The "Freshman 15" is a common fear among many first-year college students.
The term was first introduced and popularized on the cover of a 1989 issue of Seventeen magazine with the headline “Fighting the Freshman 15.”
However, the actual amount of weight gained during a student's freshman year of college is closer to 3-10 pounds, according to a study by The National Center for Biotechnology Information.
Gaining weight isn’t inherently a bad thing, but for students who worry about it as they start college, here are a few tips to ease their minds.
Nutrition plays a pivotal role in a person's health.
Sarah Bellini, a professor of nutrition, dietetics and food science at BYU, has four helpful tips to keep college students healthy and energized.
First, eating a balanced diet is important for making sure students have enough energy to make it through a long school day.
“You are getting fruits and vegetables and you're getting carbohydrates and you're getting protein, even fat, to some extent,” Bellini said.
Bellini said not to worry about getting organic fruits and vegetables. Canned and frozen work just as well and “have pretty much the same nutrition."
Along with maintaining a balanced diet, Bellini suggested college students not drink all of their calories. College students living in dorms are likely to have some type of meal plan that allows access to unlimited drinks.
As tempting as it may be to drink a gallon of chocolate milk, “don't have chocolate milk, a lot of chocolate milk, because that has added sugars to it,” Bellini said. “Be mindful of those drinks that have added sugar."
Lastly, Bellini suggested exploring new foods. This can be simply trying a roommate's cooking, a new fruit or even a food you’ve had in the past but didn’t love. “It is important to try it more than once,” she said.
Along with nutrition, getting up and moving even for 30 minutes a day is a great way to stay healthy and have the energy to make it through a busy schedule.
“Find something you like that you can do consistently for just 30 minutes every other day.” said Lizzy Miles, an adjunct professor at BYU.
BYU provides students with more than just a gym. They also offer a number of Y-Fit classes students can take for free.
“You don't have to sign up. You just show up. There's Pilates, there's Zumba, there's so much to do,” Miles said.
The best way to find out when classes are happening is to check the student wellness website, which lists more options beyond the student gym.
BYU also offers other resources like BYU Outdoors Unlimited, where students can rent outdoor recreational equipment like mountain bikes and backpacking gear.
“You're in a really great place in Provo in that you're so close to so many outdoor options,” Miles said.
Going for a short hike or walking along the Provo River Trail can be great choices, and workouts don't need to be intense.
Miles said it “matters (less) about the intensity and more about the time.”
Staying fit doesn't have to be hard. Making small changes, like walking to campus instead of driving, can help boost energy levels and keep students healthy.