It’s been on your mind since you committed to where you were going to college, the dreaded “freshman 15.” A lot of college freshmen start off with a predisposed notion that gaining 15 pounds during their first year is inevitable. Many students are moving away from home for the first time, which comes with a long list of transitions, increased responsibility and obstacles to overcome. Sticking to a healthy meal plan can be difficult during these times, especially when those chocolate cupcakes in the cafeteria are calling your name.
Here are some healthy tips and guidelines from Profile by Sanford wellness coach Nicole Welle to help fight the “freshman 15.”
Salad bar
Salads are a great healthy option. When you’re thinking about having a salad, health experts give two tips to keep in mind before you start loading on those croutons. Load up on veggies and choose lean proteins. Both of these supply our bodies with various nutrients that can help with healthy brain function. Who doesn’t need that before a study session?!
If choosing options from the salad bar seems like a test of its own to you, stick to this simple tactic: colors are key. The fun part of choosing from your school’s salad bar is that you get to be the chef. Don’t like spinach? Don’t add it. Love avocado? Add it for a little healthy fat. Salads provide us with a healthy option, but leave space for you to be the Picasso of your meal.
Grains = gains
People often times shy away from the idea of carbs. However, grains are an important piece of a balanced diet and an important source of fiber. This B vitamin source helps our metabolism and assists our bodies in releasing energy. If you need to add more grains to your diet, think of simple sandwiches with whole wheat or whole grain options. You not only get your grains in, but it’s also a great chance to include some veggies and protein as well. When you are looking at the ingredients of grains, the first ingredient listed should be “whole grain,” “brown rice,” “bulgur” or “whole oats.” If you stick to a few of these tips, carbs don’t have to be your enemy; in fact, they can be your friend.
Mini fridge choices
Your roommate and you went 50/50 on a mini-fridge for your dorm room. Now what do you put in it? Fruit is a great snack option or perfect to grab-and-go on your way out the door to your 8 a.m. class. If you like morning cereal, to ensure your milk has the most vitamin content, try to buy low-fat milk in opaque containers, which protect it from the light. Eggs should be kept in their carton, on a lower shelf. This helps guard them against the loss of carbon dioxide and moisture. For a tasty breakfast option, throw some eggs in a microwavable bowl with a few choices of vegetables like peppers or broccoli, top with a little mozzarella and BAM! Eggs just like mom makes them (almost).
Storing dairy in your fridge is a great way to have easy access to Vitamin D and calcium to help build and maintain healthy bones. If a glass at breakfast doesn’t sound like your “cup of tea” try unsweetened almond milk fortified with calcium as an alternative. Yogurt can be a great source of these nutrients as well, just make sure you are choosing options with the least amount of added sugar.
Celery is a great, low-carb snack when added with peanut butter for a little protein. Carrots and peppers are also great options; pair either of these with hummus for a nutritious afternoon snack. Remember, for safe food consumption, your refrigerator should be set to 40 degrees or below but no lower than 32 degrees, so your food doesn’t freeze!
Dining out/social situations/general tips
Social situations are important for meeting new people on campus and there CAN be a healthy balance when choosing to eat out. When we eat out, one of the main things to watch is the portion size. If you’re getting a full meal, eat slower and take the leftovers home for a meal the next day! If you are looking for budget-friendly options when you go out to eat, consider sharing an entrée with a friend and splitting the bill. Also, take your student ID with you everywhere and simply ask if they have a student discount. You’ll be surprised how many places do.
Tracking your food throughout the day is an important piece in balanced nutrition. However, it can be a pain try to remember at dinner what you had for breakfast. Let your phone do the work and download MyFitness Pal. It is a simple, effective tool for balancing each meal of the day.
On-campus support
Most campuses also have a dietitian who can discuss food allergies, certain sensitivities and overall healthy nutrition. Remember that stress plays an important role in using food as a comfort, so pay attention to what you’re doing to manage your stress.
Activity also plays a role in stress management and maybe burning a few of those extra calories if you over did it at dinner.
Liquid calories
For those that are over the age of 21, alcohol consumption alone provides hundreds of unnecessary calories and provide no nutrients to the body. And the behaviors that surround potential intoxication of excess unhealthy food consumption also add extra unnecessary calories. Best practice is to typically stick to clear spirits such as vodka and calorie free mix-ins such as club soda with a lime or lemon; also limiting yourself to one to two drinks per night and mixing in water between drinks and afterwards will ensure proper hydration as well.
Myth
Using some of the healthy options provided in this article can ensure that you maintain a healthy nutritional lifestyle while you enjoy your freshman year of college. The “freshman 15” can be a myth if you make healthy decisions. So provide your body the nutrients it needs, study hard and have the time of your life!
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Posted In Health Information, Healthy Living, Weight Loss
