The dreaded freshman 15.
As students prepare to start their first year of college, they’ve probably heard the term thrown around by older siblings or friends who have already started school.
It’s something that students try to avoid, but many times no matter how hard they try, they always come home for winter break with some extra pounds on.
However, the everyday choices kids make when they go away to college establish the patterns they’ll follow for the rest of their lives, experts at the American Institute for Cancer Research (AICR) said. Setting healthy patterns can help them in the short-term, and help lower their lifetime risk of cancer and other diseases later in life.
"This is a crucial time in a person’s life," AICR nutritionist Alice Bender. "It’s the first time young adults are making all of their own choices about food and activity. The changes in lifestyle that occur at this age- whether good or bad – have an enormous impact on health down the road."
In this new, independent stage of life, many students are faced with new challenges. Concern about body image can cause some students to turn to unhealthy starvation diets instead of balanced meals, and weekend binge drinking can lead to a dysfunctional relationship with alcohol.
However, for most college students, the greatest challenge is the physical environment – the 24-hour access to food in the cafeteria.
"The temptations are many, and the pressures are great," said AICR’s Bender. "But the habits that form at college are the ones that students will carry with them forever. And when it comes to cancer risk, those habits make a real and measurable difference."
AICR’s advice to new and returning college students is the same: Focus of five key strategies that can turn healthy living into a habit.
1. Keep Your Portions in Proportion: Bender advises, "Whether you eat in the dining halls, cook for yourself or eat out, focus on fruits and veggies. In the dining hall, head for the salad bar first and fill about 2/3 of your plate with veggies, fruits and whole grains, then choose a small portion of fish, chicken, or meat."
2. Plan Meals Ahead of Time: Often overlooked, with students’ busy schedules, but a little foresight helps prevent impulsive eating. Focus on meals that are simple with few ingredients. Many cookbooks and web sites for meals with quick cook times are budget-friendly.
3. Limit Alcohol Consumption: There’s a direct link between alcohol and cancer risk, so the best advice is not to drink at all. And keep in mind that alcohol calories add up quickly.
4. Don’t Forget to Move: Being physically active is important to maintaining a healthy weight. It can also help you reduce stress, sleep better, and improve your concentration.
5. Get Accurate Nutrition Information: Check the college’s Health and Wellness Center’s web site or pay them a personal visit. Some even have registered dieticians for more personalized help in dietary counseling and education. Web sites like USDA’s MyPyramid offer free diet and physical activity trackers.
