Dr. Wojo. Healthy Living. Simplified.

The dreaded “Freshman 15″ - the reputed number of pounds a college Freshman gains during the first year of college - has become almost an accepted fact-of-life on American campuses. And that’s unfortunate, especially when you consider the dramatic rise in obesity this country has experienced over the last 20 years. This rise in obesity - as well as the decrease in physical activity and excessive intake of calories, sugars and fast food - has led to the dramatic increase in the number of young people with type 2 diabetes. These youth are at increased risk of developing heart disease, nerve damage, stroke and kidney disease.

Overweight youth with poor eating habits prior to college simply cannot afford to gain the Freshman 15. It puts their long-term health at risk. And for those teens with good eating habits, college becomes a ‘testing ground’ wherein the choices they make can affect their health going forward.

What can parents and students do to avoid the Freshman 15? Work together.

Parents

• Send care packages with nutritious, yet fun, foods. Also include items such as frisbees, a basketball, running shorts and the like that will encourage your child to stay active.
• Help your child invest in a workout plan. Perhaps one of the ‘perks’ you can help finance is a membership at a local or university-sponsored gym.
• Rather than sending money for groceries, shop with your student when you visit campus and help them make smart choices.
• Choose a meal plan that doesn’t promote an “all-you-can-eat” mentality. There are various meal plan levels - if you buy one that is excessive, it will encourage your child to overdo it.

Students

• Don’t let the fluid structure of your day (courses at all hours, odd meal times) get the best of you. Be consistent with your meal times and carry healthy snack choices with you at all times. If you skip meals because of classes, you’re more likely to gorge at mealtime. Six small meals a day is ideal.
• Carry water with you - it’s great for flushing toxins, keeping you hydrated and maintaining overall health. Avoid making juices, sodas or energy drinks your standby.
• Find a workout partner. Having a friend to motivate you and workout with helps you stick with it. Join student rec leagues - it’s a great way to meet people and stay fit.
• Fill you plate with smart choices. Commit to having a serving of fruit and vegetables at lunch and dinner. If you choose pizza or fries, balance it with a healthy side salad.
• Remember, liquid calories count. Liquor and beer are very caloric and often lead people to make poor food choices.