While many students going off to college fear the dreaded freshman 15, the average weight gain in freshman students is less than 4 lbs., according to a 2009 review study published in the "Journal of American College Health." Weight gain was most often attributed to recent dieting, high baseline weight and stress. No matter what the cause, freshmen who eat a healthy, balanced diet can maintain a healthy weight and limit their risk of weight gain.
Diet Guidelines
To maintain a healthy weight, you need to balance your calorie intake. Calorie needs differ from person to person, and are based on age, weight, height, sex and activity level. Most active college freshmen -- walking at least three miles a day -- can maintain a healthy weight consuming 2,000 to 2,400 calories a day. Eating a variety of healthy foods in controlled amounts will make sure you meet your nutrient needs to keep your energy levels up.
Fruits
Fruits are low in calories and a good source of essential nutrients, including fiber, vitamin A, vitamin C and potassium. A healthy diet should include 2 cups of fruit a day, where one serving is equal to 1 cup of fruit or juice or 1/2 cup of dried fruit. Instead of frozen yogurt, eat fruit for dessert or have fruit as a snack while you're studying.
Vegetables
Vegetables are also low-calorie, nutrient-rich foods. Freshmen need 2 1/2 to 3 cups of vegetables each day. Healthy choices include mixed greens, broccoli, carrots, peppers, tomatoes, broccoli, spinach, onions, mushrooms, sweet potatoes and squash. Including vegetables with your meals can help fill you up without adding a significant number of calories. Vegetables also make low-calorie snacks.
Grains
Grains contain carbohydrates, which is your primary source of energy. Include six to eight servings a day on your healthy meal plan. Make at least half your grain choices whole grain to increase your fiber intake. Fiber in food slows digestion, curbing your appetite. Healthy choices and serving sizes include one slice of whole-wheat bread, 1 oz. of whole-grain ready-to-eat cereal, 1/2 cup of hot cereal, 1/2 cup of whole wheat pasta or brown rice, two rice cakes or 3 cups of air-popped popcorn. Portions of grains can add up quickly. Ask your server at the dining hall to limit your rice or pasta to one to two level scoops.
Meat and Beans
Freshmen following a 2,000- to 2,400-calorie diet need 5.5 to 6.5 oz. of meat or beans a day. Meat and beans contain protein, iron and zinc. Healthy choices include poultry without the skin, fish, shellfish, extra lean ground meat, lean deli meat, beef tenderloin, pork chops, kidney beans, chickpeas and lentils. A 1/4 cup serving of beans is equal to 1 oz. of meat. Vary your choices by including fish and beans a few times a week. When eating at the campus dining hall, be careful of added sauces, which can add fat and calories.
Milk
You need to make sure you continue to include milk in your diet to support bone health. Freshmen need about three servings of milk a day. Choose low-fat or nonfat varieties to save calories. Healthy choices and serving sizes include 1 cup of 1 percent fat or nonfat milk, 1 cup of low-fat or nonfat yogurt, 1 1/2 oz. of natural cheese, 2 oz. of processed cheese and 1 cup of fortified soy milk.
Fat
The serving size of fats are small, and calories can add up quickly if you are not careful. One serving of fat contains 45 calories. Limit your daily fat intake to six to seven servings a day. Choices and serving sizes include 1 tsp. of butter, margarine, oil or mayonnaise; 1 tbsp. of salad dressing, 1 1/2 tsp. of peanut butter, six almonds or one slice of bacon.
References
- Schreiner University: Nutrition Quiz
- "Journal of American College Health"; The "Freshmen 5": A Meta-Analysis of Weight Gain in the Freshman Year of College; R.A. Vella-Zarb and F.J. Elgar; Sept.-Oct. 2009
- We Can: Estimated Calorie Requirements
- MyPyramid.gov: Food Intake Patterns
- MyPyramid: Inside the Pyramid
- MayoClinic.com; Exchange Lists: Fats; May 4, 2010
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