Buzz
Have you come across the term 'Freshman 15' (or sometimes 20 or 30)? It describes the trend where first-year college students often gain an average of 15 pounds by their sophomore year. While several factors contribute to this, unhealthy eating habits are a major culprit. But don’t stress—we’ve got you covered with practical solutions.
Most college campuses offer students access to fitness centers, well-stocked dining halls, nutrition workshops, and on-campus health services—if they know where to find them. However, I understand: with newfound freedom from parental supervision and the excitement of creating unforgettable memories (and maybe living out those classic college movie moments), prioritizing healthy eating often falls to the bottom of your to-do list, somewhere beneath mastering origami with 386 paper cranes before finals.
Is Gaining 15 Pounds Inevitable?
Not necessarily.
Numerous studies have tried to determine whether the Freshman 15 is a real phenomenon, but that’s just splitting hairs. Let’s be clear: putting on a significant amount of weight during your first year (and beyond) in college is a very real risk.
A study by the Department of Nutrition and Food Sciences at Utah State University revealed that one in four participants gained an average of 10 pounds during their first semester of college—and that’s just half a year!
Not every student will gain a substantial amount of weight, if any. Research from Ohio State involving 7,418 college students showed that the average weight gain ranged between 2.5 and pounds in the first year. It ultimately hinges on how you adapt to the new dietary and lifestyle options available.
Essentially, the shift from high school to college is the perfect opportunity to educate yourself about nutrition and weight control, while adopting habits that will benefit you long after graduation.
It’s All About Energy Balance, My Friend
Your parents likely instilled in you a basic understanding of what’s considered 'healthy' and how to eat 'in moderation.' However, I’d argue that simply recognizing healthier foods isn’t nearly as important as grasping the broader idea of energy balance (calories consumed versus calories burned) and its connection to weight management.
Over time, it’s the overall energy balance that primarily dictates changes in your body. In simpler terms: Consuming more calories than you expend (through exercise, daily activities, and bodily functions) leads to weight gain. On the flip side, eating fewer calories than you burn results in weight loss.
While the energy balance equation is rooted in basic thermodynamics, its application to the human body isn’t as straightforward or predictable as it seems. Factors like digestion and the kinds of nutrients (fat, carbs, fiber, alcohol, and protein) you consume mean the calorie count on a food label isn’t precisely what your body absorbs or burns. In fact, the actual value is slightly lower, but that doesn’t justify overindulging in excessive amounts of food.
I’ve noticed many self-proclaimed health experts online trying to undermine the importance of energy balance by glorifying certain foods and vilifying others. Yet, it’s still entirely possible to gain weight from overeating even so-called 'healthy' foods. The reason you don’t hear about people getting fat from eating too much broccoli is, first, because it’s broccoli, and second, because you’d likely give up chewing long before consuming enough to make a caloric difference.
To make this practical, start by estimating the number of calories your body requires daily, known as your total daily energy expenditure (TDEE). From there, you can decide whether to gain weight by eating more calories, lose weight by eating fewer calories, or maintain your weight by staying within that range.
The catch: The calculations here aren’t set in stone. Factors like your metabolic rate, daily activity, exercise routine, hydration levels, and environment can all influence how your body responds.
In short, your body isn’t a math equation with precise inputs and outputs. (Thankfully, because I’m terrible at math.)
Your Ultimate Guide to Navigating Dining Hall Food
Dining halls often feel like a gateway to endless pizza, burgers, fried chicken, and cookies. With many college meal plans offering an all-you-can-eat setup, you can resist temptation by keeping these tips in mind, oh valiant health warrior:
Stick to two or three proper meals daily: Use the dining hall for full meals rather than quick snacks. Take your time to enjoy a balanced plate.
Head straight to the salad bar: Transform any meal into a salad by piling on fibrous veggies. They’re low in calories (unless drenched in fat) and packed with nutrients and fiber.
Prioritize protein: Look for options like chicken, burger patties, eggs, beans, tofu, or peanut butter. If only fried chicken is available, remove the skin to keep it protein-rich. Perfection isn’t the goal—balance is.
