As if heading to college isn’t
already overwhelming, hearing
rumors like the freshman 15 are
enough to put some of us over
the edge. Well, fear no more, the
freshman 15 is just a myth!
According to a 2011 study published
in Social Science Quarterly,
freshman students gain 2.5 to 3.5
pounds on average during their
first year in college. The Freshman
2.5 isn’t quite as ominous as the
Freshman 15.
This is a new beginning, a time to
make your own decisions. Why
not start with a few tips of how to
keep healthy as you begin this next
chapter of your life!
Mindful offerings meet stringent nutritional
criteria based on the Dietary Guidelines for
Americans. Each meal part is limited in calories,
has fewer than 30% of calories as fat, fewer than
10% of calories as saturated fat, and is restricted
in sodium, and cholesterol. Chefs in our test
kitchen develop recipes to meet these criteria
in delicious fashion! Look for the Mindful icon to
indulge in the healthy and delicious items offered
at each meal.
Sodexo has partnered with MyFitnessPal, a
diet and fitness community that enables users
to track their nutritional intake, as well as their
exercise, to help them achieve their weight loss
and fitness goals. For more information on this
program go to myfitnesspal.com.
If you are afflicted with one of the eight most
common food allergies (Milk, Eggs, Wheat, Soy,
Shellfish, Peanuts, Tree Nuts and Gluten), then
meals offered as part of the Simple Servings
station at Cobeen may be perfect for your needs.
You can get a great meal during lunch and
dinner, freshly prepared and ready for you with
the knowledge that it is free from these allergens.
Gina Villani
Dietitian
Sodexo Campus Services
Marquette University
T: 414-288-6365
E: Gina.Villani@mu.edu
marquette.sodexomyway.com
BEATING
the
Freshman
15
SLEEP
Although you may not
be able to contain your
excitement for college, you
have to remember to let
your body rest. Adequate sleep allows
your body to stay stress free, which helps
to keep your metabolism running at a
steady pace.
EAT
BREAKFAST
Having a balanced
breakfast in the morning
revs up your metabolism
and fuels your brain and muscles.
Research shows that students who eat
breakfast have a better attention span,
improved concentration, and perform
better on exams.
BE ACTIVE
Between all of the studying
and homework, make sure
you find time to get up
and move! College can be
stressful and exercise is one of the best
stress relievers. As little as 15 minutes of
exercise can help! Take a walk, hit the
gym, or jog around campus.
DINING 101
There are so many different
options to choose from,
but not all of them are
healthy. Get to know your
options on campus. For
healthier alternatives, look for words like:
marquette.sodexomyway.com
baked, boiled, grilled, roasted, and steamed.
Follow the MyPlate guide when choosing
you next meal. Also look for the Simple
Servings station at Cobeen Hall. While
Simple Servings was designed for people
with food allergies, it also offers healthier
options. Mindful is Sodexo’s health and
wellness platform and offers selections that
are lower in fat, Trans fat and sodium. You
can find Mindful items by looking for the
icon.
Both are great ways to increase
your nutrition on campus.
SNACK SMART
With classes, studying, sports,
and homework you always
have to make sure that your
body and brain are fueled
and ready to work. Eating
breakfast, lunch, and dinner are important,
but so is eating between meals. Eating
small snacks throughout the day helps
to keep your metabolism consistent. A
combination of carbohydrates and protein
are the best snacks.
try these! :
• Apples/celery with peanut butter
• Whole grain cereal with milk
• Fruit and yogurt
• Hard-boiled eggs
DON’T DRINK
YOUR CALORIES
Sometimes we only
concentrate on actual foods
that go into our bodies, but
what about what we drink? Limiting sugary
drinks and alcohol will help to maintain
weight and overall health. Substituting water,
milk, and tea are great options to improve
your daily diet.
TALK TO AN
EXPERT
Did you know that
Marquette Dining has
a dietitian right on
campus? She can help guide you
toward healthy food choices. Our
dietitian is also an expert concerning
food allergies and other food related
issues. If questions arise about dietary
needs, contact Gina Villani, your
campus dietitian.
TRACK IT
If you are looking to
improve or change
your eating habits, the
best way is to track
what you are eating.
Studies shown that the use of phone
applications like MyFitnessPal can
significantly help to maintain a healthy
lifestyle and improve eating habits.
Look for nutrition and ingredient
information on cards posted at the
serving stations in dining locations,
as well as on the Marquette Dining
Services website. Sodexo offers a
nutrient tracking system linked to
the dining services site. For these
great tools and more, check out the
Marquette Dining Services website at:
https://marquette.sodexomyway.com/
health/index.html
Check out your
campus dining
website for more
information