Savor: Avoid college weight gain
Savor: Avoid college weight gain
August 11, 2010
By Judy Barbe trib.com
The lists started weeks ago. Not only are there class schedules to work through, books to buy, and figuring out how to pay for it all, there’s one more thing to add to the college “to-do†list: Take care of yourself.
A recent study found one out of four college freshmen gains about 10 pounds during her first semester. The recipe for waistline expansion hinges on:
-- a decrease in regular physical activity or sports involvement
-- dining halls with unlimited food choices
-- increased snacking
-- drinking more caloric beverages such as calorie rich coffee drinks, soda and alcohol.
The best solution for avoiding college weight gain is to be aware of your daily calorie intake. Since both food and activity play a role in weight management, if your weight starts creeping up, tracking your daily meals, snacks, beverages and physical activity can help keep weight in check. A food and activity log allows you to see the calories you take in and the calories you burn.
Notes from Mom (or Grandma):
* Don’t skip breakfast. Or any meal for that matter, but especially breakfast. As the first meal of the day, breakfast keeps your metabolism humming and decreases overeating throughout the day.
* Watch portions. Cafeteria-style eating is filled with temptation so pay attention to food choices and portion sizes in the dining hall.
* Make smart choices. Limit empty calories by including all five foods groups on your tray. More high-fiber foods such as whole grains, beans, fruits and vegetables help manage weight by increasing feelings of fullness with fewer calories and keeping blood sugar steady to relieve frequent hunger.
* Pick lean protein. All meals and snacks should include lean protein sources such as lean beef, pork, chicken, turkey, fish, beans, nut butters, reduced-fat cheese and low-fat yogurt and milk.
* Choose fats wisely. Choose fried foods and sweets less often, but not daily. More healthful fats come from nuts, seeds, olive oil, canola oil and avocados.
* Drink low-calorie beverages. Skip the regular soda and opt for low-calorie choices like water, low-fat or fat-free milk, unsweetened teas and coffee.
* Limit alcohol to one drink a day. That’s 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.
* Limit late night snacking -- keep some healthy food in your room so when you're hungry you won't hit the vending machines.
Even if they're positive, new experiences can be stressful. Regular physical activity is one of the best stress-management tools. Much better than a cookie. Get moving with at least 30 minutes of moderate-intensity activity at least five days a week. Moderate-intensity activities include walking, jogging, biking and stair climbing. Meet new people and boost your mood with an elective dance or sports class. Activities of daily living, such as walking to and from class and parking your car farther away from campus, burn calories, too.
College is a great adventure but don’t add an extra 10 pounds to your “to-do†list.
Dorm foods are mostly heat and eat. Quesadillas are versatile because you can be creative with ingredients. Cheese is a building block and holds things together. Other popular ingredients are peppers, tomatoes, black beans, chicken, black olives, mushrooms, shrimp and cooked beef.
Microwaveable Quesadillas
2 whole-wheat flour tortillas
1/4 cup shredded Monterey Jack cheese
2 tablespoons minced green onion with tops
2 tablespoons canned or fresh diced green chilies (New Mexican, Jalapeno, or Poblano)
Salsa
Place one tortilla on a microwave-safe plate. Sprinkle cheese, onion and chilies on that tortilla. Place second tortilla on top. Microwave on high for 30 to 60 seconds, or until cheese is melted. Cut into wedges. Serve with salsa.
Judy Barbe, a registered dietitian, is a spokeswoman for the Wyoming Dietetic Association.
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