If you want help developing healthy eating habits to avoid the "freshman 15", contact our Registered Dietitian at campusdining@ilstu.edu or
(309) 438-8351.
Many students worry about gaining weight during their first year in college. The truth is that some individuals do gain weight that first year, some maintain their weight, and others actually lose weight. So before you resign yourself to buying new clothes when you go home for semester break, review these tips.
Eat when you are hungry, stop when you are full. This is the best way to regulate your food intake. If you eat when you begin to feel hungry you will avoid extreme hunger which is often a trigger for overeating. Snacks can be part of a healthy diet as they help you avoid becoming too hungry between meals. Eating between meals also keeps your energy level up throughout the day and helps you maintain concentration. Make sure that you are hungry when you pick up that snack. Some students find themselves eating every time they take a study break. That’s fine if you are hungry, but if you aren’t, just talk to your friends, make a phone call, do some stretches, climb a few flights of stairs, or have a cold drink.
Try eating more often instead of skipping meals. Skipping meals can lead to overeating at the end of the day. Individuals who eat at least three times each day have an easier time maintaining a healthy weight.
Design a plan to stay active. You may have been an athlete in high school but now find yourself on campus with no one directing you to work out or stay active. Create a plan for activity early in the semester. Write it in your planner or add it to your “to do” list. You don’t have to go to the fitness center; you can bike, run, walk, or rollerblade. Sign up for intramurals or join the rec. Do something that you enjoy!
Eat your fruits and vegetables. They are full of vitamins and minerals while low in calories!
Allow a variety of foods without feeling guilty. Variety is key to a healthy diet. It also helps us to be satisfied at the end of a meal. Eat a dessert when you really want one. Feeling guilty about eating a slice of pizza or a cookie can often lead to eating more food.
Avoid emotional eating and stress eating. Find other ways to deal with emotions and stress. Student Counseling Services offers many helpful workshops. To learn more about their services go to www.counseling.ilstu.edu.
Don’t diet. While it seems like a good idea, many diets can backfire resulting in weight gained or, in some instances, the development of an eating disorder. Being aware of the calorie content of foods is helpful, but counting calories on a daily basis is not. Focus on taking care of your hunger and staying active — creating a healthy lifestyle is a valuable tool you can use for the rest of your life.
