Avoiding the "Freshman 15"

By Kara Ten Kley, Registered Dietitian

Leaving home and going to college brings with it the pressures of new places, new friends, and new responsibilities. Healthy eating may be one of the last things you want to think about, but it may be worth a little planning. It may be hard to resist the urge to eat when food becomes so strongly tied to social activities, stress and comfort. Gaining weight in your college days, especially the first year, is common, but IT CAN BE PREVENTED. During the freshman year is a great time to develop awareness and a healthy attitude towards food.

Be aware of your emotions

College life can involve a series of emotional ups and downs, especially during the first year. Using food as a form of comfort or distraction, to procrastinate, to hide one's loneliness, or to compensate for stress or worry are examples of emotional eating. All of us occasionally may eat when we are not hungry, but it is crucial to limit and manage our "non-hunger" eating.

The importance of meals

Skipping breakfast does not save calories. Instead, it works to the contrary. Research shows eating a good breakfast gets your metabolism going early and decreases evening calorie consumption. Also, remember that food is fuel. Eat when your body needs it — during the day — in order to think clearly, quickly, and be at your best.

Mind your munchies

Eating excessive fat is the biggest culprit to gaining weight. Cookies, chips and candy are often the first foods we reach for at snack-time. While these foods are often convenient and readily available, unfortunately they supply at least 50% of their calories from fat. Try substituting graham crackers for cookies, a bagel with jam for a sweet bread, nonfat frozen yogurt for ice cream, and popcorn or pretzels for chips. Also remember that calories we drink count too.

Be aerobically fit

For many of you, the days of organized sports are over. It takes much more motivation to stay fit on your own. Dieting alone is a poor way to attempt weight loss. Instead cut back gradually and get more active. Grab a friend and join a new class on campus. Weight training with free-weights or resistance machines will help to increase muscle size. Doing aerobic exercise 3 – 5 times a week improves cardiac fitness.