Opt for a large plate: While some studies suggest larger plates lead to overeating, in a buffet setting, filling one big plate with veggies, protein, and carbs can help you feel satisfied without overindulging.
Request modifications: Don’t hesitate to ask for adjustments, like a burger without the bun. Most staff are happy to accommodate reasonable requests.
Stay hydrated: Drink plenty of water with meals to help feel full. Sometimes thirst masquerades as hunger.
Avoid liquid calories: Skip sugary drinks like soda and juice. If you’re in a rush, a smoothie, milk, or soup can work, but keep them as occasional choices.
Eat when slightly hungry and stop when full: It sounds simple, but in a food-filled environment, it’s easy to ignore satiety cues. Avoid waiting until you’re ravenous to eat.
Treat yourself occasionally: Balance healthy eating with moderate indulgences. Find the smallest portion of your favorite treat that satisfies you.
Remember, food isn’t going anywhere: Even if that meatloaf feels like it’s calling your name, there’s always more food at the next meal.
In short, don’t eat recklessly. Just because your parents aren’t around to monitor your meals doesn’t mean you should ruin your long-term health by consuming junk food constantly.
When You’re Away from the Dining Hall
You likely spend only an hour or two at most in the dining hall. Therefore, the food choices you make outside those walls are equally important for maintaining a healthy diet. Here are some strategies to consider:
Experiment with intermittent fasting: This approach, which involves eating only during a specific time window, can be highly effective for some people. For instance, if you’re not a breakfast person and have back-to-back morning classes, you can delay your first meal until noon or later. Intermittent fasting has also been linked to numerous health benefits, provided it fits your lifestyle.
Expand your knowledge: Consider taking a course on basic nutrition. Unlike abstract math problems, understanding nutrition is directly applicable to every part of your life.
Master dorm-room cooking: Preparing meals in your dorm allows you to customize your diet. While most dorms lack advanced kitchen equipment, you can still whip up delicious and healthy meals with minimal tools. (More tips on this later.)
Most campus dining menus operate on a six- or eight-week cycle, resetting after that period. By the end of the cycle, you’ll likely dread the thought of eating another dining hall meal. Yes, it’s a first-world problem, but it’s a real one nonetheless.
Eating Healthy in Your Dorm Room
While many students flock to fast food spots near campus, you can easily prepare satisfying meals right in your dorm. Most dining halls allow you to take small items like fruit or sandwiches with you. It’s also smart to stock up on non-perishable essentials for quick meals.
Here are some dorm-friendly foods to keep on hand:
Nuts and nut butters
Dried fruit
Oatmeal, rice, beans, tortillas, and bread
Canned vegetables
Canned tuna or sardines
Canned chicken
Hot sauce, condiments, and spices (to add flavor to your meals)
Space is obviously limited in a dorm room, but if you have the room and budget, a few basic kitchen tools can make meal prep much easier.
Can opener: Yes, it’s for opening cans—simple but essential.
Mini-fridge: While not a necessity, it’s incredibly useful for storing perishable items like eggs, milk, and more, expanding your food options.
Microwave: The microwave is surprisingly versatile, capable of cooking everything from mug cakes and oats to rice, eggs, and even salmon (just check with your roommate first).
Plastic food containers: These are perfect for storing and transporting meals around campus, making them a dorm-room must-have.
Rice cooker: Beyond rice, this appliance can handle a variety of dishes. Check out some creative recipes here and here.
Magic Bullet blender: Compact and efficient, this blender is ideal for making smoothies, sauces, and guacamole. Explore smoothie recipes and protein shake ideas.
George Foreman Grill: A bit luxurious for dorm life, but owning one will make you the star of your floor. Imagine grilling steaks right in your room!
You don’t need every item on this list, but a microwave, rice cooker, and can opener are absolute game-changers for dorm cooking.
College life comes with its share of thrilling and stressful moments. With these tips, eating healthily doesn’t have to add to the stress.
Image by University of the Fraser Valley.
