Nutrition know-how helps prevent ‘Freshmen 15’
HOUSTON, Texas — Brushing up on nutrition basics can help college-bound freshmen avoid extra pounds while pursuing their higher education.
College students are often under stress and respond by eating, said Dr. Karen Cullen, a behavioral nutrition researcher at the USDA/ARS Children's Nutrition Research Center at Baylor College of Medicine. What’s more, a smorgasbord of foods is available almost around the clock.
To help freshmen get a healthy start on the academic year, Cullen offers these tips:
• Deal with stress in a positive manner, like playing or listening to music or exercising.
• Keep fat-calories in check by choosing low-fat cafeteria fare like grilled or baked fish and fruits and vegetables. Limit high-fat and high-sugar treats to once a day.
• Choose beverages wisely. Good daily choices include fat-free milk, a glass or two of fruit juice and plenty of water.
• Keep dorm-room snacks healthy.
• Make time to be physically active every day
• Don't skip meals, especially breakfast. Meal-skippers rarely reduce their actual caloric tally, and often shortchange themselves nutritionally.
If weight gain begins to exceed 3 to 5 pounds, consider starting a food diary and physical activity diary to help identify problems. Many campus health centers have nutrition professionals who can help students struggling with weight problems, Cullen noted.