New college students settling into choosing foods for themselves
BLACKSBURG, Va., Aug. 13, 2007 – For many college freshmen, the first day of college is the first time in their lives they choose when, where, and what they eat. Suddenly the high school routine of breakfast, lunch, occasional snacks, and home cooked meals change into daily visits to the burger or chicken sandwich emporiums and midnight pizza runs. The daily workout routine of track, basketball, softball, and cheerleading practice is replaced with daily walks to various dining halls and late-night meals while studying.
Elena Serrano, Virginia Cooperative Extension nutrition specialist, and Kathy Hosig, both faculty members in the Department of Human Nutrition, Foods, and Exercise at Virginia Tech, recommend that freshmen follow simple dietary guidelines and exercise regularly in their first months in college to gain healthy habits that will last throughout their college years.
The “freshman 15” is a commonly used nickname for weight gained during a first semester in college. Not all college freshmen gain weight, and some studies indicate that the average weight gain may be less than 15 pounds, but any unwanted extra weight is difficult to shed once it is added. The college environment makes gaining extra weight easy to do, and the weight gain may slip up on new students before they realize it. Not only do new freshmen have the opportunity to eat whatever they want without parental guidance, they also have the opportunity to try the “forbidden fruit” of beer and liquor, which can also contribute to unwanted pounds.
Serrano and Hosig have a few simple tips for college freshmen:
Monitor the food you eat. Portion sizes have become larger to accommodate bigger appetites, and campus dining is no exception. Make sure that you eat five-a-day of fruits and vegetables. They are full of vitamins and minerals, and if you eat plenty of fruits and vegetables, you will be more likely to stay away from foods that are high in fat and empty calories.
You can be more aware of the food you are eating by reading nutrition labels. Make sure that the foods you are selecting have plenty of nutrients such as vitamins A and C, calcium, iron, and dietary fiber. Eating these nutrients can improve your health and help reduce the risks of some diseases and conditions. Nutrients that should be limited are total fat (both saturated and trans fat), cholesterol, and sodium. These are the gateway nutrients to being overweight and obese. Easy tips on how to read nutrition labels can be found at http://www.cfsan.fda.gov/~dms/foodlab.html.
Eat breakfast. Breakfast is a great time to get the whole grains, fruit, and low-fat dairy foods that people who maintain a healthy weight tend to eat.
Stay active by getting at least 30 minutes of physical activity every day of the week. It will help you look better, feel better, and sleep better.
Contact: Elena Serrano
Virginia Cooperative Extension nutrition specialist
Human Nutrition, Foods & Exercise
(540) 231-3464
serrano@vt.edu
Contact: Kathy Hosig
Human Nutrition, Foods & Exercise
(540) 231-4900
khosig@vt.edu
Contact: Michael Sutphin
Writer
Communications and Marketing
College of Agriculture and Life Sciences
Virginia Tech
(540) 231-6975
msutphin@vt.edu
Writer: Susan Suddarth
Student Intern
Communications and Marketing
College of Agriculture and Life Sciences
Virginia Tech