Preventing the Dreaded “Freshman 15”: What YOU need to know!

As fall draws near, and we begin to think about the fall semester, you may be thinking about ways to improve your nutrition plan to prevent the dreaded “Freshman 15.”  The nutrition we receive is based on our decisions on what we eat and drink.  That’s why it is so important to understand what a healthy diet looks like for college students.  Studies show that significant weight gain during the first semester of college is a reality (http://www.nature.com/ijo/journal/v28/n11/abs/0802776a.html), but  is it a certainty?  No!  Not if you are armed with the right information.   

The stresses and temptations of college life – from exams and homework to hang out sessions and parties can sabotage one’s good intentions of choosing fresh snacks and healthy meals.  In addition, food choices on and off campus may be limited, making healthy eating seem like a daunting task.  Maintaining a balanced and nutritious diet, however, doesn’t have to be time-consuming or dull.  Convenient, nutritious and tasty options do exist - you simply need to know how to spot them. 

Here are a few simple tips on how to navigate food choices on and off campus:

·        Salt Assault:  Eating too many unhealthy snacks? Eating late at night? Many college campuses are filled with small stores and fast food spots where you can load up on unhealthy foods and snacks.  Skip the high sodium instant mac-and-cheese, french fries, pizza, and potato chips and opt instead for low-fat string cheese, chopped vegetables with salsa, or hummus dips.   Always try to avoid late night eating, as it interferes with the body’s natural circadian rhythms and can contribute to weight gain.

·        Know the facts on fats:  Splurging on high fat foods at the buffet?  Resist the urge to pile on the cheese and salad dressing as you go down the salad bar line.  Instead, fill half your plate with vegetables and fruit and use myplate.gov as a guide.  Be cautious about portion sizes and returning for seconds.  Your waistline will thank you! 

·        Sweet Treats: If you have a sweet tooth, you can enjoy your favorite sweet beverages, yogurt, ice cream, desserts and baked goods with minimal calories! An easy swap out is to substitute your favorite foods and beverages with those sweetened with low- and no-calorie ingredients.  These options are noted as beneficial weight loss tools by groups like the American Heart Association.   As a nutritionist with 17 years’ experience, I support them as well, since they have been proven to be safe and useful for those looking to manage their weight.  Remember that all calories count, including the ones you drink!

·        Step it up a Notch:  Avoiding exercise?  There is always something you could be doing besides exercising - like reading the first six chapters in your organic chemistry book!  Squeeze in some exercise by walking around campus or better yet, enroll in something fun (such as tennis) and earn college credit to exercise!

Don’t let a busy college lifestyle lead to an unhealthy diet of cheeseburgers and french fries for most meals.  You deserve something better and more nutritious!  Find out what services are available on your college campus, such as a consultation with a dietitian.  I consult for individuals and companies including Coca-Cola to help develop healthy eating strategies and tips for all types of people.  In the end, your health is what matters most, and knowledge is power.