FORGET THE FIFTEEN

A freshman doesn’t forget that first visit to the dining hall. That walk down the stairs, the friendly greeting from a student worker, and then, there it is: a cornucopia of cuisine.

New students tend to look past the balanced meals and go for what looks good. A couple of weeks later they're wondering where those extra pounds came from. Ever heard of the Freshman 15? It's the idea that first year students gain weight from eating more because there's more to choose from. In reality, is there really a problem with this and, if so, what can undergrads do to fix it?

After confirming that the “Freshman 15” does exist, nutrition professor Julia Lapp at Ithaca College said, "Depending on their knowledge and how they're raised, students go a little crazy."

Next time you step into the dining hall remember these tips:

1. Just say no…to trays

Think about this for a second. If you take a tray, you're more likely to want more food. You'll go to the dessert table after getting your main meal just to fill it up. Not sure if you're still hungry? Wait a few minutes before going to get more grub. Remember, it takes your body 15-20 minutes to digest. "Research shows students take more [food] to fill the tray which results in overconsumption and waste," Lapp said. Colleges have started taking trays out of dining halls to reduce this problem.

2. Eat more, weigh less

As a kid you probably heard at least one adult tell you, "Make sure you eat breakfast. It's the most important meal of the day." Well, that person was wrong…kind of. All meals are important, but breakfast does start your metabolism for the day. Instead of eating three big meals a day, eat four to six small ones. It's healthier not to be overly hungry when you eat. No matter which meal it is, make sure there is a balance of fats, proteins, and carbohydrates. Also, be sure at least half your plate is full of fruits and vegetables. Don't skip meals – you're likely to snack more if you do!

3. Follow Salt and Pepper's advice

It’s hard for anyone to say that they've never sat in front of the television, computer, or even read a book without realizing they finished a whole bag of chips or carton of ice cream. As a college student you're bound to snack between classes and with friends. When you do snack, don't participate in any other activity because you won’t realize how much you're eating. Also, try foods you can take with you, like fruit with crackers and cheese, hummus and crackers, or even a PB&J sandwich. The best advice came from Blue's Clues, when Mr. Salt and Mrs. Pepper taught, "Healthy snacks, healthy snacks, we love your healthy snacks. Carrots, bananas, and celery too, we love to eat healthy snacks, don't you?"

4. It's time to GSS. Yeaahhh buddy!

It's time to talk about the gym, stress, and sleep (GSS). It’s not all the food’s fault! Other factors contribute to gaining weight, including physical activity, stress, and sleep. According to the Dietary Guidelines of America, "for substantial health benefits, adults should do at least 150 minutes a week of moderate activity." Walking around campus, going on a hike, starting a friendly game of tag, or just going with a friend to the gym are all easy ways to accomplish some fun exercise.

Stress is another factor that can affect the first year experience. When you're stuck on a problem or homework assignment, put it down and go for a walk. It's easy to see something in a new way after accomplishing another task. While all-nighters may seem necessary, they're not. Not getting enough sleep carries serious health risks and makes you want to eat more. Ask for help if you need a workout buddy or study partner. You can even ask your roommate to wake you up from a quick nap.

Okay, so now that you've read all the nitty-griity details about how to stay healthy and avoid the Freshman 15, here are the top ten tips to take away:

1. Balance proteins, fats, and carbohydrates.
2. Eat four to six small meals a day.
3. Stay away from the trays to avoid over-eating.
4. Snack on something healthy.
5. Fill half your plate with fruits and vegetables.
6. Eat slow to feel full faster.
7. Stay active a couple times a week.
8. Make time to relax.
9. Ask for help if you need it.
10. Power nap.