University of Kentucky College of Agriculture
 
 
 
Join us Online!

Contact Us via e-MailContact us

Find Us on Facebook Facebook

Follow UKHES on Twitter
Twitter

School of Human
Environmental Sciences

102 Erikson Hall,
University of Kentucky
Lexington, KY
40506-0050
tel: (859) 257-3887

HomeSchoolNews › Avoid the “Freshman 15”

News

Avoid the “Freshman 15”

ExerciseEvery student has heard of the dreaded "Freshman 15." The first year on campus, with unfamiliar surroundings and schedules, can be a stressful time for new students, leading to emotional eating and weight gain. There are ways to avoid overindulging; keep these tips in mind to help you avoid those unwanted extra pounds.

        • Portion size is important! Use less salad dressing and split desserts instead of eating a whole portion.
          • 1 serving pasta = ½ cup cooked pasta
          • 1 serving bagel = ½ Lender's size bagel
          • 1 serving milk = 1 cup (use skim milk)
          • 1 serving steak = 3 oz (size of palm of hand)
        • Try to pick lean proteins, such as baked chicken, fish, or beans, and eat plenty of fruits and vegetables.
  • Instead of pizza, chips, candy, and ice cream, keep snacks like pretzels, bananas, whole-grain cereal, low-fat yogurt, raisins, hummus, cherry tomatoes, and baby carrots on hand.
  • Eat a variety of food. Avoid eating cereal every morning for breakfast or a turkey sandwich every day for lunch. You might lose out on important nutrients otherwise.
  • Make exercise, physical activity, and quality sleep a part of your daily routine. Engage in regular movement on a daily basis, like walking to class and using the stairs instead of the elevator. Also try to exercise at a moderate-intensity at least 5 days a week for 30-60 minutes.
  • Remember that alcohol has more calories, ounce per ounce, than carbohydrates or protein. Eating small amounts of healthy snacks with the beverage of your choice can help you control calories and feel better the next day.
  • Monitor your weight. Research shows those who weigh themselves regularly do not gain as much weight as those who do not monitor their weight.

For more information on being healthy on a college campus and making good food choices visit http://www.mypyramid.gov/, http://www.eatright.org/ or http://www.collegeeatingguide.com/

 

 
University of Kentucky, College of Agriculture, An Equal Opportunity University
Copyright © 2011, Questions/Comments - Last Updated: March 13 2013 14:51:04