Upon leaving high school, most people go into their first year of college with some kind of worry. Whether it be hard classes, making new friends or going Greek, one concern in particular tends to remain universal: The so-called “Freshmen 15.” It seems there is a wide spectrum of behaviors exhibited by freshmen — they might either become dedicated gym junkies try hard to swear off sweets in the cafeteria. But, in all reality, how much of this is really true? Fortunately, I had the lovely Brooke Pearson, R.D., to help explain what information is true and what really is nothing more than a myth. Below is Brooke’s breakdown of different concerns you might have regarding weight gain, as well as some tips (and potential habits) that remain essential for a fun and healthy college career. Enjoy, my friends!
* Also, a big THANK YOU to Sarah Diaz for providing pictures from the Freshmen 15 Myths Event!
The Freshman 15: Fact or Fiction?
This marks the first of my monthly ‘guest’ blog entries for Brooke B’s HRC blog. It is my hope that I can provide some fun, interesting and relevant nutrition information this year that will keep you coming back to read more!
As I thought about this month’s entry, I reflect upon the recent success of the Freshman 15 program held in Atherton on September 17th. While I cannot take credit for the amazing organizational and creative skills of the PAWS leaders, Elizabeth Davis and Rachel Brown, I can share the messages I had for the class of 2017.
If you’re wondering how much truth there is to the idea of gaining 15 pounds your first year at college, don’t worry – according to the National Institutes of Health, the average weight gain is actually only about 2.7 pounds. In fact, only 15% of Freshman lose weight and only 5% of Freshman gain more than 15 pounds. What’s more likely, is that a student who gains two to three pounds the first year may continue to gain two to three pounds if he or she doesn’t adjust their eating and exercise habits accordingly. Over four years, this could equal close to 15 pounds – just not all in one year! Some of the reasons you might see the weight creep on are:
- Lack of sleep
- Increased stress
- Sitting more
- Exercising less
- Increase in social events
- Accessibility of food and alcohol
When you don’t get enough sleep, stress and appetite hormones are thrown out of balance and can make you more likely to overeat and gain weight. Many students I talk with find that with a more flexible routine and the ability to manage their own schedule, it’s easy to spend more time sitting and less time doing physical activity. No longer are they going to school all day, heading to sport’s practice, doing homework, eating dinner (that mom cooked) and heading to bed, only to start the same routine again the next day. They are on their own to navigate an “all you can eat” dining plan and find their way to the HRC. All of this, in addition to an increase in social events featuring (often less healthy) food and alcohol, can easily contribute to a pound or two or three. So what’s one to do to stay healthy and fit? Consider these “Fresh” tips:
- Get enough sleep. Not only will you feel better the next day, but you will be less likely to overeat and more likely to follow your natural hunger cues.
- Eat breakfast. It is still the most important meal of the day! It restarts your metabolism and helps you stay more alert in those early classes. What’s more, a recent study from Harvard’s School of Public Health adds to the evidence that eating breakfast is important for good health. They found that men who regularly skipped breakfast had a 27% higher risk of heart attack or death from coronary heart disease than those who did eat a morning meal, pointing to the idea that breakfast not only helps weight management, but that it also supports heart health. Non-breakfast-eaters were generally hungrier later in the day and ate more food at night, perhaps leading to metabolic changes and heart disease. Other studies have pointed to a link between breakfast and obesity, high blood pressure, diabetes, and other health problems seen as precursors to heart problems. Don’t have time for breakfast…grab a carton of yogurt, a fruit and nut bar, cereal mix or a piece of fruit on your way out the door. Plan ahead by preparing something the night before to save time.
- Don’t skip meals. Skipping meals causes dips in blood sugar that may cause headaches and lack of concentration and energy. It also makes it easier to reach for quick, often unhealthy snacks and may also cause you to overeat at the next meal. If you don’t have time for a full meal, be sure to pack a substantial snack like 1/2 a PB&J, a cheese stick and crackers, fruit & nut bar, or container of cottage cheese or Greek yogurt to tide you over. Just be sure to include plenty of fruits and vegetables when you do have time to eat a meal!
- Plan healthy meals and snacks. Planning meals and snacks not only improves the quality of the food you eat, but it can also save you money by eating out less. According to a study by the NIH published in The Journal of Nutrition in February 2010, 97 % of American snack, and 24% of our overall calories come from snacks. So, think about when your meals and snacks fit into your schedule each day and plan whether or not you need to pack a lunch or snack or have time to grab something in the cafeteria or snack bar. Also, think of snacks as an extension of your meal. Ask yourself, what food groups do you need more of to meet your daily requirements? Have you had enough vegetables? If not, grab some carrots and hummus. Not, enough fruit? Grab an apple. Not enough dairy, a yogurt. You get the idea! Planning out meals and snacks will ensure you are energized and able to concentrate all day long.
- Keep a schedule. Often students find that they have too much unstructured time when they arrive at college, and being bored or lonely may lead to emotional eating. Keeping a regular meal schedule and planning time for exercise helps eliminate too much down time. Get involved in activities and groups on campus that you enjoy – it helps keep you busy and less likely to snack mindlessly. The HRC is a great place to start!
