Monthly Food Bites – August 2006

Back to School: The Freshman 15, the Sophomore 20?

It’s inevitable right? As far as you’ve been told, everyone gains “the freshman 15,” those notorious extra pounds that show up just in time for your first trip home after a few months of college eating.

There have been studies confirming that college students do gain weight and studies to refute the weight gain. Studies are irrelevant, though, if you happen to be the one whose pants seem to shrink after a few months at school.

Why are college students at risk for this extra weight? It boils down to a few reasons. Knowing those reasons and having a plan of attack will help you maintain a normal weight.

• Whacked out schedules: Sleeping until 11 one day, 2 the next wreaks havoc on meal planning.
• Too much drinking…and munching: It’s not just the calories you drink…and that appears to be many, it’s the poor food choices you make when you drink.
• So many choices…campus dining is all about choices. There are great ones, good ones and the others.
• Lack of structured activities: Remember high school lacrosse practice? Gone! Whether you decide to play an intramural sport, roller blade around campus or take a yoga class, be sure to plan activities in your day.
• Using food to help you cope: College life is a roller coaster of emotions—especially if this is your first experience away from home. Food can serve as a great distracter, comfort or social crutch.
• Late night eating is a reality…and not entirely bad. Although you might have heard that eating “after seven” makes it easier to gain weight, you’re not living a 9-to-5 lifestyle. Your eating needs to be adjusted to your college schedule. If you eat dinner at six and stay up until 2 A.M…it’s a good idea to plan an evening snack.

The plan:

You may never have a 9 - 5 day for your college experience, but your body will do better if you can impose an eating plan to keep you on track. Try and eat within an hour of waking and then refuel every three to four hours. This way, you won’t feel out of control hunger and you may even be able to fill up on great food at meal times rather than snacking throughout the day.

Munching on “handfuls” of crackers, cereal, pretzels, almonds…add calories quickly. Instead of grazing through the day and night, think satisfying meals and snacks. You will eat in a more satisfying way and have an easier time managing your intake.

If you are staying up until the wee hours of the morning you are going to feel hungry. Instead of being at the mercy of 24 hours takeout or vending machines, stock your mini fridge with decent snacks such as yogurt, fruit, or hard cooked eggs and keep instant cereals and canned soups on hand.

Do something everyday that is active…walk to class, take a bike ride, sign up for a class. Staying active will help you feel better, motivate you to eat better, provide the opportunity to think better…and even help you to sleep better.

Large quantities of alcohol equate to large numbers of calories, which often leads to weight gain. It’s not only the calories in alcohol and beer. Drinking fancy coffee drinks, smoothies, sodas…even fruit juice can help pack on the pounds. The flip side is…if you need to gain weight, drinking smoothies and fruit juice is something thing to add to your diet.

Instead of using food to cope, seek professional counseling at your student health service.

For more ideas, pick up a copy of The College Student’s Guide to Eating Well on Campus

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