How to Avoid the ‘Freshman 15’

By: Lindsay Josephs
Posted In: News

Many incoming freshmen will hear the warning over and over again: “Watch what you eat-you don’t want to put on the freshman 15,” before entering their first year of college. Whether it comes from their parents, grandparents, or a friend, everyone knows that it is very likely for a student to gain a few pounds when going away to college. But is it really true that you put on 15 pounds when you begin your freshmen year?

Whether it is 5 pounds or 15 pounds, college freshmen do tend to gain weight, especially during their first semester, according to kidshealth.org. It is the first time they are away from home. There is no one to cook a balanced meal for them, no one to tell them when to eat and when not to eat, and no one to tell them to shut the television off and do something active. They can eat whenever and whatever they want. They also don’t have a desire to get out and exercise because they are preoccupied with making new friends. But here are a few tips that can help students stay away from gaining extra pounds.

(1)Keep healthy snacks in your dorm room.

On those nights you have to pull an all- nighter, or for just a snack between classes, it’s always good to keep healthy snacks handy. If you have chips or macaroni and cheese in the room, you are going to be more likely to snack on those things. Abigail Driscoll, a junior at Salve Regina, says part of the way she avoided the freshmen 15 was to have snacks in her room such as trail mix, brown rice, wheat crackers, and peanut butter.

“I only kept healthy food in my room so I would not find myself snacking on junk food,” she said. “I think that it really helped me manage my weight.”

Nutritionist and Registered Dietician Alysa Ferguson says that you should keep other snacks in your dorm room such as fruit, yogurt, granola bars, natural peanut butter, whole grain bread and cereal.

(2)Look for healthy options in the cafeteria.

It is easy to fall into the habit of getting multiple helpings of pizza, cheeseburgers, pasta and french fries whenever you eat in the dining hall. But there are healthier options.

“Load up on vegetables when eating in the cafeteria,” Ferguson said. “And stay away from fried foods and other high-fat treats.” Get creative and make your own meals. Driscoll used to make her own wraps with foods found in the salad bar. She would use a wheat tortilla wrap and fill it with cheese, lettuce, tomato, peppers, onions, olives, and a low fat dressing. She would also sometimes have a bowl of soup with it.

There are many healthy options in college cafeterias that students would find if they took the time to explore their options a little bit, rather than grabbing the first slice of pizza they see.

(3) “Don’t waste calories on sugary drinks,” Ferguson warns. “Such as juice, soda, sweetened ice tea, and similar beverages.” It is easy to just grab a soda with dinner without even thinking of the calories your consuming. Most regular sodas have around 150 calories per can. That is over 100 calories that could have been avoided by drinking water, or unsweetened iced tea. Diet sodas don’t have any calories, but it can cause other problems for your body. Your best bet is to drink water during your meals and throughout the day.

(4)Beware of alcohol.

No matter what type of alcohol you drink, it has calories! If you do drink, limit the number of nights, and the number of drinks, Ferguson warns.

“If you are going to drink, choose low-calorie mixers such as seltzer,” Ferguson said. You will still be consuming extra calories, but it is better than most other mixers. When alcohol is consumed, it also causes people to overeat, so be aware of what you are snacking on.

(5) Exercise!

Even if it is just walking to class instead of taking the bus, it is good to stay active. Try to get a bunch of friends together to walk around and explore the campus, or take a trip to the fitness center.

“You, or your parents, are paying for that fitness facility so take advantage and use it!” Ferguson said.

Use these 5 tips to try to keep the weight off, but if you do gain weight, DON’T PANIC. Take a look at your diet and your exercise habits, and adjust them accordingly. Kidshealth.org warns against trying to find a quick fix, like skipping meals or attempting at the latest diet fad. Small adjustments are all you may need to get your diet back on track. Follow these 5 tips and you should not have any problems managing your weight.