“Freshman 15” is a phrase heard frequently on college campuses. Many students begin college at a healthy weight and already know a lot about nutrition. But the persistence of this phrase year after year suggests that some college freshmen do struggle with food choices in their first year away from home. A few points about healthy eating habits may help students as they approach their daily food choices.

While registered dieticians carefully plan campus menus, some freshman struggle with the “all you can eat” aspect of cafeteria dining. Students face a grand buffet 3 times a day with no limit on foods or beverages. This means each student will have to learn what to eat, how much and how often in order to maintain (and not gain) weight.

It's a hard truth that if you consume more calories than you burn, you will gain weight. A cumulative excess of 3500 calories can cause about 1 pound of weight gain. And certain foods will more quickly exceed your maximum daily caloric needs while contributing little nutritionally. So weight gain depends on both the quantity and kinds of food choices you make.

If you do not want to count food calories, choose healthy food categories.
- Aim for at least 5 fruits and vegetables per day.
- Choose unprocessed fruits and vegetables with a variety of colors for maximum nutritional benefit.
- Visit Calvin's salad bar at lunch and dinner (but go light on the dressings). - Choose whole fruits over fruit juices.
- Choose whole grain foods and avoid baked goods, white rice, pasta and white breads.
- Choose baked, grilled or broiled meats and fish and avoid fried foods.

Learn about serving sizes. Today's restaurant-style portions are usually far too large. For example, a serving of meat is 3 ounces and is about the size of a deck of cards. A serving of rice or pasta is about ½ cup.

Homer Simpson has been quoted as saying that a donut is a fruit if it has purple on it because “purple is a fruit”. We want to remind you that Homer is a cartoon character and a comedian, not a dietician.

Students often frequent fast food establishments because the food is relatively cheap and fast. Super Size Me (2004) was a movie that followed the physical and mental health of a young man who ate nothing but fast food and accepted any offer to "super-size" his meals. After one month the change in both his physical and mental health was astonishing. In response to the movie and to other negative press reports, many fast-food establishments have withdrawn the “super-size” option.

College students will find it easier to maintain a healthy weight if they avoid most fast foods. A Big Mac served with medium fries and a medium Coke has 1430 calories and marginal food value. The average (relatively inactive) 20 year old female needs about 2000 calories a day to maintain her weight. That doesn't leave many calories for the remaining 23 hours of the day. Find average daily calorie needs at http://www.bcm.edu/cnrc/caloriesneed.htm .

Some college students are tempted to skip breakfast in order to save time, get a little more sleep, or cram for a quiz. Others believe that eliminating breakfast will help to maintain weight. There is actually evidence to suggest that regular consumption of a healthy breakfast may help in lowering weight. While the reason for this is not clearly understood, it may be that eating a healthy breakfast eliminates a tendency to eat more fattening foods at coffee break or lunch. A breakfast consisting of a bowl of non-sweetened cereal with low-fat milk and a piece of fruit provides energy to deal with morning classes and decreases the likelihood of weight gain.

Finally, be cautious about added beverages. Drink plenty of water daily. If you exercise for 1 hour be sure to add an additional quart of water. Adequate fluid intake will make you feel more energetic and your body systems will function better. Drinking fruit juices, sodas, and other caloric beverages can contribute to weight gain. A 12 ounce can of Pepsi or an 8 ounce glass of low-fat chocolate milk has 160 calories, and an 8 ounce glass of orange juice has about 120 calories. Skip the free soda at all the meals. Recognize the added calories in other beverages.

Want to know more about your dietary choices? The campus dietician is available at no charge to help you learn about good nutrition and your options on campus for a healthy food plan. An appointment can be scheduled through the Broene Counseling Center (x6-6123).

We want you to know that the “ Freshman 15” is avoidable. Healthy eating is one more learning experience for students during their first years away from home.