1 The Freshmen 15: Myth or RealityCarol Oglesby Assistant Director Health Education and Wellness Promotion Healthy Living Initiative Office 143D, University Center Telephone

2 The Stats More than 1.5 million students will enter US colleges and universities each fall – leading to a potential weight gain of more than 11,000 tons of weight UTC Freshman = 117,540 pounds or tons of weight Highest rise in obesity levels from was in year old demographic Multi-year study at Tufts University found that men gain an average of 6 pounds and women gain 4.5 during their first year of college. University of Alabama study of 58 students found that men stayed the same weight and women gained 4 pounds Duke University study found that college freshmen learn more, exercise less, and eat on the run – leading to weight gain

3 Are you at risk for the “Freshmen 15”?Do you regularly enjoy eating fried foods? Is a meal incomplete without dessert? Do you get “stressed out” easily? Would you rather drive than walk to class? Is your ideal meal pizza and beer? Do you often skip meals or eat late at night? Do you regularly eat out of vending machines?

4 The Causes Dining halls Less exercise Poor nutritionall you can eat buffet less healthy food choices Less exercise lack of time no longer on varsity team not required to take “PE” classes every semester Poor nutrition parents no longer keep an eye on junk food intake buy/eat food previously “forbidden” FREE food everywhere and not usually healthy choices

5 The Causes (cont.) Less sleep / late nights More stressextra waking hours = greater hunger and excessive snacking late night snacks typically aren’t healthy choices More stress may lead to emotional eating Skipping meals / erratic eating schedules increases chances of overeating Snacking while studying focusing on the books instead of what you are eating may lead to overeating

6 The Causes (cont.) Dining out / ordering in Vending machinescontinual intake of high calorie foods can lead to weight gain Vending machines choosing candy over healthier foods Too many high calorie fluids too many empty calories in sweetened beverages Alcohol intake contain hidden calories that tend to be stored as body fat

7 How can I avoid it? Dining Hallsfood.tamu.edu learn what you need for a balanced meal avoid seconds of high calorie desserts look for broiled, baked, grilled, meats and steamed vegetables choose fruits for dessert drink water instead of sweetened beverages cruise the lines before making choices when you’re done eating, remove your tray

8 How can I avoid it? ExerciseReasons for exercising in weight gain prevention: more calories burned more muscle mass which burns more calories than fat when not exercising speeds up metabolism more nutritious eating and helps control appetite less emotional eating helps maintain healthy weight improves self-esteem correlates with long-term weight loss success – exercise is the factor which best predicts who will lose weight and keep it off 30 – 45 minutes of continuous exercise 4-5 days a week find a workout buddy find a time that works and schedule it find an activity that you enjoy join an intramural team

9 How can I avoid it? Poor Nutritioneat a variety of foods that you enjoy practice moderation don’t cut out any foods – a small amount of even the least healthy foods won’t lead to weight gain think “low-fat” when shopping, cooking, and eating out be creative – try smoothies, dried fruits, nuts spread out meals evenly throughout the day don’t skip meals don’t go >5 hours without eating

10 How can I avoid it? Sleep / Late Nightsget at least 6-8 hours of sleep every day go to bed and get up at the same time every night / morning set an “end time” where you will quit studying and go to sleep

11 How can I avoid it? Stressavoid emotional eating find a relaxation method that works get rid of the stressors in your life take a break ask yourself if the situation is worth being upset over prioritize Get organized! Make lists laugh exercise get a massage get a pet

12 How can I avoid it? Skipping meals / erratic eating scheduleseat 3 meals a day with healthy snacks in between pack a lunch to avoid vending machines or unhealthy on campus choices eat breakfast within one hour of waking schedule times to eat and stick to the schedule

13 How can I avoid it? Snackingdo something else for minutes before snacking – chances are a delay can ward off a binge sometimes thirst is mistaken for hunger – drinking lots of water (at least 64oz/day) will keep you hydrated when choosing a snack, try these: raw fruits and veggies liquids – especially warm beverages sipped slowly. crunchy and chewable snacks snacks that take a while to eat (i.e. popcorn) drink milk for a snack – it’s filling and good for you

