Freshman 15 Pound Gain…..Myth or Reality?
Information from Registered Dietician Michelle Gorman
Future college students of America…celebrate! Study findings suggest that the Freshman 15 is just a myth. A report in the Journal of American College Health states that while “59% of the students surveyed did gain weight, the average amount they gained was only 4.6 pounds, and 36% of the students actually lost weight during their first year of college.”
Myth or not, it is still important to make healthy choices. Whether you’re a first year freshman or a fifth year senior, or, you’re a working woman who just wants to eat healthy, here’s a checklist to help you stay healthy.
Eat “Real” Meals
This might sound really basic, but some students snack on junk food throughout the day. Making sure to eat well-balanced, healthy meals at least 3 times a day will help curb the urge to snack. Hit the books, not the snacks!
Eat Breakfast
It’s the most important meal of the day. Not only will it provide the energy you need to think during your morning classes, it also jump starts your metabolism!
Plan & Time Meals
Campus cafeterias usually post weekly menus in advance. Plan on what days and what meals you want before entering the dining hall. This will help prevent “spur of the moment” high-fat food buys. Also, set a time limit like 20-30 minutes to eat….then leave. Some students sit in the dining hall for hours, which may lead to overeating.
Watch Your Portion Sizes
There’s no need to super size. Bigger portions mean more calories, fat, sodium and cholesterol! Also, you can cut your calories in half by sharing your meal with a friend.
Snack on Fruits & Vegetables
Choose the whole fruit or vegetable rather than its juice. This will add fiber to your diet, which helps with feeling full. They're also low in calories and fat. Aim for at least 5 servings of fruits and vegetables every day.
Eat “In”
If your dorm room has a small refrigerator, microwave and/or hot plate, plan to cook some healthful meals. Invite some friends and make it a social occasion and rotate between dorm rooms daily or weekly.
Stay Active
Establish a regular exercise routine. Taking the stairs and walking to classes promotes health and can help combat weight gain.
Adapted from: Health News at www.reutershealth.com and Kendall, Pat, Ph.D., R.D. Colorado State University Cooperative Extension. Eating While Away at College: Tips for Avoiding the “Freshman Fifteen” available here. ~ Michelle
Learn more about Michelle
The information presented and the opinions expressed are those of the content provider. KTVK-TV and KASW-TV do not endorse the accuracy or reliability of any advice, opinion, statement, or other information by the content provider. You acknowledge that any reliance upon any such opinion, advice, statement, or information shall be at your sole risk.
|
