You've probably heard the horror
stories about gaining the "freshman 15."
Late night pizza, beer binges and loads of food choices
at the dorm cafeteria are all common temptations that
can lead to weight gain during your first year of
college.
Of course, it's thrilling to decide
when, what and how much you eat without getting the
little reminders from Mom looking over your shoulder.
But be forewarned:
The transition to college life - juggling classes,
work, fun with friends and extracurricular activities
- can often be overwhelming. And this can quickly
translate into poor food habits that can affect not
only your weight, but also your ability to successfully
navigate the demands of college life (not to mention
the fact that you could be paving the path to unhealthy
habits that will stick with you beyond the college
years!)
If you recognize the danger signals
early, the "Freshman 15" is one club you
can cross off your list. Here are some
tips to help nip unhealthy habits in the bud:
Watch
the all-you-can-eat syndrome. Dorm
cafeterias offer many food choices. Think 'balance'
and opt for fewer high fat entrees and desserts.
Fight the urge to super-size portions and be aware
that when you're socializing, whether in the dining
hall or hanging out with friends, you're more likely
to eat beyond your hunger. Pay attention to
what you're eating. Eat when you're hungry and
stop when you start to feel full.
DON'T
skip meals! Doing
so often leads to binge-eating later in the day.
Aim for meals and/or snacks every 3-5 hours to keep
your body and brain fueled for optimum performance.
Caffeine is no substitute for food when it comes to
beating fatigue and boosting your ability to concentrate.
Plan
ahead. Take
five minutes every weekend to look at your calendar
for the upcoming week. Brainstorm some meal
and snack ideas and jot them down on a sticky note
or in your planner. Make a quick grocery list
so you'll have the ingredients you'll need to have
on hand. You'll be amazed at how this simple
weekly habit can increase the odds that you'll eat
healthier. An added benefit: It will save
your wallet as well!
Don't
let liquid calories do you in. Drinking
your way to excess weight can sneak up on even the
most health conscious students. Extra calories
in the form of soda, alcohol, too many late night
lattes, and yes, even seemingly healthy choices such
as smoothies and 100% fruit juice, quickly add up.
Pay attention
to the serving size and the calories your beverage
of choice provides.
For
example, drinking even one soda per day could result
in a weight gain of 15 pounds or more in a year! So
avoiding the Freshman 15 could be as simple as having
water more often and choosing low or no calorie beverage
alternatives.
Make
a peace sign. A
simple way to keep balance as your guide is to visualize
your plate as a peace sign. Make 1/3
of your plate lean protein; 1/3 grains (go for whole
grains more often); 1/3 fruit and/or veggies. Top
it off with a serving of dairy and you've got a nutritious
meal!
Get
physical. Don't
make the common mistake of dropping all the activities
you enjoyed in high school. Check your
college recreation facility or local fitness groups
for fun ways to stay active. Walk to campus
and avoid parking hassles!
Avoid
extremes. Aim
for balance, not perfection. If you find you're
obsessing about food, weight or body image, seek help
from the college health center, a registered
dietitian, campus counselors or other healthcare provider.
Author
Dianna Schalles, MS, RD, LD is a Nutritionist
and Health Educator in the Health Promotion/Nutrition
Counseling Department, Lafene Health Center at
Kansas State University. She can be reached
at
diannas@ksu.edu.
To learn more about campus mental health visit www.campusblues.com.
