Avoiding the Freshman 15 Developed by: Huntington Beach Union High School District Network for a Healthy California

What is the Freshman 15? Studies show that students on average gain 3 to 10 pounds during their first 2 years of college.* Most of this weight gain occurs during the first semester of freshman year.*

Why Does it Happen? Causes include: Eating unhealthy foods in the cafeteria Keeping unhealthy foods and snacks in the dorm room Lack of exercise Added stress Drinking too much alcohol

Unhealthy Foods You're on your own and free to eat what you want, when you want it! Watch out for portion distortion Lack of nutrients

Lack of Exercise College students spend most of their time sitting: –In lecture halls –At a computer desk –At the cafeteria –In the library Lack of exercise in combination with high- calorie food leads to greater weight gain.

No Longer an Athlete Are now no longer active and need to be extra careful! Calories are not being burned like they used to.

Added Stress & Eating Patterns Anxiety, homesickness, sadness, or stress can be part of adapting to being away at school Adapting to college can trigger overeating

Too Much Alcohol Alcohol adds many empty calories, and leads to getting "late night" food such as pizza

Should I Be Worried? Some weight gain is normal as an adolescent body grows and metabolism shifts. Rapid weight gain may become a problem. Weight gain that pushes you above the body's normal range carries health risks.

What if I Gain Weight? If you do gain weight, don't freak out! Make adjustments to your eating and exercise habits

Avoid Crash Diets Its tempting to go for the easy fix: –Skipping meals –Latest fad diet Doesnt work to keep weight off in the long run It's best to make small adjustments to your diet that you know you can stick with

Preventing Weight Gain The best way to beat weight gain is to prevent it altogether Aim for: –A balanced diet –Regular exercise –Enough sleep

Make Smart Choices Your waistline's not the only thing at stake. Your brain and body need the right nutrition to function properly. Poor nutrition can effect your: –Energy –Concentration –Memory

Nutrition 101 Nutrition requirements vary person to person. Go to for your daily recommended amounts of each food group. Obtain balance by including a variety of protein, dairy products, carbohydrates, vegetables, and fruits.

Healthy Choices When possible stick to: –Lean meats such as poultry and fish –Fruits and vegetables –Whole grain products like bread, pasta, rice and cereal –Low-fat or non-fat dairy products Limit your intake of: –Fried foods –Sugary beverages like soda –Sweets and desserts

Go For Variety Try not to eat the same foods all the time Focus on getting a variety of fruits, vegetables, meats, beans, starches, and healthy fats

Watch Your Portions One study found that people given larger portions tend to eat more food, no matter how hungry they are.* Start with a small portion and stop when you start feeling full.

Healthy Snacks Keep your room stocked with healthy snacks you can grab when you're hungry, such as: Animal crackers Canned fruit Crackers Energy (or protein) bars Fresh fruit Granola bars High fiber cereal Nuts Oatmeal (packets) Pita bread Popcorn (try the single-serving bag) Pudding Soup Trail Mix Tuna fish If you have a fridge, try: Baby carrots and celery Hummus String cheese Yogurt and smoothies Water, flavored seltzer waters, and low-fat milk

Healthy Food Habits Adopt these healthy food habits: Eat at regular times and try not to skip meals Keep late-night snacking to a minimum Pick lower-fat options when you can Watch the size of your portions Steer clear of vending machines and fast food Keep healthy snacks like fruit and vegetables in your room Replace soft drinks with water or skim milk Avoid eating when stressed, while studying, or while watching TV

Moderation is Key Don't feel guilty if you have a burger or a piece of cake. Instead of thinking of foods as "bad" or "good," remember that moderation is the key. No food is off-limits just pay attention to the size of the portions you take and how often you eat that food.

Healthy Food Attitude Be aware of your attitude toward food. If you find yourself constantly thinking about food or your weight, or feeling guilty about what you eat, talk to your doctor or ask someone at the student health center for advice.

Limit Alcohol Alcohol is very high in calories Excess alcohol leads to: –Health problems –Weight gain If you're going to drink, do so in moderation.

Be More Active Work at least 30 to 60 minutes of exercise into your daily schedule everyday.

Incorporating Exercise Colleges offer many exercise options: Work out at the school gym Use the pool when open Take a physical education class for credit Take advantage of the track Check out local hikes and trails Join an intramural sports team

Everyday Ways to be Active There are plenty of ways to add a little extra activity to your everyday routine. Bike or walk to class, the library, or the store. Park farther away than you normally would and walk. Choose the dining hall on the far side of campus. Take the stairs. Try stretching, marching in place, or walking around during study breaks.

No Time for Exercise? Try 2 or 3 shorter exercise sessions every day. Splitting your workouts into 10- or 15- minute increments throughout the day works just as well as doing a full 30 to 60 minutes at once.

Barriers to a Healthy Lifestyle What are the current barriers that keep you from eating healthy and being active? What can you do to overcome these barriers?

"To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld This material was produced by the California Department of Public Healths Network for a Healthy California with funding from USDA SNAP, known in California as CalFresh (formerly Food Stamps). These institutions are equal opportunity providers and employers. CalFresh provides assistance to low-income households and can help buy nutritious foods for better health. For CalFresh information, call For important nutrition information, visit