Going to College - Fisrt Year Food and Fitness Factors
Another facet to staying well away from home is eating right. Suddenly you're faced with a buffet-style eating environment and there's unlimited double-decker chocolate cake. There's no one there to make sure you're eating the right amount of protein, carbohydrates, and calcium. Why not have pizza for dinner every night? Many college campuses have lots of fast-food restaurants within easy walking distance (or better yet - delivery) of dorms or classes.
Most students tend to binge a bit at first, sampling everything (not to mention snacking late at night) and ultimately overeating. Eventually, many gain weight (you've probably heard this referred to as the "freshman 15"). Is it so horrible?
According to Francie Berg, a licensed nutritionist and adjunct professor at the University of North Dakota, it's to be expected. College is a maturing stage for males and females both mentally and physically, she says, and students need to learn that some weight gain is OK.
The problem is not the weight gain, says Berg, but is what often results from a few pounds: excessive dieting, which tends to bring about a seesaw effect of starving and binge eating.
How to avoid it? "Eat normally. Eat at regular intervals - usually three meals with one or two healthy snacks - at the same times each day," says Berg. "You will train your body to be hungry at those times and then you will be responding to your inner signals. Eating when you're hungry, only eating until you're full - it's eating in a natural way."
Unnatural eating, which includes chowing down when you're bored, munching because your roommate has pizza, or snacking on chocolate simply because you're stressed, means you are overriding your body's natural signals. This tends to lead to more chaotic eating, binge eating, and weight gain.
So now you know when to eat, but how about what to eat? Pay attention to that food pyramid you've been seeing. You know the one: lots of veggies, fruits, and grains at the bottom; some meats, eggs, and milk in the middle; and a bit of sweets, sugars, and salts at the top. Eating right is all about balance. If each day's meals include too many items from one food group, it's at the cost of nutrients from another. To ensure a well-rounded diet, you'll want to eat foods from each group and that includes the occasional dessert.
"There are no good foods and no bad foods, there are only good diets and bad diets," says Berg. In other words, don't worry about eating a candy bar, just don't use it to replace a well-balanced dinner.
A final note about food: it's tempting to pull all-nighters with the aid of caffeine. Experts suggest limiting your caffeine intake to 100 milligrams or less per day - this will help you to prevent becoming a caffeine fiend (caffeine is addictive) and to avoid withdrawal symptoms like severe headaches and irritability. Most people think caffeine is only in coffee, but watch out for other sources of caffeine like soft drinks, iced teas, and over-the-counter sleep aids.
First-Year Fitness
Obviously, staying healthy isn't only about what you put in your body, it's also about what your body puts out. That means effort, energy, and exercise. And college is the best place for it.
Staying fit is easier than ever at college. You don't have to go out for a sport to enjoy an afternoon of in-line skating, a morning jog around the track, or a Saturday soccer game.
Get started by checking to see if your school offers any club sports. Generally, campus recreation centers are a great place to find information on them. Want to start your own? Post a notice in the dorm or call the school newspaper to place an ad. If you're interested in individual sports, that's great, too. Many rec centers rent equipment and offer classes in everything from aerobics to yoga to self-defense. You'll probably have access to the school gym, which may include exercise equipment, a pool, or a track.
Better yet, make your exercise work for you. Take a sport or fitness class within your school's curriculum. Not only will you gain a course credit, you'll have a time set aside each week that you won't miss.
Reviewed by: Mary L. Gavin, MD
Date reviewed: June 2002
Originally reviewed by: Jonathan Schneider, DO
