September is here and that means the new school year is upon us. Among all of the excitement that can come along with moving to a new area, leaving home and adjusting to new roommates can always make college interesting.

(source)

So often we hear about the “freshman 15″ – the dreaded freshman 15 actually, that anyone who is going to college is fully aware of. What can you do to prevent weight gain in college? There are some things to focus on to keep your college experience a healthy one!

Snacking: Schedules tend to vary while in college (late nights and later mornings) and snacking can be a great way to keep a semi-normal eating schedule.

  • Keep healthy snacks in your dorm room: microwavable popcorn, oatmeal, granola bars, cereal, nuts, whole grain crackers, peanut butter, whole grain bread
  • If you’ve got a refrigerator stock it with: cheese sticks, greek yogurt, cartons of milk

Meals in the Dining Hall:

  • Be sure to eat something in the morning (even if breakfast doesn’t come with your plan) whether its a piece of fruit and milk from the night before or a piece of bread with peanut butter
  • Utilize the salad bar! I loved dorm food, when else do you have access to a wide variety of vegetables that are cut and prepared for you? Aim for 3 servings of veggies at lunch and dinner
  • Sandwich Bar: these can be a great place to build a sandwich of your own – choose whole grain bread + lean protein like turkey or ham + veggies + mustard and a bit of mayo or other flavor spread
  • Hot Foods: Instead of having pizza and pasta every day look for stir-frys, lean proteins and roasted or sauteed veggies
  • Limit: pizza, burgers, pasta and desserts. Sure, you are going to have pizza from time to time, but it doesn’t need to be an everyday thing

*Drinking certainly doesn’t help – don’t go overboard on drinking, it can lead to bad decisions and also that late night pizza habit not to mention that it is illegal until you are 21.

Exercise:

Not only will exercise help keep you focused for study sessions, consistent exercise will also help keep those extra pounds to a minimum.

  • Try out new classes at the gym
  • Need a quick routine to do in your room? Try free online exercise videos!

Gained Weight?

Don’t stress yourself out too much about gaining a few pounds. Get settled into your new routine, get moving and make some healthier food swaps.

Do you have any tips to share?

DSC00016

ask the nutritionist: MSG

I received a question regarding MSG and I thought it would be a great topic for ask the nutritionist series. We always hear that MSG is the worst thing for us and we should avoid it at all costs. But what about my beloved pho? And the other dishes that are most commonly thought to use MSG

Read more…

378089643_4b984cacd3

ask the nutritionist: fitting in exercise

I know what you are thinking. This is A Nutritionist Eats, not Exercises! (source) But I certainly know that exercise is a huge part of any healthy lifestyle. I have been active my whole life, spending my childhood hiking, biking, swimming on the swim team, playing sports and even having a plyometric routine at age

Read more…

Foodbuzz

ask the nutritionist: excuses?

Sometimes I feel myself feeling a little stressed, down and hungry. Now I know what I should do (hello lara bar in desk drawer). But what if I’m feeling salty and don’t have any salty snacks? Yes, yes I did. Total vending machine snack attack. And while I wish I has the self-control of some,

Read more…

ask the nutritionist: favorite fast food

CHIPOTLE! Now usually I bring my own lunch to work, but there are definitely times when I don’t have time the night before or I just don’t have any great lunch food on hand…or I’m just plain lazy I work in the suburbs and so there are not a lot of great restaurant options (think

Read more…

ask the nutritionist: make over asian sunday

The taster loves to have Asian Sundays and order Chinese take-out. Don’t get me wrong, I love the take-out too, but lately I have been thinking that I could do our own Asian Sunday meal with a lot less grease and guilt but that tastes just as good. I’m certainly not saying this is the

Read more…

ask the nutritionist: eating at the ballpark

The eating experience at a ballpark all depends on where you are – and if you are going to a Yankee’s game, they now post the calorie counts for the beloved sausages, hot dogs and sodas on the board, which I think is so great! I do not count calories religiously but I do think

Read more…