For college students, the campus dining hall offers a tantalizing feast: ice-cream
sundaes every night, thirty varieties of cereal and a limitless supply of french fries."It's like a smorgasborg on a
cruise ship," All-you-can-eat dining halls, along with changes in exercise habits, have been blamed for the "freshman
15," in which first-year students gain weight.
But recent research suggests that the average student gains
only five pounds in the first year of college. And a 2008 study published in the journal Health Psychology found
that the male students who gain weight generally do so because of an increase in muscle mass. "The 'freshman 15'
isn't actually a freshman 15,"
Meanwhile,
many young adults, especially women, pressure themselves to lose unhealthy amounts of weight before college begins. That's
unfortunate, she said, because the months before college should be a time for establishing healthy eating and exercising
patterns. "You want to go into college as healthy and robust as you possibly can,"
Once they get to
college, young people are confronted with a new group of peers to whom they can compare themselves. For students who are
already concerned about their weight, that can trigger or worsen an eating disorder, Bulik said.
In response
to that phenomenon, members of the Tri Delta sorority founded an annual "fat-talk free" week, which takes place
each October. The program raises awareness of the negative effects of "fat talk," which includes comments such
as "You look great. Have you lost weight?" and "She's too fat to wear that swimsuit."
"That's
the kind of thing that anyone can get involved in or start," In the meantime, it's important for every student
to remember the healthy eating habits they learned growing up, That means plenty of fresh vegetables and fruits, whole grain
breads, lean meats, and foods that contain calcium, such as dairy products and green, leafy vegetables, she said.
Exercise, too, is critical. "Even just a daily brisk walk with a friend can be a wonderful study break and
really helps you re-energize," Perrin said. "It's important for everyone to stay active, particularly through stressful
times."
OTHER TIPS FOR HEALTHY EATING AT COLLEGE
As much as possible, maintain
a regular meal schedule. "Your body really loves predictability and regularity," And avoid midnight pizza: "Those
extra meals really add up," she said.If you find yourself piling your dining-hall tray with food every meal, try making
"a plate-less reconnaissance mission." Before you get a tray, look around at the food available. Then make a decision
about what you'll eat and stick to it. At the same time, "remember that who you are is so much more than your
body,". "Don't think that your success in college either academically or socially is just related to your weight
and shape."
