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University of Wyoming

Nutrition News: Avoiding the Freshman 15

You’re ready! You’ve graduated from high school and you’re about to begin a whole new adventure. Along with friends, social events, and fun, college life can bring many changes that can cause stress. The “Freshman 15” may be one concern as you head off to college. You may be making your own food choices for the first time. Add all-you-can-eat meals, and it can be the perfect recipe for weight gain.
What are some ways you can avoid weight gain during your first year at college? Here are some suggestions: 1. Make a plan. If you plan to prevent gaining weight, you will be more likely to do it. 2. Keep a record. Write down what and when you eat to help identify potential problem areas. 3. Stay active. Just because you are in college does not mean you have an excuse to stop exercising. 4. Choose foods wisely. Keep moderation in mind. Remember that all foods can be enjoyed as part of a healthy diet, but eat less of those foods high in fat and sugar.
An opposite change in eating habits may also be seen. Many students feel they do not have time to eat correctly or to eat at all. As a student eats less nutritious foods and becomes more rundown, they are more susceptible to illness. Eating the right foods is key to staying healthy in school.
The Washakie Dining Center has a variety of foods available every day—this includes low, nonfat, and vegetarian items. With a little planning, you will be able to have great tasting, healthful meals and snacks.
When planning your menu, it is important to remember moderation and balance. Even though you can eat all you want, only eat until you are full. If you choose a high fat food, also choose lower fat items like vegetables, salads, and fresh fruits. There are many lower fat options to choose from in the dining room—check out the deli bar and create your own sandwich, or try the variety of soups and salads available daily.
Snacking can be a big part of college life. Choose low-fat snacks like pretzels, fruit, crackers, and popcorn. It’s important to be aware of how much you are eating. All those “little” snacks can add up and lead to unwanted weight gain. Be aware of how may calories you are getting from snacks each day and adjust the amount of food you eat for the rest of the day accordingly.
There might also be a change in your physical activity when you go to college. Half-Acre and Corbett gyms are open from 6 a.m.-10 p.m. to accommodate your work out needs. There are also numerous intramural and outdoor activities sponsored by UW organizations. You might also choose to go for walks around campus and climb stairs in the residence halls to add exercise to your daily routine.
If you need help planning a diet that can meet your needs, talk to Rebecca Birdsley, the nutritionist. Drop by her office in the lower level of the Washakie Complex, call 766-3175, or send an e-mail to rlds-nutrition@uwyo.edu. We will work with you to accommodate your needs.

 

Supplemental Information:

The American Dietetic Association offers a number of helpful hints regarding weight control. 

 

If you have problems, comments, or concerns regarding this web site please email us at rlads-technology@uwyo.edu.