With unfettered access to buffet-style dining halls, campus sundae bars, late-night food delivery, and cheap ramen, it’s no surprise that so many students gain weight when they go to college. A nutritional study of public university freshman found that one in four students gained 10 pounds or more in their first year on campus. The study monitored each student’s consumption habits and, predictably, the students who gained the most weight ate fewer fruits and vegetables, indulged in fattier foods, and slept less than students who did not gain weight. A steady diet of pizza and cheeseburgers can lead to more than just a few extra pounds: poor eating is also associated with lower grades, susceptibility to illness, and increased fatigue. Other side effects include a higher risk of depression, anxiety, irritability, difficulty concentrating, menstrual problems, and sleep disturbances. Ultimately, fast food and unhealthy snacks simply don’t provide you with the nutrition you need to perform well in school. Developing a balanced and nutritional diet at a young age can both enhance your academic performance and prepare you for a lifetime of healthy eating. Nutrition may be less confusing when reduced to its fundamental building blocks. Foods can be broken into five distinct food groups, each serving a distinct purpose. Understanding how these food groups affect your body can help you determine what, and how much, you should eat.
This arrangement usually means you’ll be sharing a compact refrigerator, a microwave and, if you’re lucky, a couple of shelves to hold food. Whichever cooking style suits you best, always strategize your shopping and make a list after you’ve chosen your recipes. There are many different ways to be physically active. Eat Behav. When you are trying to avoid gaining the freshman 15 in college, healthy recipes can be very helpful. Calorie and portion size requirements actually vary widely between people of different genders, ages, and activity levels. If you can keep your calories within your BMR, you will not gain weight. Tune out the siren song of the french fry bar, and eat plenty of fruits and vegetables, aiming for as much color as you can find. A light beer, a glass of wine or an ounce of liquor each has about calories. Most Americans eat far more protein than they need, so this recommended intake may initially seem small. That claim is in agreement with the results from the study mentioned in the section above. With that in mind, you’ll want to make sure that your snacks are nutritious.
That said, college students are more susceptible to sleeplessness. This is how many calories you can consume to maintain your weight without additional exercise. If you need to lose weight, do it sensibly. Regardless, running is a great exercise for college students. Additionally, the average amount of weight that is gained during freshman year is comparable to the amount of weight gained by same-aged young adults who are not attending college. In its most basic form, protein converts calories into energy. Instead of signing up for a gym membership that you never use or struggling through workouts that you hate and will eventually give up on, take some time right now to explore a variety of workouts and find one that appeals to you. Like foods in the protein group, dairy products must be chosen carefully because they often contain hidden saturated fats. Having a plan makes good nutrition automatic. Your health matters. The other 2 days, I would do intervals.
Are you getting ready to head off to school and stressing about maintaining a healthy college diet? You are certainly not alone in having that concern. You have probably heard many different freshman 15 and college weight-gain stories from your friends and family.