It’s year one at college and you’re finally free from the constraints of living at home.  But with this newly found freedom comes the threat of no sleep, anxiety, bad eating habits and unwanted weight gain – more commonly known as the dreaded freshman 15.

The freshman 15 is a nickname for the amount of weight that college students tend to gain in their first year away from home. However, recent studies have found that it might actually be a myth.

A 2011 study conducted at Ohio State University found that first-year students gained an average of 2.5-3.5 pounds. Researchers found that both men and women between the ages of 17-20, gained about three pounds each. In most cases, the study found that heavy drinkers gained more weight than others.

Yet, even with these findings, weight gain is still a very real possibility for new students. Have no fear, there are many ways to combat these unwanted pounds.

Jane Burrell Uzcategui, a nutrition science and dietetics professor in the David B. Falk College of Sport and Human Dynamics, said eating regularly and choosing the right foods are key to staying healthy and keeping weight off during the first year of college.

“Eat moderately,” Uzcategui said. “Enjoy those snacks or treats at night or in the dining halls, but just do it moderately.”

Feel free to indulge in sweets, but not every day. Uzcategui recommended enjoying an ice cream or a slice of cake every few days. Instead of filling up on highly caloric sweets, she recommends filling your plate with naturally colorful foods.

“Try to get all the different colors of the rainbow on your plate,” Uzcategui said. “It seems very simple, but if you do that, you are going to get some vegetables, you are going to get some fruit, and that’s what students don’t get enough of.”

Be mindful when selecting how much food you take, Uzcategui said. Instead of cramming a tray with three plates of food, fill one plate with healthy, non-fried options like proteins and whole grains.

Also, remember to eat regularly.

“Eat something when you get up in the morning, whatever time that is,” Uzcategui said. “It doesn’t have to be a huge amount. Just eat something.”

While making smart choices when it comes to food is important, it is just as important to stay active to remain healthy.

The U.S. Centers for Disease Control and Prevention suggest that exercise is key to keeping weight off, but it is just as important for maintaining a healthy weight.

On campus, there are many outlets for staying active, including the Archbold Gymnasium and the Ernie Davis Fitness Center. However, running aimlessly on a treadmill might not be your idea of thrilling physical activity.

The Department of Recreation Services offers students a number of ways to keep in shape, such as fitness classes and team sports.

Recreation Services offers a large selection of fitness classes that students can pay to join: Zumba, yoga, cycling, aqua fitness and many more. Most classes are held once a week and cost between $50-$85 for the semester.

Another way to ensure weekly exercise is to join an intramural team like outdoor soccer, flag football, basketball, volleyball, tennis and handball. Intramurals are free, but if your team fails to show up with enough players, you will be charged a forfeit fee.

If these activities are not to your liking, check out SU’s free Healthy Monday program.

Meatless Monday, offered to students courtesy of SU Food Services, provides healthy, meatless options in the dining halls to help cut back on your meat intake.

The program also runs a free fruit service every Monday at Archbold Gymnasium, Ernie Davis Fitness Center, the Marshall Square Mall Fitness Center, Health Services and People’s Place. Hit the gym on a Monday afternoon and pick up a piece of free fruit to snack on post-workout.

Students can also participate in Move It Monday Fitness Classes or Meditation Monday. Fitness classes are held every Monday from 5:15 p.m.-6 p.m. Later on in the semester, classes are also held on Friday from 12:10 p.m.-1 p.m. However, if you are more of a laid-back person, try Meditation Monday at Hendricks Chapel, beginning at noon.

During your first year in college, choose to make use of some of these healthy tips. You’ll prove the freshman 15 is just a myth.

Published on August 21, 2013 at 1:02 am

Contact Katie: kjrichar@syr.edu | @ktjrichards