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Taking a "Bite"
Out of the Freshman 15
The infamous "Freshman 15" refers
to the belief that college freshmen commonly
gain 15 pounds during their first year of college.
With all the stresses of vigorous studies, being
away from parents, and adjusting to a new living
environment with unlimited access to food, it’s
easy to see how quickly the rumor can become
Below is the new “UAlbany Freshman 15” – 15
smart tips for making the right food choices
to maximize an active, healthy lifestyle and
not your waistline!
1. Eat Meals!!
This sounds pretty basic, but eating meals
helps to avoid snacking on high calorie foods.
If you have a tight class schedule, ask your
Dining Hall Manager for a box lunch.
You can also use a meal swipe at Campus Center's
"Outtakes Quick Cuisine" for a boxed
lunch which includes specialty sandwich, chips,
a piece of fresh fruit, dessert and beverage.
2. Eat Where People are
Concerned About Your Health
Visit the nutrition information displays in
the dining halls for brochures on health, diet
and exercise. Check out the Terra Ve options.
Terra Ve is a vegetarian and vegan program with
over 200 recipes which have an emphasis on fruits,
vegetables, grains and soy.
Fast foods can be tempting, but they are usually
high in calories and fat--plus they are expensive.
If you do choose fast food, be sure not to super-size.
Up for Exercise
It is a lot more fun to exercise with a friend,
plus you can act as the other's conscience!
Try and log 10,000 steps a day. Here are some
estimates to help you out.
- 1 mile = 2,000 average
- 1 block = 200 average
- 10 minutes of walking
= 1,200 steps on average
- Bicycling or swimming
= 150 steps per minute
- Weight lifting =
100 steps per minute
Stay in tune with your body and recognize when
you are hungry. Whether you are snacking or
eating a meal, set aside time to eat and relax.
Avoid combining eating with studying, watching
television, or other activities which may cause
you to mindlessly eat a lot of extra calories.
And remember not to soothe the homesick blues
Keep your Micro-frig loaded with fresh fruits
and veggies to dip. Stock up on pretzels, low-fat
popcorn and whole grain crackers. Best beverage
picks are water, unsweetened tea, and 100% juices.
Remember alcoholic beverages are loaded with
calories and are usually accompanied by high
calorie foods such as nuts, chips, or pizza.
5. Do a Walk By
Visually graze the entire food line and salad
bar before you place your order. This way you
can select items that you really want. Remember,
pizza, burgers, toasted cheese are always available,
so there is no need to "team" them
up with another entrée. Plus, you can
always go back for them if you are still hungry.
Pile It On
Because it is tempting to eat everything on
your plate, always ask for a small portion--you
can always go back for more. Use the plates
and bowls as a guide to correct portion sizes.
If you use two dinner plates, chances are you
have more food than you need.
7. Keep It Simple
Choose a hamburger instead of a cheeseburger--and
limit yourself to only one burger. Ask for mashed
potatoes without gravy and entrees without sauce.
8. Strive for Balance
- Combine a high fat entrée with low
fat sides. For example, with cheese lasagna
select a colorful garden salad with low-fat
salad dressing and a glass of milk.
- Choose high fat entrees such as fried foods
and foods with sauces and gravies, only a
few times a week.
and Share Alike
Sharing a dessert with friends can be a way
to deal with the temptation and not feel deprived.
10. Customize It
- Combine the marinara sauce and pasta from
the dinner pasta bar with fresh vegetables
from the salad bar.
- Toast whole grain bread from the deli bar
and top with sliced turkey breast, vegetables
and cheese from the salad bar. (You can even
use the microwave to melt the cheese).
- Make a warm waffle and top it with fresh
fruit and cottage cheese or yogurt.
- Create a main dish salad by combining dry
tuna, hard-cooked eggs, or cheese with fresh
vegetables from the salad bar.
11. Make Time For Breakfast
is the best way to maintain your energy level--a
great way to avoid falling asleep in those morning
classes. It also curbs the cravings for snacks
and helps prevent overeating at lunch time.
Eat a yogurt in your room, make a fresh waffle
in the dining hall, or visit the Campus Center's
"The Coop" for an omelet made-to-order
using a meal swipe.
12. Hit the Vegetables
and Fruit Hard
Eat several servings of fruits and vegetables
daily, just watch out for the sauces and butter
on the vegetables. Take a fruit with you from
the dining hall for a snack later in the day.
13. Be a Dinner Detective
Whether dining on or off-campus, shop around
for the menu which best meets your taste and
nutrition goals. Check out residence dining
menus at http://www.mycampusdining.com/albany
Recipes have been analyzed for nutrient content
and are available from Chartwells. Be sure to
visit the unique destination dining concepts
in each quad.
The Indian Quad, Cravings,
mini convenience store offers
"to go" entrees and snack items.
- Wheat Street Deli
located at State Quad and will prepare, by
request, sandwiches and hearty soups
- Sweet Peas
vegetarian café is housed at Colonial
Quad and has a culinarian in attendance.
at Dutch Quad features made to order wraps
- Zepps II is
a mini version of Campus Center's Zepps Sub
in Indian Quad, it serves made-to-order hot
submarines and hearty soup.
14. Steer Clear of Sabotage
Avoid people who put you down for trying to
maintain weight or encourage you to eat or drink
too much. Often they are threatened by you,
and are jealous of your will power!
15. Talk To Us
- Ask For It
Hungry for a grilled chicken like Mom makes?
Talk with your Quad manager about making you
a special meal and arrange a time to pick
- Complete Comment Cards
We want to hear from you. Take time to fill
in a comment card and the response will be
posted within 48 hours on the dining hall
- Let Us Help You
If you have nutrition questions or dietary
issues please call the registered dietitians.
- Karen Kettlewell at 437-4755
- Cheri Domanico at 437-3672
As you can see, healthy eating is mostly
common sense. So take the "weight
of the Freshman 15" off your body
and shoulders and enjoy your first year
at the University at Albany!