Weight gain is a problem that nearly every American battles at some point in their lives. However, even with all the weight loss campaigns, the average college student fails to realize there is a growing problem with weight gain for their age group or feel they have no reason to worry.

“I’ve been this skinny my entire life, so I don’t think I have to worry about any weight gain,” Tyler Delaney, music freshman, said. “The only difference I hope to see is height.”

According to a study by Washington University in St. Louis, more than 70 percent of college students gain an average of 15 pounds in their first year at college.

With the addition of dorms to the IUS campus, students should be aware of what they can do to prevent the Freshman 15 from striking.

The Freshman 15 depends on the three main factors of weight gain — nutrition, stress and exercise.

Eating pizza, potato chips and drinking beer are some of the reasons incoming freshman could experience their first battle with the Freshman 15.

With tuition rates and high costs of books, it’s not hard to see that college students are easily attracted to free food events on campus.

“Food is part of our social culture,” Seuth Chaleunphonh, dean of Student Life, said. “It’s not going away any time soon.”

While Campus Life and other student organizations have started to make free food offerings during lunch or dinner hour, the food itself has not changed much.

Sallie Niehoff, clinical dietitian at Floyd Memorial Hospital, places part of the blame for the Freshman 15 on the lack of balanced meals and improper eating habits.

“Your generation has been raised differently, and balanced meals are a thing of the past,” Niehoff said. “My generation grew up with balanced meals at a dinner table. Two generations later the convenience meal arrived.”

With Taco Bell and McDonald’s right across the street from the campus and vending machines in almost every hallway, students don’t have many options if they’re looking for healthy meals.

A good way to avoid weight gain by food alone is to eat intentionally and not just because it’s available.

While the campus is beginning to offer more health-conscious options, such as fruit smoothies and sandwich wraps, there is room for improvement.

“More vegetarian options would be great,” Michelle Smith, biology junior, said. “Offer more than just the salad bar or expand the options. Everything else [in the Food Court] is either high-carb or grease. It would be great to have a restaurant on campus again.”

Students have four options for eating — the Food Court, University Grounds Coffee Shop, the Library Bistro and the residence lodges.

“There are worse places to get food,” Delaney said. “It’s not really where you get the food, it’s what you get. More about personal choice.”

By following a few guidelines in the cafeteria, students can manage to have a healthier visit.

When waiting in line at the cafeteria, don’t use the tray. Eat only what you can carry or fit on one plate.

This will reduce the portion size to something a little more manageable.

“Super-size meals are really about four servings or more now,” Niehoff said. “In reality, a large french fry from McDonald’s isn’t just one serving. Seventeen french fries actually constitute one serving.”

Create a defined time to end eating. Chewing gum is a good way to stop eating and help protect teeth at the same time.

Although dessert looks good while purchasing meals, wait until after eating to buy it. Students might discover they are too full or don’t want to go back for it.

However, even with those guides, students should be aware of calories.

“[Caloric intake] all depends on gender, activity and lifestyle,” Niehoff said. “A real athlete that works out five days a week, constantly active, may need to consume up to 5,000 calories each day. While the couch potato who only plays video games and might walk around a little, may need to only consume approximately 1,500 calories.”

Keeping a daily food journal will help to manage food intake and teach students how to watch for calories that only add to the Freshman 15.

“There are healthy choices at Walmart,” Ariel LaGrange, elementary education senior, said.

Some good food choices that are cheap, full of good calories and other nutritional values are nuts, fresh fruits, oatmeal, eggs, yogurt and melons.

“You don’t have to buy Hungry-Man all the time. Sandwiches are easy to cook,” LaGrange said.

With Kroger and Walmart just down the street from the IUS campus — and by paying more attention to labels and portion sizes — then the first step to avoiding weight gain is well underway.

The bottom line is nutrition on campus is easier to achieve than students realize.

By GRACE STAMPER

Contributor

gstamper@umail.iu.edu