Maintaining a healthy lifestyle while on campus can be difficult.  Many food locations tempt you with unhealthy options and many students find themselves skipping exercise for extra study time.  Here are some facts and tips to help you with your healthy lifestyle. 

The Facts:

-Most freshman don’t actually gain the “Freshman Fifteen,” but studies have shown that U.S. and Canadian college students gain an average of 6-9 pounds their first year away from home. 

-Beer drinking and decreased physical activity tend to be the main reasons for this weight gain. 

-A healthy rate of weight loss is 1 to 2 pounds per week. Any more is less likely to be sustained over time

-One pound of weight loss requires a deficit of 3500 Calories


-Eat Breakfast. Breakfast is the most important meal of the day. Have a bowl of cereal with skim milk and a serving of V8 Splash.  This will help start your day off right with fiber, calcium, fruit, and vegetables.

-Plan Ahead. Eat a balanced meal or snack every 3-4 hours.  Pack your lunch to ensure having enough to eat and to control healthy eating habits.

-Limit liquid calories. This included carbonated beverages, juices, and alcohol.  Drink water instead.

-Stock the fridge. Keep your dorm room or apartment stocked with healthy snacks such as low-calorie popcorn and fruit.

-Exercise regularly.  It is recommended to get 30 minutes of moderate exercise at least 5 days a week.  Choose activities you enjoy to ensure you’ll stay on track.

Choosing a Vegetarian Lifestyle:

Many college students experiment with or adopt a vegetarian lifestyle.  Here are some information and tips to help.

-At risk for deficiencies of several vitamins and minerals.  Eating a ready-to-eat breakfast cereal can help obtain these nutrients.

-Choose foods that are baked, steamed, for stir-fried rather than deep-fried.

-Select whole grains rather than refined carbohydrates.

-Consume food fortified with vitamins and minerals.

For the Student Athlete:

-Student Athletes nee to consume more Calories and nutrients and take care not to severely restrict Calories

-Muscles require adequate carbohydrates for fuel and protein for grown and repair

-Fat is an important source of stored energy for use during exercise, so it’s important not to have body fat levels that are too low.

- Sport drinks are ideal for events longer than an hour, because they include carbohydrates for fatigued muscles and electrolytes for those lost during perspiration.


These are just some of the ways to help you choose a healthy lifestyle.  Visit for Daily Recommended Values and nutritional information specific to you. It’s a great source to keep you on track with your healthy lifestyle and help you avoid the “Freshman Fifteen.”