The fabled "freshmen 15" is not exactly a fable, nor is it completely accurate. According to TeensHealth, the average college student gains between three and 10 pounds in her freshman and sophomore years. Fortunately, it is possible to keep your weight in a healthy range and avoid the tendency to gain unnecessary pounds. Plan healthy eating habits to take the necessary steps to keep your college figure.
College Environment
The college experience is a period of growth and adjustment. Now that you are enrolled in higher education, gone are the days of teachers grading every homework problem. You have new friends, challenging coursework and different living arrangements. Even if you live at home, you may have more freedom. As exciting as the time is, adjusting to your new schedule and lifestyle can be challenging. Instead of eating most of your meals around the kitchen table, you now have the responsibility of deciding how much and what types of foods to eat.
Food Availability
You may find it easy to gain weight at college due to the almost 24-hours-a-day availability of food. You can have pizza delivered to your dorm at 3:00 in the morning, or get chips from the vending machine on your way to class. In addition to solid foods, high-calorie drinks can lead to weight gain. New friends may invite you to eat at restaurants. Overeating is more common with friends, found researcher Sarah-Jeanne Salvy, in her 2009 study published in the American Journal of Clinical Nutrition. She found that friends who ate together consumed more calories than when they ate with strangers.
Benefits of a Healthy Diet
The Center for Young Women's Health says that eating healthy foods while at college keeps your bones strong, gives you the energy needed to survive college life and gives your brain necessary nutrients. In addition, your skin and hair look healthier and your immune system functions better when you eat enough fruits and vegetables. Drink large quantities of water to help stay full between meals and remain properly hydrated.
Solution
Follow the advice of Robin Flipse, RD, in her book "Fighting the Freshman Fifteen," to eat a healthy diet and keep your weight under control. If you are on a meal plan, skip the dessert bar and visit the salad bar. Go grocery shopping once a week and buy food to make easy-to-prepare meals in your dorm room or kitchen. Equip your dorm room with dry, healthy foods like oatmeal, whole-grain breads and cereals. Buy sugar-free fruit pops, no-salt pretzels, cheese sticks and yogurt.
Considerations
Plan ahead if you have class during mealtimes by putting a healthy snack in your purse or backpack, recommends the Center for Young Women's Health. If you eat on campus, be mindful of your portions. Stay active during the college term by running, biking between buildings and using the gym. Regular exercise can help you burn extra calories. If you begin to gain weight, substitute fattening foods like fries with lower-calorie baked potatoes.
References
- TeensHealth: What's Behind First-Year Weight Gain?
- State of Wisconsin: General Differences Between High School and College
- "American Journal of Clinical Nutrition"; The Presence of Friends Increases Food Intake in Youth; Sarah-Jeanne Salvy, Marlana Howard, Margaret Read and Erica Mele; August 2009
- "Fighting the Freshman Fifteen"; Robyn Flipse, R.D.; 2002
- Center for Young Women's Health: College Eating and Fitness 101
