15 Ways to Avoid the Freshman 15
#1: Limit Your Caffeine
Try making half of your coffee decaf
Switch to tea
Avoid caffeine late at night. Caffeine may linger in the body for up to 8 hours
Excess caffeine causes calcium loss, leading to osteoporosis
#2: Know Your Fats
Saturated:
Solid at room temperature
High in cholesterol, increasing risk of heart disease
Animal sources
Unsaturated:
Liquid at room temperature
Beneficial & needed for a healthy body
Plant sources
Trans:
Chemically altered to be solid at room temperature
Increases LDL (bad) cholesterol
Decreases HDL (good) cholesterol
Labeled at ‘partially hydrogenated oil’
Leads to heart disease, cancer, diabetes & Alzheimer’s Disease
#3: Eat a Variety of Vegetables
Aim for half of your plate to include orange, red, yellow vegetables & dark leafy greens
Avoid canned vegetables because they have lost of preservatives and sodium, causing high blood pressure
#4: Swap 1 Sugary Drink for Water Every Day
Nothing says weight gain like alcohol & regular sodas. Instead of filling up on empty liquid calories, switch to fruit-infused water, unsweetened tea or low-fat milk
This will prevent obesity, hyperactivity & tooth decay
#5: Eat an Extra Piece of Fruit Every Day
It is recommended to consume 5 servings of fruit/day (1 serving = ~1/2 cup)
Fruit contains essential vitamins, minerals & antioxidants
The fiber content of fruit promotes healthy digestion
Try taking an apple or banana out of the dining hall for later, eat it on the way to class
#6: Get Some Exercise
Exercise improves mood, fights chronic diseases, assists weight management and improves sleep quality
Try:
Walking into town instead of taking the bus
Taking the stairs instead of the elevator
Moving around during commercial breaks
Make time for the gym & find a workout partner
Go to the free yoga, pilates, zumba, etc. classes available on campus
Join a club or intramural sports team
#7: Try a New Plant Protein
Swap an animal based protein for lentils, green peas, chia seeds, quinoa or nuts!
#8: Go Nuts for Nuts
Nuts lower LDL (bad) cholesterol, are high in unsaturated fat, protein, vitamins & minerals
Nuts satisfy hunger, provide energy and lower the risk for coronary heart disease
#9: Sleep Isn’t for the Weak
Lack of sleep affects thinking processes, coordination, metabolism & agility
Try to reach that 8 hours/night goal
#10: Weight Resistance
Builds stronger muscles & bones, preventing osteoporosis
Improves HDL (good) cholesterol levels, helps weight control & decreases arthritis pain
#11: Choose Leaner Meats & Fish
Poultry: should be white meat & skinless
Red meat: choose tenderloin, sirloin & round lean cuts
Trim off visible, solid fat before cooking
Choose low fat marinades & cooking methods (baking, grilling, roasting)
#12: Switch to Low-Fat Dairy Products
Slowly switch from 2% milk to 1%, then to skim milk
Try almond or soy milk
Switch from full fat to 2% cheese
Try cutting your portion of cheese in half
#13: Read the Labels
Start at the serving size
Check calories
Limit nutrients such as saturated fat, cholesterol & sodium
Get enough of nutrients such as Vitamin A, Calcium, Vitamin C & Iron
#14: Watch Your Serving Sizes
A pasta serving (1/2 cup) should be about the size of the front of your clenched fist
A meat serving (3 oz) should be roughly the size of your palm
Your thumb, from knuckle to tip, is about the size of a tablespoon. Double it for a serving of peanut butter
Your fingertip is about a teaspoon, or how much butter toast needs
#15: Be Aware of Emotional Eating
Learn to recognize true hunger
Avoid late night food binges
Know your triggers: keep a journal
Keep healthy foods around for snacking such as, low-fat string cheese, dried fruits & nuts
