Newswise — Late-night study sessions, inadequate rest and snacking on the go are all routine for most undergraduates, yet some may wonder if there's any truth to the myth of the infamous Freshman 15?
In a word, yes, and the proof is, well, in the pudding-and in the potato chips, beer, carbonated colas and any other fast-food items that seem to increasingly become staples of the freshman diet.
"On average, kids do gain weight (during their freshman year of college), and it's because of the change in lifestyle," confirms Dr. Janet Colson, professor of human sciences and a registered dietitian, who notes that while a 15 pounds represents the average freshman weight gain, some students gain more, some don't gain any, and some even lose.
But why? For starters, she explains, "Most incoming college students don't have mom to pick out their foods for them anymore or pack their lunches, and so (the students) start making unwise choices," including in the campus cafeterias and grills, where fast-food fare abounds.
Poor nutrition, coupled with improper rest, is a natural recipe for weight gain, observes Colson, who adds that, on average, most female students need about 2,000 healthy calories per day, while males may need up to 3,000 daily, depending on activity levels and body size.
The Freshman 15, however, is a concept rooted in fact, for the most part, and it's a reality for many college students. According to one university study, students gain an average of four pounds during the first three months of their freshman year-a weight gain that's eleven times higher than the typical weight gain for 17 to 18-year-olds.
"Accompanying late-night study is late-night eating," reasons Colson, "and what do you do when you're staying up late? You're eating and adding calories."
Additionally, she adds, many on-campus eateries offer all-you-can-eat buffets; thus, portion control is not often on the minds of those who frequent them. Plus, she continues, many students choose to ride shuttle buses across campus, not walk to classes, which also decreases the daily activity level of students.
"Many students no longer walk to classes, and if they would all walk to classes, then that would help (combat weight gain)," Colson notes. "We hear students gripe about how far away parking is from campus and all their classes, but really, we should be thankful it's so far away, because the exercise is needed."
Dr. Lisa Sheehan-Smith, an assistant professor of human sciences at MTSU, says that the key to avoiding the pitfalls of improper rest and nutrition during the on-campus years is not complex; in fact, it's E.A.S.Y.
Like Colson, Sheehan-Smith is a nutrition expert and registered dietician, and is so familiar with the lament of the Freshman 15 that she's designed and conducted what she dubs as an E.A.S.Y. workshop on the topic, including how freshmen can avoid weight gain.
Sheehan-Smith says the E.A.S.Y. acronym stands for Eat three meals each day; Ask if there are healthier options when dining on and off campus; Snack defensively; and Yes to being active!
According to Sheehan-Smith the importance of three meals each day can't be underestimated, even if it sounds a bit, well, old-fashioned. And it's important, she says for students to establish regular eating habits and avoid haphazard eating. "I always tell people that they need to have a plan for success, which means planning in advance when and what they're going to eat," she suggests. "Don't leave it to chance because the choices may be full of calories, fat and sugar but little nutrients."
Sheehan-Smith says among the questions students should pose to themselves when developing an eating plan are: 1) What is my class/work schedule? 2) Based on my class/work schedule, when can I plan my meals? 3) Where am I going to eat? and 4) What am I going to eat?
The second E.A.S.Y. step involves seeking healthier options when dining for the purpose of limiting foods higher in calories, fat or sugar.
"I tell my clients that the key to choosing healthy meals and snacks is to try and include a serving from three of the five basic food groups-whole grain breads and cereals, fruit, vegetables, meat and dairy," explains the nutrition counselor. "This eating plan gives you a variety foods throughout the day and a nice balance of food groups, which will provide a diet more dense in nutrients."
Thirdly, she notes, it's crucial to snack defensively for the purposes of contributing to overall nutritious eating while maintaining energy throughout a busy day.
"Avoid vending machines; bring snack bags of raw veggies and cut up fruit; stick low-fat/low-sugar granola bars or cookies in backpack; munch on wholegrain crackers with some peanut butter," she offers. "(And) if you can manage a small soft-sided cooler pack, then yogurt and cottage cheese can be good snacks "¦ but remember to watch the portion sizes."
Last but not least, Sheehan-Smith says, it's important to remain active-including walking, not riding buses-to class to help manage stress and maintain one's fitness level.
"Take a P.E. class each semester or workout at the campus recreation center," she suggests. "Or try playing intramural sports, (which) "¦ is a great way to meet new friends, too."
All in all, agree both Colson and Sheehan-Smith, a student's health is more important than ever during a learner's time at college, and like homework, it demands time and attention.
"When students don't make proper lifestyle choices, it doesn't just cause weight gain and stress, it also will impact performance in school," Colson warns. "And when you add the fact that (many freshmen and other students are) not getting rest they need, combined with a diet that's not sufficient in nutrients and probably some partying in there, you are going to have poor academic performance."
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