Diet & Fitness

By Geoffrey Anderson Jr.
Copy Editor

Now that we're in October, most first-year college students have had a month to settle into their new routines. For many, that routine involves late-night snacking, sleeping until the afternoon and gulping down several cans of Red Bull prior to exams. And, of course, there's the beer.

As you can see, these aren't exactly the healthiest of habits. So it's no surprise that a lot of kids put on weight during their first semesters of collegiate life. But if you're worried that your son or daughter will return home for Christmas a little wider, well, there's good news and bad news.

The good news? The term "freshman 15," which refers to the 15 pounds that college students supposedly gain their first year, is inaccurate; students don't typically gain that much. The bad news? They do tend to gain some weight.

According to a study published in the June issue of the Journal of the American Dietetic Association, researchers from the University of Guelph, Canada, found that the average weight gain among 116 freshman girls was about 5 pounds. Two other studies, both published in 2006, also noted a weight gain between 5 to 7 pounds among freshmen.

Debbie Pino-Saballett, director of health education at University of California, San Diego's Student Health Services, says several factors contribute to a college student's extra baggage.

Among them are lower activity levels and the stresses of academia.

"Very often, high school students are involved in sports and other physical activities. But when they get to college, they're no longer as active as they used to be," Pino-Saballett says. "Also, the anxiety from classes and homesickness can cause them to eat more."

The new-found freedom of university living also plays a role. With Mom and Dad no longer looking over their shoulders, students can eat whatever they want whenever they want -- and that includes some unhealthy (yet budget-friendly) choices like pizza, Chinese takeout and the all-too-common cup of instant noodles.

"This is the first opportunity many students have to actually eat without parental control or input," says Terri Dowie, director of wellness programs at UC San Diego. "[In terms of] eating in the dorms, there are usually some healthful selections, but often the less healthy food choices are cheaper."

While "freshman 15" is a term typically reserved for first-year students, that doesn't mean everyone else is off the hook; sophomores, juniors, seniors and grad students all face the same weighty issues -- the dining hall buffet, parties and a busy class schedule.

But even if your child is hundreds or thousands of miles away, there are still some things you can do to help your child develop healthy habits. Here are three tips to help budding scholars expand their mind and not their girth:

1. Encourage them to take advantage of the school's gym. Many universities have on-campus fitness centers and other recreational facilities like tennis and basketball courts; any usage fees are usually included with the semester bill. Exercise classes such as yoga, Zumba and cycling may also be offered, depending on the school. Check the university's Web site for a list of available resources.

2. Do a little research before buying the campus meal plan. If your child's dining hall fare is loaded with carbs and fat, then you should probably think twice about purchasing the all-you-can-eat plan. If the other available options aren't much better, make sure to stress proper portions.

"When more food is served, people tend to eat more," Pino-Saballett says. "Portion control is necessary."

3. Practice what you preach. Class schedules change every semester. And with them, eating schedules change. So when your child comes home for the holidays, get them back in the routine of eating at a set time. Also remember to keep healthy snacks around the house.

And if you have any youngsters who haven't left the nest yet, having them develop good habits early on is ideal. This increases the likelihood that the habits will stick once they've flown the coop.

"People like things that they're used to," says Pino-Saballett. "So if they're accustomed to eating an apple as a snack, they're likelier to eat that than something unhealthy."

Like this post? Check out these, too:
-- 3 Small Changes for Big Weight Loss
-- Fast Food Survival Guide: A Leaner Lunch
-- Top 10 Comfort Foods

Labels: back to school tips, college diet, exercise, freshman 15, weight loss

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