Preventing the Freshman 15

College provides a lot of new freedoms for freshmen, including making all their own food choices. Snacks and vending machines abound. Cheap fast food. Beer. All-you-can-eat meals at the dining hall. And loads of stress. Combine any of these and it’s easy to see why many new first-year students are at risk for the unhealthy phenomenon known as the freshman 15.

Although the tag is a misnomer (the actual weight gained is statistically between 3 and 10 pounds) the commonality of the freshman 15 is no exaggeration.

 “Being thrown into a completely different environment may have a negative effect on weight,” says Kristen Bourque, RD, a dietitian at Children’s Heart Center in Las Vegas, and author of a healthy eating and lifestyle blog, Swanky Dietitian (www.swankydietitan.com).

Setting a new schedule that includes routine meal planning and regular exercise is difficult. And a topsy-turvy lifestyle is only one challenge a college freshman faces. “Sometimes there is social pressure to fit in with the crowd,” Bourque says. “Instead of home-cooked meals with family, college meals are buffet style, followed by frequent socializing over food and drinks.”

But a simple strategy can go far in helping a new student fend off the freshman curse. Here’s the Swanky Dietitian’s Guide to Staying Slim:

Choose carefully. Fill one-half of your plate with vegetables and fruit, limiting your portions of meat and grains to fill the other two portions. Limit second helpings and treat yourself to dessert only once a week. 

Incorporate activity into your schedule. Walk or bike to classes instead of driving. Consider enrolling in a workout class for school credit or use the campus gym. Plan hikes, ski trips, or running groups as a chance to spend time with friends and remain active.

Try to surround yourself with positive people. It’s easy to get back into unhealthy habits if the people around you eat unhealthy.

Remove any junk food from your area. Bourque always says, if it is there, you will eat it. But you can’t control the dorm. It is much easier to resist the junk food (candy, cookies, sodas, etc) if it’s  not there to tempt you. Stock up on healthy snacks such as fresh fruit, low fat yogurt, and whole grain baked chips dipped into hummus to energize you through demanding days.

Get in your zzz’s. Adequate rest is something that gets pushed aside in college, especially in your freshman year. Sleep deprivation may lead to late night eating or over-consumption of coffee and soda to keep up the next day. Eating healthy and getting a good night’s rest go hand in hand.

Stay on track. When you know there is a party or gathering coming up, commit to healthy eating throughout the day and squeeze in a bit more activity. You don’t need to completely change your lifestyle, just try to maintain a balance. You’ll feel better and stay slim.

— Michele Deppe

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