14 How can I avoid it? Dining Out / Ordering Inwatch portion sizes ask for veggies without butter ask for sauces/salad dressings/other toppings on the side try fat-free or low-calorie dressings have bread without butter ask for nonfat or low-fat dairy products choose lean cuts and smaller portions for meats watch out for fried, sautéed, creamy, or crispy foods meet yourself halfway ask for a doggie bag eat lunch for dinner never mega/super size anything good portions come in small packages size up servings be gone buffets

15 Some numbers… Roadhouse Cheese Fries w/ Ranch Dressing = 3,010 calories, 217g fat Arby’s Market Fresh Roast Beef & Swiss Sandwich = 810 calories, 42g fat On the Border Chicken Fajita Quesadillas = 1,430 calories, 91g fat Chili’s Chicken Crispers meal = 1,870 calories, 129g fat Freebird = 1,050 calories, 45.5g fat (reg flour, rice, refried beans, jack cheese, dk chicken, bbq sauce, lettuce, and onion) Starbucks White Mocha (grande) = 510 calories, 24g fat Maple Syrup Mocchiato (tall) = 240 calories, 10g fat Pei Wei Mongolian Beef = 850 calories, 45g fat McDonald’s Chocolate Shake (large, 32oz) = 1,030 calories, 71g fat

16 How can I avoid it? Vending machinesthink ahead and prepare hard to find nutritious snacks choose healthier options such as pretzels, peanut butter crackers, animal crackers, gold fish keep dorm rooms or apartments stocked with healthy snacks

17 How can I avoid it? High calorie fluidstry diet drinks drink juices in moderation try skim or 1% milk instead of 2% try different flavors in your water if you don’t like plain water

18 How can I avoid it? AlcoholThe math: 1 gram of protein and carbohydrates has 4 calories 1 gram of fat has 9 calories 1 gram of alcohol has ___ calories How many calories are you drinking? 12 oz beer = 6 pack beer = 12 oz lite beer = 4 oz wine = 1.5 oz shot of liquor = 100 7 oz mixed drink = 175 8 oz blender drink = 485 never drink on an empty stomach alternate beverages with water or seltzer dilute mixes with water or seltzer

19 Three most common reasons for freshman weight gain…lack of consistent schedule excessive alcohol intake 24-hour-a-day eating

20 What do I do if I’ve already gained it?Eliminate unnecessary calories control portion sizes don’t assume fat free = calorie free eliminate emotional eating – students eat when they are bored or stressed rather than just when they are hungry alcohol and sodas = empty calories eat only when physically hungry – stop when full don’t deprive yourself of anything have no distractions (i.e. don’t eat in front of the tv, while studying, etc.) eliminate grazing

21 What do I do if I’ve already gained it?Eliminate excess calories watch restaurant portions take home the left-overs choose lower calorie foods eat at home more often stop emotional eating – keep a food journal and write down why/what you are eating tame binges and cravings – don’t starve yourself; don’t diet and/or deprive; carry healthy snacks with you

22 Cut where you can… instead of this… try this… calories saved1 cup grape nuts Ben & Jerry’s ice cream Regular potato chips Ground beef Mayonaise Regular Dr. Pepper KFC fried chicken breast Big Mac try this… 1 cup wheat chex Breyer’s ice cream Baked potato chips Ground turkey Mustard Diet Dr. Pepper Roast chicken breast Cheeseburger calories saved 266 130 40-90 54 150 230 240

23 Healthy and Safe Weight LossForget fad diets Calculate personal calorie needs Learn to read food labels Follow the Food Guide Pyramid Make small changes EXERCISE!!!!! Talk with a health professional with knowledge in the field Keep an exercise and food journal

24 Campus Resources UTC Healthy Living InitiativesStudent Health Services Counseling and Personal Development Aramark Food Services Health Education and Wellness Promotion

25 References Eating Well on Campus – Ann Selkowitz Litt, MS, RD, LD“An Unhealthy Feeding Frenzy Freshman 15 Only the Start of Downhill Trend” – Veena Thomas (Massachusetts Institute of Technology) Cornell University – “Hot Topics in Nutrition: The ‘Freshman 15’”

26 THANKS EVERYBODY!