Avoid the Freshman 15

Four of my nieces and nephews are heading back to college this weekend. None of them are freshman this year, but I've certainly noticed changes in all of their health since they went to college. When they were freshman, two of them gained weight by eating too much cafeteria food and not exercising. The other two went on a major fitness kick and really overdid it -- getting far too thin for their frames, consuming lots of unnecessary and potentially unhealthy powdered protein drinks, and ignoring good nutrition.

Maintaining proper health is a challenge for college kids when they first move out on their own. Making poor choices or overeating at the cafeteria, late-night binges, poor sleep habits, and alcohol consumption are just some of the reasons that college freshman don't score an "A" for health. In addition, a lot of high school students play team sports -- when they go to college and that organized activity is gone, their fitness level drops as well.

Healthday offers some tips for avoiding the Freshman 15 (though, according to Jacki, it would be more appropriate to call it the Freshman 5):

• Know your class schedule and plan for healthy foods in between classes. (I remember having a tight time crunch in between classes one year when I was at school. On those days, lunch consisted of a candy bar. When I found the candy bar didn't fill me up, I started buying two. Nice. A much healthier and more economical choice would have been to pack a snack -- like whole-grain crackers and cheese along with a piece of fruit -- in my backpack.)

• Always eat breakfast. If you eat at the cafeteria, be careful of the hot breakfast choices. Many universities still don't serve the healthiest options. There should be some whole grain cold cereals to choose from as well as fruit. If eating in your dorm room or apartment, oatmeal (not the instant kind), whole-grain cereals, or a piece of whole-grain toast with peanut butter are good options.
  
• Snack on fruits and vegetables. Keep a good supply of fruit and cut veggies for quick and healthy snacks throughout the day. They're also great to munch on while cramming for your next exam.
• Purchase a refillable water bottle and keep it with you at all times. That way, when you're feeling a bit thirsty you won't be tempted to drop some coins in a vending machine. Instead, you can fill up your water bottle at the closest drinking fountain. It's much better for you and it's free!
• Plate your portions. When filling your plate at the cafeteria use half of your plate for vegetables and fruit, one quarter for grains (preferably whole grains) and one quarter with lean protein.
  
• Keep a food diary to help you monitor your eating habits.
• Get at least 30 minutes of physical activity a day. While walking or biking to classes definitely helps your fitness, aim for some dedicated fitness time as well. Go for a run around campus (in day light and/or bring a friend for safety). Also, most universities have a student center or gym available for your use. You can also consider joining an intramural sports team for fun and fitness.

Just as important as not gaining excess weight, you also need to guard your health and not lose too much weight. It's important to stay physically active and to give your body the fuel it needs with proper nutrition and appropriate portions. Protein powders and energy drinks can not sustain you.