10 Tips to Prevent the Freshman 15
by Melissa Darlow
Sugar. Carbs. Fats. The Holy Trinity of college foods. What’s better than pizza, coffee coolers, and cupcakes? While worshipping at the altar of caloric bliss may be fun initially, when the “Freshman 15” arrives, it sure won’t feel heavenly. So what’s a freshman to do?
You have to eat. Eating fuels us. It’s a social event. It’s pleasurable. Food is not the enemy. Sensible food choices, moderation, and movement will prevent those extra pounds while not diminishing your dining experiences. Use these 10 tips to stay healthy in college:
1. Eat colorfully.
In the dining hall, start your meal with a salad. Fill your plate with yellow, green, orange, purple, and red vegetables. By loading up on these high-fiber, low caloric, and nutritious foods, you will feel better, fuller and stronger.
2. Feast on nature’s sweets.
Fruits are loaded with vitamins, minerals and fiber. They have an array of flavors and textures, and are lower in calories than sugary, processed foods. Eating fruit can satiate your sweet tooth while not undermining your waist size.
3. Try Dairy Alternatives.
Even if you are not allergic, dairy substitutes can provide the same creamy richness of whole milk or cream. Use soy milk, almond milk, or cashew milk in your cereal or coffee. Or try lower or not-fat milk. You save a ton of calories without sacrificing taste.
4. Take foods to go
Snacking is important to prevent overeating. But snack wisely. Keep nuts, protein bars, or fruit in your backpack or room in case hunger strikes. By pacing yourself, you will not overeat at mealtime.
5. Substitute this for that.
Try apple chips instead of potato chips — hummus instead of salad dressing, roasted edamame instead of peanuts, dried fruit instead of candy, dark cocoa nibs instead of chocolate bars. If you are craving ice cream, grab a carton of Arctic Zero (only 150 calories for an entire pint) rather than the calorie-dense tub of Ben & Jerry’s. Try powdered peanut butter like PB2 (45 calories for 2 tablespoons) rather than typical nut butter. The lower calorie choice is often more flavorful and satisfying than the high-calorie alternative.
6. Share it.
If Sprinkles or FroYo is calling your name, take a friend and split it. That’s half the calories and double the fun.
7. Move.
Walk instead of taking an Uber. Take a fitness class at the Lyon Center. Participate in sports. Walk on the beach. Swim. Surf. Run. Hike! Whatever gets you moving, do it. The endorphins will elevate your mood, and the exertion will burn calories.
8. Be a joiner.
Most universities have a panoply of clubs and activities that provide opportunities to meet people, be active, and de-stress. If you’re busy, you are less likely to mindlessly overeat out of boredom.
9. Try a little, not a lot.
If those cravings hit and you have to indulge in that chocolate cake, bagel and cream cheese, or other high calorie fare, eat a little and leave some on your plate. A little taste can often satisfy those cravings while not stymieing your progress.
10. Relax.
Anxiety releases cortisol, which can have adverse health consequences. Yoga, meditation, and rest can reduce anxiety. Try not to stress over your food choices. If you are indulgent one day, temper it the next day. Like Rome, the dreaded Freshman 15 won’t show up in a day.
College is fun and exciting and filled with daily decisions. By eating wisely, staying active, and doing things in moderation, you can happily expand the size of your wardrobe in your first year, and not the size of your clothes.
Reach Staff Reporter Melissa Darlow here.
