Blog | Tips for Fighting off the “Freshman 15” This Fall

Each fall, millions of students head off to college eager to leave the nest and start making decisions without that knowing look from mom or dad – what to wear, when to go to bed, what to eat, when to eat … you name it.  This newfound freedom carries a certain weight: fifteen pounds according to legend, which has been researched in the last few years and found to be significantly less and more of a gradual climb of weight gain over the course of college years.  

While experts say the “Freshman 15” is a bit of an exaggeration for most, first year “all-you-can-eat” dining options, late night binges, budgets, non-regimented exercise and eating on the run can all contribute to the Freshman 15 phenomenon.  But it doesn’t have to be this way.  Here are some tips for avoiding overall college weight gain: 

Stock the Mini Fridge 

Keep easy, go-to foods such as these in the new mini fridge:          

Hummus and baby carrots         

String cheese and apples         

Coke’s Mini – at 7.5 oz and 90 calories, it’s a great portion-controlled option        

Diet Coke’s Mini, no-calories, with a little kick of caffeine for needed late night studying        

Greek yogurt        

Skim milk or Almond milk         

Orange juice       

Low fat salad dressing        

Bagged lettuce/spinach/mixed greens         

Easy-to-grab fruits such as grapes or “cuties” 

Backpack Snacks

• Pack some ETF (Easy Travel Fruits): apples, oranges, bananas, pears and ETV (Easy Travel Vegetables) broccoli, carrots, celery, sliced zucchini, squash and cucumber

• The Better Chip, fresh vegetable infused non-GMO healthy alternative chip

• PB and J on whole wheat bread

• Packs of almonds, peanuts or walnuts

(Pack the following in an insulated small soft lunch box)

• Greek yogurt

• Lowfat cottage cheese

• String cheese

• Deli Meat

Care Package Ideas:

Protein bars

Homemade trail mix including some type of their favorite nuts, seeds, cereal, dried fruit

Exercise equipment like a jump rope or resistance bands or a small sweat towel

Exercise DVD’s like Chalene’s TurboFire or P90X2  

How to navigate the Dining hall Options:

Go online to preview the menu and calorie options

Bring your own healthy salad dressing option

Keep a “cheat sheet” of healthy food swaps:

+ Opt for greek yogurt versus the ice cream bar or add some extra fruit

+ Add extra fruits and vegetables to your plate.  Make sure your plate is “colorful.”

+ Look to the salad bar for your veggies rather than having the buttery veggie sides that come with the meals

+ Fruits and vegetables can also take the place of condiments.  For instance, a tomato is a great substitute for ketchup. Add avocadoes for creamy texture instead of mayonnaise.  Salsa is a great low-calorie topper for meats, fish and even salads.

+ Have a small portion of a treat, split it with a friend, or balance out indulgences over several days with a bit more activity. It is all about balance, moderation and variety.