritious snacks for your student’s care package and your own pantry by choosing options that will help instead of hinder a balanced lifestyle.

Chapter 1: Outsmart the Freshman 15

With so much change to their daily lives, first-year college students often experience stress that can potentially lead to weight gain. All of a sudden, the temptation to overeat in a dining hall filled with endless options or snack late into the night in their dorm room becomes oh so enticing. Students should still be able to enjoy their favorite foods—as long as they don’t overdo it. The key to managing weight is learning to balance energy by keeping calories consumed in check with calories burned through exercise.

Dining Hall Do’s

· Mind your portions. The more food that is on your plate, the more likely you will be to consume more calories. Use a salad-sized plate to avoid piling up too much food at once.

· Hydrate before you eat. Always drink a 10 to 12oz bottle of water on your way to the dining hall or before you sit down to eat. That way, you won’t confuse hunger for thirst.

· Skip the toppings. Cheese, creamy sauces and heavy dressings can add up to a lot of extra calories, fat and sodium. If you can’t live without toppings, include them on the side instead of pouring them on top.

Dorm Room Must-Haves

· Nosh like a pro. Keep a variety of veggies and fruits on hand – the more options the better to avoid boredom. Sort them out in small baggies for a quick and nutritious go-to snack!

· Snack smart. Choose foods that are loaded with protein like Chobani greek yogurt or pita chips paired with mini guacamole packs or hummus. These snacks will help keep their energy up and keep them feeling fuller longer.

Keep Moving. Encourage your budding scholar to take the stairs, go to an on-campus gym, go for a run or, whenever possible, walk to class instead of taking a bus.

Enjoy beverages in moderation. Individual serving sized options are not only ideal for the mini fridge, but they also make sure you don’t have to sacrifice taste. That’s why I love the Coca-Cola mini cans—the 7.5 ounce mini can is a perfect portion at only 90 calories!

Send a care package. Show them you care by sending along some nutritious staples for their dorm room. Some of my favorites are:

· Cups of soup and chili. Low-calorie and low-sodium options are filling, healthy and easy to make.

· Oatmeal in a cup. High-fiber or high-protein options make a nutritious and easy breakfast. All it requires is hot water and it’s ready in minutes

· Trail mixes with nuts and berries. There are so many varieties to choose from! Pack these perfect on-the-go snacks ahead of time to encourage portion control. They can throw these in their backpack and have snacks all day long.

· Vitamin-infused beverages. One of my favorites is vitaminwater zero because it hydrates with zero calories and tastes great.

The key to avoiding the Freshman 15 is to make smart food decisions and committing yourself to an active lifestyle.

Chapter 2: Focus on Yourself

Adjusting to the lifestyle of an Empty Nester can be tough but you can ward-off weight gain by making some adjustments. Walk-the-walk and show your student that you’re doing your homework as well by following some of these suggestions:

· Exercise. It’s a great mood lifter, and now with fewer obligations, you’ll have more time to hit the gym. Make a few phone calls and turn your car pool group into your new exercise buddies.

· Follow your passion. Turn your primary focus back on yourself! With that extra bit of free time, think about the hobbies and passions you always wanted to pursue. Consider going back to school, join a travel group, buy season theatre tickets or volunteer as a docent at your favorite museum. Now’s the time to make it all about you!

· Get on their calendar. Make an agreement with your student to have a weekly check-in. This will keep you sane, give them a reasonable amount of freedom and help keep you both on track for your wellness goals.

And remember to eat and snack sensibly throughout the day. If you’re hungry – Eat! Thirsty? – Drink! Have a sweet tooth – Satisfy it! The most important thing to remember is that you and your freshman can have all of your favorites without worrying about the dreaded fifteen as long as you mind your portions and maintain a balanced lifestyle.

Norma Rixter is a Certified Nutritionist, Certified Personal Trainer and Sports Nutritionist who helps individuals, businesses and organizations develop a culture of wellness. She is a paid consultant to The Coca-Cola Company and provides practical nutritional information on behalf of the Company.