Fight the 'Freshman 15'

SUNDAY, Sept. 7, 2003 (HealthDayNews) -- College tuition costs keep increasing, but your weight during your freshman year doesn't have to do the same.

Pizza, ice cream, beer parties and buffet-style dining all contribute to the fabled "Freshman 15," a phrase coined for the typical poundage college students pack on during their first year away from home.

"It is about 500 extra calories a day that would cause [an] approximately one-pound weight gain in a week's time," says Dawn Jackson, a spokeswoman for the American Dietetic Association. "Five hundred calories can sneak into a person's day very easily -- a few pieces of candy here and there, a handful of chips, a couple of spoonfuls of potato salad."

Here's how to keep the weight off:

• If your college or university has a healthy eating program, sign up.
• Eat three meals a day.
• Don't grab your meals out of the vending machine.
• Don't succumb to seconds or thirds.
• Eat slowly. It takes 20 minutes for your brain to get the message that you're full.
• Avoid mindless eating while studying. "Calories can sneak in when people aren't paying much attention," Jackson says.
• Watch late-night eating. "It's OK to eat at night, as long as you are still trying to choose healthy foods and monitor portion size," Jackson says.
• Beware of liquid calories -- caffeinated sodas, alcohol, juices and smoothies.
• Choose low-fat over high-fat.
• Remember fat-free does not mean calorie-free.
• Drink water throughout the day, especially before meals.
• Stay active. Exercise is one of the best ways to control your weight.

More information

To read all about healthy eating, visit the National Cancer Society's 5-A-Day.