- Eat more fruits and vegetables. A survey done at Butler last year indicated that most students only get 1-2 servings/day. Aim for at least 2.5 cups of vegetables and 2 cups of fruit/day. This is about the equivalent of eating a large salad with vegetables on it and a cup of steamed broccoli, plus 1 large banana and apple.
- 7. Limit “empty” calories. Fatty foods: Limit foods that are high in fat like those found in some pre-packaged baked goods, cakes, cookies and chips. In particular, limit saturated fat (solid at room temp.) and avoid trans-fats (partially and hydrogenated oils). Alcohol: It has 7 kcal/g and falls between protein, carbohydrates and fat. When added to juice and regular soda, it increases calories even more. Moderate drinking is 1 drink for females and 2 drinks for males (12 oz. beer, 5 oz. glass of wine or 1.5 oz. hard liquor).* Have water between drinks and drink from a bottle or can, so you know how much you’ve consumed. Sugar: Too much sugar can add unnecessary calories. Curb your sweet tooth with fruits or a piece of dark chocolate or a small low-fat frozen yogurt. *For those over 21 years of age.
- 8. Moderate caffeine intake. Don’t overdo caffeine. 2-3 cups of coffee/day is just fine, but if you start feeling jittery or your heart is racing, you’ve had too much. Some people are more sensitive to caffeine than others, so listen to your body. Tea has about 1/4 that of coffee (~25mg/cup), and soda and other beverages have varying amounts (average for 12 oz. = 35-55mg). Coffee and tea contain antioxidants that have health benefits, so there is no need to ditch the regular coffee and tea if you enjoy it!
- 9. Exercise regularly. Regular exercise not only helps reduce stress by increasing feel good hormones, called endorphins, but it also keeps your metabolism going for up to several hours. Take advantage of all Butler has to offer through the HRC – exercise equipment, classes, a pool, basketball courts, intramural and club sports, high ropes course and more. Find a friend to exercise with and keep you motivated.
10. Practice stress management. Try yoga, stop and take 10 deep breaths, practice relaxation exercises, take a walk or a nap – all of these things allow you to take in more air and relax your body. Stress elevates levels of steroid hormones like cortisol that can, over the long term, cause inflammation and cell damage. This leads to chronic health problems like heart disease and cancer. There is such a thing as healthy stress, but when this stress becomes overwhelming and results in undesirable physical symptoms, it is unhealthy. If you are having trouble managing your stress, consider asking for help or participating in “stress less” activities offered before exam week. The counseling center is also a good starting point if you are feeling overwhelmed.
11. Be a smart consumer. Read food labels! Not only do they tell you about calories, sodium and the types of fat in foods, but they also alert you to possible allergens. Restaurants have lots of nutrition information on-line that you can check out before you go – many even make it possible to adjust the calories and fat, depending on your selections. Plan ahead, so you are aware of what you are eating! Also, pay attention to where your food comes from and how it is made. Shop at local markets and buy seasonal produce whenever possible – not only does it support local farmers and business, but it also ensures you are getting a variety of antioxidants and nutrients in your diet, and it helps create a more sustainable food environment for the future.
12. Eat mindfully. Sitting down, eating slowly and enjoying every bite are just a few ways to ensure you are eating mindfully. Mindful eating helps us tune in to our natural hunger cues, so that we know why we are eating and when we are full. This, in turn, helps us maintain a healthy weight. Another way to think of it is to savor every bite and enjoy every sensation that a piece of milk chocolate or a melting ice cream cone brings to you while you eat it. If you ask me, ice cream really does taste better outside on a hot day!
13. Be accountable. Whether you are trying to eat healthier, lose or gain weight or stress less, having someone to support you is one of the keys to success. Decide what your goals are, then be accountable to someone or something. This might be tracking your food and activity intake, checking in with a friend or coming to see me! Accountability helps keep you motivated and on track to reach your goals.
14. Don’t be afraid to ask for help. Butler has so many resources available to students! If you have food allergies/special dietary needs, Nathaniel Malone, the executive Chef, will take you on a cafeteria tour. I am available for more specific nutrition concerns related to diet and energy needs and specific health conditions. The counseling staff is available to provide support for emotional issues related to both food and nutrition, as well as many of the other stressors that college life may bring you.
15. Have fun! College is one of the most fun and exciting times in life, but amidst all of the papers and exams, it can be easy to forget that success is measured not just by how smart you are, but also by how well you respond to stress. Learning to find balance between work and life’s pleasures is most surely a success in it’s own right.
In closing, I hope these tips will not only benefit those of you beginning your years at Butler, but also those about to venture out beyond the security of Butler and into real life adventures.
As I begin another great year here at Butler, I wish you much health, happiness and success!
Brooke P.
Brooke Pearson, MPH, RDN, LD
Office: (317) 940-6108
Cell: (317) 650-8877
Nutrition Services:
