Freshman 15 Press Releases
SODEXHO USA OFFERS COLLEGE STUDENTS TOP 10 TIPS FOR FIGHTING THE DREADED “FRESHMAN 15”
Nation’s leading campus food service provider, Sodexho USA offers incoming students “recipe for success” on campus
ANY CAMPUS, USA, August 14, 2003 - You’re going away to college for the first time, and suddenly faced with unlimited food choices and large portions. And with the all-you-can-eat option that some campus food plans offer, not to mention those late-night snacks in the dorm, it’s no wonder that incoming freshmen often gain the dreaded “Freshman 15”—the seven to 25 pounds gained by students on average during their first year on campus.
“Students often find that being away from home for the first time and having to make healthy dining decisions can be tough,” said Rebecca Berman, a Sodexho nutritionist who specializes in the health and nutritional needs of college-aged men and women. “Instead of being limited to whatever mom or dad has cooked for dinner, they are tempted with many delicious options--some healthier than others. It’s important to know how to choose what will be the most nutritionally beneficial.”
Here are some tips from Berman and Sodexho for students who are seeking a recipe for success in maintaining a healthy lifestyle on campus:
1. Break the fast
Make time to eat breakfast and jump-start your day. Breakfast enhances concentration and memory retention. According to Berman, breakfast should combine a mix of complex carbohydrates with a small amount of protein. A good choice would be a whole-wheat bagel with peanut butter and an orange or dried cereal mixed with fruit yogurt.
2. Go bananas
Eat more servings of this and other nutrient-rich fruits and vegetables. Slice half a banana on your morning bowl of cereal, include a cup of vegetable soup with your sandwich at lunch and take an extra piece of fruit with you to your class to munch. Using fruit to keep the hunger pangs away makes it less likely you’ll be tempted by more fattening options.
3. Diversify
Avoid getting stuck in a food rut by putting variety in your diet. Eating the same old thing every day gets boring--and boring can lead to binges on high calorie foods later. Sample something new or exotic each day such as an unfamiliar ethnic cuisine, and be sure to include items from each food group at every meal.
4. Eat like your ancestors
“Try to avoid processed food, and concentrate on fresh, fiber-rich foods such as whole grains and legumes to control appetite and reduce the risk for gastrointestinal diseases. Eat a fiber-cereal several times a week, order sandwiches on 100 percent whole wheat bread, eat entrees with dried beans, and regularly substitute white rice and other refined grains with brown rice, barley or bulgur.
5. Drink up!
Most of us walk around chronically dehydrated and don’t even know it. Water is a critical substance that transports oxygen and vital nutrients to body cells. Although water is your best beverage of choice, any non-caffeinated and non-alcoholic beverage will do. To figure out how much you need to drink, divide the amount you weigh by two, and then translate that number into ounces. Example: A 130 pound woman needs about 65 ounces, or eight glasses of water each day.
6. Be cautious at the coffee bar
"Those delicious concoctions are chock full of calories, so avoid drinking your meal at the local coffee bar. A typical 16-ounce coffee drink at one national chain contains 400 calories and 25 grams of fat. A 20-ounce coconut blended coffee drink supplies 870 calories and 32 grams of fat. If you crave one of these creamy concoctions, order a small drink, or try a low fat hot or iced latte dusted with cinnamon and cocoa powder.
7. Ditch those diets
Avoid restrictive diets or the latest food fad plans—you may see short term results, but research shows that few work over the long term. Instead, eat moderate amounts of all the food groups, and avoid putting foods into “good” and “bad” categories-- think “wholesome” instead of “non-fat.” Here are a few strategies for avoiding unnecessary calories at meal times:
- Choose half-portions of high fat foods like fettuccini in cream sauce, and add a vegetable soup or mixed green salad for a high-energy meal.
- Select grilled or baked meats instead of batter-dipped or fried.
- Avoid prepared salads, bacon crumbles and regular dressings that tend to be high in calories.
- Sprinkle olive oil and vinegar on your greens for a dose of heart-healthy fat.
- Choose fruit sorbet, angel food cake or reduced-fat frozen yogurt or ice cream for dessert.
8. Be Prepared
Your body needs fuel every four to five hours whether your schedule permits it or not. You may need to carry a snack with you for times when you can’t get to the dining hall and hunger pains hit. Eat lighter during the day if you are going out for a substantial dinner or to a party with lots of goodies. Do not skip meals in anticipation of dining out as this could lead to excessive eating later.
9. Nosh wisely
If a busy schedule prohibits regular mealtimes, snacks can be an important component of your diet. But watch out--snacks can quickly add up into big calorie increases. When you need to snack, view your selections as “mini-meals” rather than just addendums to your diet, and make them as nutritious as possible. The following snacks are good foods to nosh on:
- Low-fat string cheese
- Individual servings of applesauce or fruit
- Baked tortilla chips and low-fat bean dip
- Dried fruit and nut mix
- Single serving of tuna fish packed in water with crackers
- Peanut butter with rice cakes
- Canned (or re-hydrated dry soup) with whole grain crackers
10. Get moving
Get regular amounts of physical activity by walking around campus, working out at the gym and taking the stairs instead of the elevator. Exercise can improve mood, is health enhancing and can keep you at your healthy, ideal weight.
“Staying fit and eating healthfully is not difficult,” says Berman. “All it takes is a little awareness and the right planning.” The above tips provided by Sodexho USA Registered Dietitian Rebecca Berman.
Sodexho USA (www.sodexhoUSA.com) is the leading provider of food and facilities management in the United States, with $5.5 billion in annual sales and 110,000 employees. Sodexho USA offers innovative outsourcing solutions in food service, housekeeping, grounds keeping, plant operations and maintenance, asset management, and laundry services to more than 6,000 corporations, health care, long term care and retirement centers, schools, college campuses, military and remote sites in North America. Headquartered in Gaithersburg, MD, Sodexho USA proudly serves as the official food service provider for the US Marines Corps.
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