Keeping Healthy at College

An apple on top of a stack of school books, a sandwich and a glass of milk

Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

Maybe you have heard about "the Freshmen Fifteen" or have experienced weight gain even though you are not a freshman? There is evidence that added weight seems to come with the change in lifestyle of being on your own at college. And with the added weight comes a potential domino effect of other health stressors including a higher risk for diabetes or high blood pressure.

Calorie needs decrease as you leave the teen years. Add to this the fact that exercise time may decrease as eating time increases, and it's easy to see how the pounds can add up!

Think about this:

One pound of body fat equals about 3500 calories. Weight control means balancing calories in with calories burned. So if each day for 5 weeks your lifestyle includes 100 calories less exercise or 100 calories more eating and drinking than your goal, the scales may show 1 pound. Now multiply this by a semester or a year or the fact that 100 calories is only the beginning of your stress eating!

Although dorm or "fast" food may be blamed, it is more likely added weight comes from a mix of less activity, increased stress, indulgent foods eaten to excess (wings, chips and chocolate add calories), eating what is served or available rather than eating reasonable portions, and care packages from home that may be calorie- rather than health-driven!

The good news is that the added weight isn't inevitable. There are some steps you can take to keep your health (and your budget) under control.

Aim for meals and snacks that put a focus on health.
Make exercise a daily priority. It's a stress reliever too. Find the campus gym, go for a walk or run, or join a yoga class! Your exercise goal is at least two and a half hours a week or about 35 minutes most days.
Learn some basic food and cooking skills.
Set up a "pantry" in your room consisting of some staples to make a healthy meal or snack rather than resorting to expensive and calorie-laden extras.
Ask family and friends to contribute to the pool of healthy eating options, recipes and survival equipment.

For a list of apartment or dorm staples and some easy recipes, contact Nutrition@gianteagle.com.

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.