Whether the Freshman 15 is a myth or reality, there is no doubt that going to college leads to major lifestyle changes. Challenges like juggling a heavy academic load, a new social life, being away from home in an environment with unlimited access to food, and many other traps can easily lead to weight gain.
Some obvious traps are the all-you-care-to-eat meals at the dining halls, which leads to big portions and going for second helpings when you're not even hungry. Other factors are skipping meals during the day and then having one big meal at night, snacking on junk food while studying or staying up late, and not getting enough sleep. Mid-way through the semester, you can find yourself in the habit of going for fast food, getting take-out, ordering in food, and eating from vending machines or the deli downstairs. And let's not forget all the high calorie fluids like juices, coffee drinks, and alcohol. Now top that with not getting enough physical activity, and of course you going to gain weight...who wouldn't?
You can be the smart student who avoids all these traps by making small adjustments to your new life in college before it's too late.
Here are some tips from our nutritionist. Try implementing these changes, one at a time, and watch it help you enjoy college life even more.
- Have a good breakfast.
No matter how late you are for class, eat something within an hour of waking up. It's not that hard, and it can make a big difference in controlling your appetite all day. You'll be less hungry and more energetic (see balancing meals for quick breakfast options). - Stick to the basics in your food selection.
Balance your plate with a food from each of the food groups (see balancing meals for more information); and drink water with your meals. Scan the dining service line or café first and survey the best food choices available before you start filling up your plate with what's served in the first section of the dining hall. - Choose healthy snacks.
Try to consume small meals or snacks within 3-4 hour intervals or as hunger cues your appetite. Your brain needs adequate glucose stores for brain and body function. See the list of healthy snacks for more ideas. - Experience new foods and flavors.
Expand your palette by trying new regional or ethnic foods. New York is the best place to explore different flavors, so take advantage of variety available to you and try a new meal at least once a week. - Minimize fast food or take out deliveries.
Try making easy recipes at home and save your money for doing the activities you love to do. - Enjoy meals with friends.
Mealtime companionship can offer social interaction and relaxation. Practice cooking easy meals with your friends or roommates. Enjoy exploring new foods or recipes together - and watch your relationships grows even stronger. - Minimize or eliminate the use of alcohol and tobacco.
Alcohol has no nutritional value. It adversely affects brain cell function and impedes the body's ability to maintain motor coordination, physical stamina, and healthy weight. Tobacco limits the body's oxygen capacity for exercise, stamina, and immune system protection. For help with alcohol and other drug issues, call The Wellness Exchange or Health Promotion and Wellness Services. - Limit or avoid study-munching.
During study or paper writing, snacks can turn into nonstop munching. When hunger prevails, consider taking a brief, healthy snack break. If you find you are eating when not hungry, take a break - call a friend or go for a walk around the block. - Rest.
Try to get at least 7 hours rest each night. Getting enough sleep will actually help you study more efficiently so you learn faster so you don't have to stay up late again. And also it will help control your appetite so you are not craving all those sweets when you are sleep deprived and tired during exam time (see mood and food for more info). - Take time to relax.
Maintain a self-care schedule, including ways to break the daily routine such as leisure reading, quiet reflection, aerobic exercise, off-campus activities, community involvement or service. - Get moving.
Nothing like a good work out can take away all the stress and tension of college life. Enroll in a your favorite dance class or take up a team sport you always liked. Try Coles or the Palladium for a whole variety of great workout programs and fun activities. - Enjoy college and area opportunities.
Get involved and take advantage of campus activities, local arts, and regional sites. - Try to achieve and maintain a balanced schedule.
Do your best to balance your class schedule, extracurricular activities, social life, and free time. Talk with a faculty friend, advisor, or see one of our counselors if scheduling becomes routinely stressful. - Stay connected with your family. Call home often and give your loved ones updates on your college life.
- Recognize your personal nutrition needs.
Learn to manage your food connections when you are bored, anxious, stressed, or tired. Keeping a personal journal can help or make an appointment to see our nutritionist for help with your specific needs and other eating issues.