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From 15 to 5 - Healthy Tactics to Maintain Weight

Each year, as the long, hazy days of summer give way to the crisp, cool nights of fall, a new class of freshmen arrives at the College. On college campuses nationwide, countless other freshmen embark on similar journeys. This marks the beginning of what is typically a period of great personal, social and intellectual growth for students.

However, in addition to gaining new insights, knowledge and friends, the average freshman will return home with some physical growth as well--a few added pounds.

Many people refer to this weight gain as the “Freshman Fifteen,” a phrase based on the belief that freshmen gain an average of 15 pounds during their first year. Recent research, however, indicates that these numbers may be somewhat lower.

In a story published in 2006 by the Associated Press, two recent studies found that students gained an average of five to seven pounds during their freshman year, and an additional two to three as sophomores. The studies, which followed a total of 1,289 students, also found that male students tend to gain more than females.

Joanne Gordon, DTR, Princeton Fitness and Wellness Center, said one of the main factors for this weight gain is the unlimited access that many students have to dining halls. Gordon also attributes weight gain to stress associated with moving away from home and the pressures of coursework.

Students also undergo drastic lifestyle changes in their transition from high school to college which can contribute to increases in weight. Helene Dubin, a registered dietitian at the Robert Wood Johnson Center for Health and Wellness in Hamilton N.J., noted that many students keep later hours in college than they did in high school. This often leads to late-night snacking. Dubin also said that college students are generally less active than they were in high school where physical education classes were mandatory.

Both nutritionists also attribute weight gain to the newfound freedom that freshmen have to choose when and what they eat. For many students, it is the first time they are making these decisions without parental guidance.

Recent visits to two eating establishments at the College, Eickhoff Dining Hall and the café in the student center, revealed some of these choices. There were healthy options, such as garden salads, low-fat yogurt and grilled chicken sandwiches, but also foods that are high in calories and fat.

These dining establishments display nutritional information for the foods they serve, enabling students to make informed decisions. A quick glance at this information shows that an "all-American" lunch consisting of a cheeseburger, French fries and a slice of apple pie, contains 1,360 calories, 75 grams of fat, and 26 grams of saturated fat.

Although hardly anyone would be surprised to learn that burgers and fries aren’t healthy foods, the nutritional facts also provide information about commonly overlooked items, such as salad dressings. For example, by reading the nutritional information, students can choose between a ranch dressing that contains 16 grams of fat per serving and a fat-free Italian dressing that has zero grams of fat and 10 calories per serving.

Dubin commented that condiments, often high in sugar and sodium, should be used sparingly.

In addition to nutritional information, signs are posted in Eickhoff Dining Hall suggesting healthy, balanced meal options. At the deli stand, a sign suggests that students try whole-grain breads, low-fat cheese and mayonnaise and lean, high-protein meats such as chicken and turkey. Other signs suggest balanced hot meals, such as a combination of chicken and vegetables.

Outside of the cafeteria, students should have healthy snacks like granola bars, fruit, nuts and cereal, Gordon suggests. These foods provide healthier options than those found in typical vending machines.

“The more real foods, the better,” she said. Gordon also stressed the importance of having breakfast, even if it is a granola bar on the way to class. Eating breakfast starts metabolism and tends to prevent overeating later in the day.

Although a nutritious diet is important, it is only one component of a healthy lifestyle. Dubin said it is also important for students to establish a regular schedule of activity. She said being active and feeling fit often lead to healthier eating decisions. She encourages students to walk rather than drive, to stay hydrated and to use the campus gym. Finding a friend to exercise with can also help students maintain a healthy routine.

Dubin also reminds people to eat only when they feel hungry and to stop as soon as they feel satisfied. She said that people often eat because they are bored, emotional or because they mistake their thirst for hunger. These abuses can lead to the consumption of excess calories.

According to the 2005 version of the “Dietary Guidelines for Americans,” a document published every five years by the U.S. Department of Health and Human Services in conjunction with the U.S. Department of Agriculture, an individual’s daily caloric need depends on factors such as gender, age and degree of physical activity.

Females aged 19-30 require about 2,000 calories per day if they lead a sedentary lifestyle and 2,400 per day if they are classified as active. People are considered active if their daily physical activity is comparable to walking over three miles at a rate of three to four miles per hour.

Sedentary males aged 19-30 require about 2,400 calories per day, while those who are considered active may need as many as 3,000.

Those who are classified as moderately active, that is, whose daily physical activity is comparable to walking between 1.5 and three miles at a rate of three to four miles per hour, require slightly less calories than “active” people (2,000-2,2000 for females and 2,600-2,800 for males).

The “Dietary Guidelines” also suggest limiting intake of saturated fats, cholesterol, sugars, sodium and alcoholic beverages.

In addition to these dietary specifications, it recommends that children and adolescents exercise at a moderate level for 60 minutes, and adults for 30 minutes, on most days of the week. It touts the benefits of regular exercise, which range from health and weight management to reducing depression and anxiety.

Adhering to dietary and exercise guidelines should help students maintain healthy lifestyles. However, even if they manage to keep the pounds off during college, they’re not necessarily out of trouble.

According to Dubin, many people experience another wave of weight gain upon entering the workforce after graduation. This is caused by the sedentary nature of deskwork, as well as the adjustments workers must make as they experience another change in routine. In their new, often hectic lifestyles, meals are not a priority. This fosters a “grab and go” approach that values convenience over nutritional value.

Nutrition is a lifelong concern, but, according to Dubin, the college years are a good time to start forming healthy eating habits. Some things are good to learn in college even if they don't show up on a transcript.