Healthy choices fight "Freshman 15," programs available for assistance
Katrina S. Edmond, Staff Writer
Published On: 08/25/2008
One of the biggest warnings given to students when they first enter college is the “Freshman 15.” The “Freshman 15” refers to the first 15 pounds that some students tend to gain while they are in college, generally during their first year.
Many times the weight gain is due to eating all of the wrong things and less time dedicated to exercise. UAB’s EatRight Weight Management Program helps students keep any unwanted weight off and stay in shape.
Allison Moore, a Clinical Dietian for UAB’s Optifast Program and EatRight Weight Management Program, believes that making simple changes in lifestyle habits, such as portion control, will help keep away the “Freshman 15.”
“Keep portions under control,” Moore says. “A lot of college students have less time to prepare meals so they get a lot of meals from restaurants. The only downside to this is restaurants usually serve between two and four times the serving sizes recommended by the USDA food guide pyramid and the American Diabetes Association. When dining out, you also have no idea how much fat is added during the cooking process, etc. So, when students are in a hurry for a quick meal, go for grilled food options with veggies instead of fried or breaded meats and French fries.”
Wendy Jefferson, a Research Specialist for UAB’s Department of Nutrition Sciences and UAB EatRight Weight Management, expresses why it is important to eat a well balanced meal regularly.
“Not eating all day long, skipping meals, and eating extremely light meals are habits that usually lead to overeating later in the day or evening,” Jefferson says. “When people are ravenous, they tend to make poor food choices, eating not-so-healthy foods and in very high quantities. At this point, pizza or cookies sure sound good! [Eating well-balanced meals] is healthy and helps to keep the metabolic rate going. The body runs like a car; it constantly has to have fuel to run on. If you don’t eat all day long, then the body starts slowing down and burns calories at a lower rate.”
Joy Smith, a student, admits that she does not always eat the right things or eat meals regularly.
“Sometimes I just forget to eat something,” Smith says. “When you’re rushing between classes and work, food sometimes takes the back burner.”
Moore also provides tips on beverages and physical activity.
“Watch sugar-sweetened beverages such as sodas & juices,” Moore says. “These can be hidden calories that don’t fill you up. A 20-oz coke has 2.5 servings, equal to 240 calories for the entire 20 ounces. Your brain may not recognize these calories, therefore not feeling full. Also, keep up the activity. Most students were pretty active in high school so they were typically burning more calories per day due to sports, etc. To incorporate more activity into students’ daily routine, take the stairs instead of the elevator to classrooms, park further away from your building, go for a walk when you have down time, and take advantage of our great recreation center.”
Students can also get involved with UAB’s EatRight Weight Management Program.
“EatRight Weight Management Services is having ‘EatRight College Life’ classes this fall, beginning Sept. 15 at the Rec. Center,” Moore says. “This is an eight-week program that focuses on the lifestyles of college-aged people and is offered exclusively to UAB students. The class is taught by a registered dietitian about nutrition & weight control for one half of the class and the other half of the class is led by an exercise trainer on the Rec Center staff in group exercise.”
The class will be held from 5:30-7 p.m. on Mondays in Room 150 of the Rec Center. To sign up or for more information, please call 934-7053 or e-mail eatrightuab@uab.edu.
Email: kse2005@uab.edu
