[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2016\/08\/tips-avoid-freshman-15\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2016\/08\/tips-avoid-freshman-15\/","headline":"Tips to Avoid the Freshman 15","name":"Tips to Avoid the Freshman 15","description":"About a quarter of all college students gain weight before graduation. Learn how you can prevent the freshman 15 with these nutrition tips. ","datePublished":"2016-08-29","dateModified":"2023-07-13","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/08\/Freshman-Studying-1.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/08\/Freshman-Studying-1.jpg","height":527,"width":791},"url":"https:\/\/share-dev.upmc.com\/2016\/08\/tips-avoid-freshman-15\/","about":["Living and Wellness","Nutrition"],"wordCount":618,"keywords":["back to school","college student health","hamot","healthy eating","Nutrition","student life"],"articleBody":"Leaving home for the first time and living in a new environment can be overwhelming. After all, your freshman year of college is full of new sights, sounds, and a cafeteria stocked with seemingly endless choices for breakfast, lunch, and dinner\u2014and maybe even a few snacks in between.And with those excess meal options may come the storied \u201cfreshman 15,\u201d \u00a0the extra pounds students are rumored to pack on during their first year away at college.Tessa Wellmon, registered dietitian at the Center for Healthy Living at UPMC Hamot, said 25% of college students gain weight during their freshman year of college.It may not be exactly 15 pounds, but Wellmon said it is typically about 5 percent of a student\u2019s body weight.Reasons College Students Gain WeightStudents gain weight for a number of reasons, some of which include:Increase in calorie consumptionDecrease in exerciseHigh school athletes who spend less time competing and more time studyingConsuming unbalanced mealsEating because of stressSo how do you avoid the infamous \u201cfreshman 15?\u201d \u00a0Whether you are an incoming college student or a few years in, these are just a few tips to maintain a healthy weight while at college.RELATED:\u00a0How Stress Affects Your BrainPreventing the Freshman 15Balance your mealsWhen perusing the cafeteria, avoid fried foods, as they have high fat and calories. Skip the pizza line and instead head for the salad bar. This does not mean you should always avoid fried foods and pizza altogether, but you should snack on them in moderation.Portion control is another important factor to prevent the \u201cfreshman 15.\u201d It can be difficult to resist the urge to fill and re-fill your plate in a cafeteria with unlimited options. Wellmon encourages students to eat a minimum of two fruits and three vegetables per day in addition to whole grains and lean proteins such as chicken and fish.Eat breakfast everydayAs the clich\u00e9 goes, breakfast is the most important meal of the day, especially in the effort to prevent extra weight gain your freshman year in college.Make sure breakfast selections include some form of protein, such as eggs or a protein shake. Weight gain is more common among people who skip breakfast, and eating protein in the morning will keep you fuller longer during the day.RELATED:\u00a014 Days of Nutrition Tips from Gary RobertsStock your dorm with healthy snacksIt may seem backward to eat more often to prevent weight gain, but it is important to eat every two to four hours a day.Snacking prevents you from becoming overly hungry at mealtimes, which often leads to over-eating. This does not mean you should reach for the potato chips any time you feel pangs of hunger, however.\u00a0 Instead, stock healthy snacks, such as apples, carrots, yogurt cups, almonds, or string cheese.Make time for exerciseDespite the temptation otherwise, make time in your busy schedule to get moving. Whether going for a run or hitting the gym, it is important to find time to get some exercise during the day. For more accountability, consider getting an exercise partner or joining an intramural sports team.Get sleep!College is full of new and exciting experiences you don\u2019t want to miss, but do not neglect your sleep schedule in the process. If you wake up feeling tired, you may be tempted to boost your energy with additional caffeine and sugar, which contribute to excess weight gain.If you\u2019re beginning to figure out life as a freshman or preparing to graduate in a few months, it is never too late to develop healthy habits at school. For more information about healthy eating and nutrition, check out UPMC\u2019s Nutrition Services."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2016","item":"https:\/\/share-dev.upmc.com\/2016\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"08","item":"https:\/\/share-dev.upmc.com\/2016\/\/08\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Tips to Avoid the Freshman 15","item":"https:\/\/share-dev.upmc.com\/2016\/08\/tips-avoid-freshman-15\/#breadcrumbitem"}]}]