By: Erica Wells, RD
College!! A time where you step out from under the wing of your parents and into a new place with new friends, new opportunities, dorm life, sororities, sporting events…it’s so exciting! With all that new freedom and fun often comes a lovely parting gift as you head home the next summer for break…”The Freshman 15.” There is a reason most people hear about it before they even unpack their bags. Freshman year is the first time you are on your own to start making some of your own decisions and the first one of those is what you eat and drink. With unlimited dining in the cafeteria and numerous fast food options scattered around campus, it’s really easy for one to overeat particularly while juggling new college level courses and campus activities. Of course that isn’t the only culprit. For those that partake in the frequent drinking and late night “munchies” add to the issue. Pair a busy schedule with many a late night and a lack of exercise and you get a recipe for weight gain. Freshmen are not the only ones at risk though. You may escape your freshman year without gaining so much as a pound but find the stress and bad habits start to catch up with you as you move into your upperclassman years.
Here are some tips to keep the Freshman (Sophomore, Junior…) 15 from happening to you. Every campus is different so adapt the general take-away points to your dining situation.
Campus dining
When going to the cafeteria with unlimited options, try not to use this as an excuse to keep heading back for seconds, thirds, etc. While cafeterias may have a lot more healthy options than what is available through the “to-go” dining, they still likely have plenty of unhealthy ones. Build your meal by selecting a fruit, vegetables and lean protein with every meal. Choose healthy grains if they are available like whole grain bread, whole wheat pasta, brown rice or quinoa. College is a great time to introduce your taste buds to new foods and expand your palate, so don’t be afraid to try something new! Avoid fried foods, anything swimming in grease and pizza (save that for the weekend). Stick to water and milk with your meals instead of juice or regular soda, which just add to your waistline with no nutritional benefit.
Convenience foods
When choosing convenience foods from grab-and-go counters/stores, apply the above guidelines. Here are some ideas for healthier grab-and-go options:
Breakfast
– Cup of oatmeal with nuts and fruit
– Breakfast sandwich/burrito with egg whites and vegetables
– Fruit cup with a cup of greek yogurt
– Whole wheat bagel with reduced fat cream cheese
Lunch/Dinner
– Sandwich or wrap containing chicken or turkey on whole wheat bread or pita. Choose topping such as spinach, peppers, field greens, onions, tomato, or avocado. Choose light dressing options that enhance the flavor.
– Salads are good if built right: choose dark greens as your base. Top with grilled chicken, fish, turkey, beans or nuts for protein. Add fruit or vegetables that compliment your protein. Avoid extras like egg or croutons and go light on the dressing.
Snacks
– Greek or Yogurt
– Fresh fruit
– Veggie cup with hummus dip
– Cheese stick
– Plain nuts like almonds, pistachios
– “KIND” fruit & nut bars
Keep some healthy snacks stocked in your room to avoid trips to the vending machine during study breaks. You can even keep some of these in your bag to combat hunger when it strikes during class.
Caffeine
Late nights hitting the books may have you frequenting the coffee counter for a morning or afternoon pick me up. The problem is that fancy coffee bevvies are usually packed with calories, which can quickly add to your waistline. Your best option if you need a caffeine boost is to stick to plain coffee or tea (hot or iced). Keep calories minimal by using skim milk (instead of cream) and sugar substitutes (like Splenda or Stevia) to sweeten your beverage.
Alcohol
This is usually where the greatest damage comes from. Think about it this way: the standard sized drink can run you anywhere between 100-300 calories (or more) per drink depending on what you have and how it’s prepared. So multiple drinks on multiple nights really starts to add up quickly.
Move it
Don’t forget to exercise!! Go to the rec center, take a fitness class for credit, join a club sport, head out for a walk/run with your roommate. Whatever you do, just move.
