How to Avoid the Freshman 15 in College
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By Jason Bi

With college just around the corner, there are many stressors that most students face. Students often worry about getting along with roommates, finding classes, making friends and avoiding the “freshman 15” weight gain. While you can’t handpick your roommate, you can take charge of your health and keep your weight in check.

Never Skip Breakfast:

Start off your metabolism right with breakfast. It provides energy to the brain and muscles for your daily activities. Those who eat breakfast tend to eat less throughout the day. This meal should have carbohydrates and protein to help you be more full throughout the day.

Snack Smart:
If you have a weakness for chips, don’t keep a giant bag in your room. Late nights and stress can lead to binge eating. Instead, stock nutrient dense snacks to fuel your body.

Dining Hall 101:

The dining halls can be deadly. With the all-you-can-eat option, it is easy to go overboard with your calories. However, if you follow these simple steps, you can be smart and take control of your eating habits.

Step 1: Start with a high volume salad. Salads have fewer calories and will keep you full.

Step 2: Replace your desserts with fruits.

Step 3: Portion control. Make sure your foods are balanced nutrient dense foods.

Stay Active:

Many universities have excellent fitness centers available for students. Setting aside time for exercise helps controls weight gain, improves your overall mood and controls stress. If your schedule is packed, instead of taking the bus or driving to class, walk or ride your bike.

Consult an RDN

If you need help creating a healthy meal plan, or tips for controlling weight, check to see if your university offers nutrition counseling services. Registered dietitian nutritionists are a great resource that can help you reach your health goals.