Overdosing on alcohol
Nutrition
Choose good health by choosing healthy food
Freshman 15: A big fat lie?
Keep a healthy perspective
While it’s true that most students gain weight their freshman
year, the “Freshman 15” is a myth.1 Most students won’t gain
anywhere near 15 lbs. their first year. Instead, weight gain
during the first semester of college averages 3.5-7.8 lbs.,2
gradually adding up to 3-10 lbs., on average, over the first two
years.1 But even a small weight gain can move your Body Mass
Index (BMI) into the overweight range, and overweight college
students are at risk of becoming obese adults.2 People who
are overweight or obese tend to have more physical health
and psychosocial problems than people whose weight falls
within the healthy range.2
Some weight gain is normal as you finish puberty, and when
you finish depends on when you started. If you were a “late
bloomer” you might continue growing taller into your late
teens or, if you’re a guy, even your early 20s.1 Don’t get upset
over a few pounds, and don’t “diet.” Dieting was listed as a
contributor to freshman weight gain in a meta-analysis of 24
studies on the subject! One study found that students were
eating just 175 extra calories each day.1 Cutting out one can of
soda and a handful of chips each day, along with being just a
bit more active, can help you shed excess weight.1 It also lays
the foundation for a healthy lifestyle that’s easy to maintain.
What’s the skinny on college weight gain?
Why do students tend to gain weight early in their collegiate
careers? For one thing, college is a time of heightened stress.
The workload is heavier and the stakes are higher than in high
school, so you might snack more often as a stress response.1
Those late night study sessions don’t help, either — the less
people sleep, the more likely they are to be overweight or
obese.3 Hormones released during sleep control your appetite,
so when you don’t get enough sleep you crave carbohydrates
and high calorie foods, and feel hungrier than usual.3
You’re also on your own at mealtimes, possibly for the first
time in your life. Depending on where you live, you might
not have the option to store or prepare lean meat or fresh
produce. If your cafeteria’s menu is less than appealing, you
might be tempted to order pizza, hit the vending machines, or
make a fast food run.1
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Best bet snacks for college students5
 Low-fat cheese or yogurt. You’re still building bone density,
so the calcium in dairy foods is vital to your lifelong health.
The protein in low-fat dairy products provides energy, and
helps you feel full.
 Fruits and vegetables. Fresh produce is best, because it has
a low calorie density – you can eat a lot without consuming
a lot of calories. Dried fruit is healthy and easy to store, but
it’s calorie-dense. Fruits and vegetables are a good source of
fiber, which helps you feel fuller longer.
 Whole grains. Crackers and pretzels made with whole grains
are digested slowly and provide long-lasting energy.
Certain factual or statistical information was derived from the following sources:
1 The Nemours Foundation, Beating the Freshman 15 (July, 2010): kidshealth.org
2 Gow, Rachel W., Ph.D., Sara E. Trace, M.S., Suzanne Mazzeo, Ph.D. Preventing Weight Gain in First Year College Students: An Online
Intervention to Prevent the “Freshman Fifteen.” Eating Behaviors. (January 2010): nlcbi.nlm.nih.gov
3 The National Heart Lung and Blood Institute, What Causes Overweight and Obesity? (accessed June 15, 2011): nhlbi.nih.gov
4 Vella-Zarb, RA, Elgar, FJ. The ‘freshman 5’: a meta-analysis of weight gain in the freshman year of college. Journal of American College
Health. (September-October 2009): ncbi.nlm.nih.gov
5 Cloe, Adam, Ph.D. Healthy Snacks for College Kids (February 14, 2011): livestrong.com