Ah, the freshman year of college. No parents looking over your shoulder managing every decision, adjusting to a heavy load of classes, the freedom to go out with friends for as long as you want, whenever you want - and a school cafeteria ready to serve up any food you want, as much as you want, when you want it. Add to that the alcohol that almost always becomes a staple part of a college freshman’s diet, and you have a recipe for weight gain disaster. In fact, weigh gain during the first year of college is so prevalent it even has a name - the freshman fifteen. And these days, when obesity is at an all time high anyway, many college freshman can ill afford to gain any weight, and for many more, the idea of fifteen pounds is dreaming - they gain more like the freshman thirty, or more. But this college tradition doesn’t have to catch everyone. There are lots of ways to manage your diet during the freshman years of college, so you can enjoy the occasional middle of the night pizza run and still maintain a healthy weight.

Preparing for the freshman fifteen should start well before you get to college. Developing a habit for healthy eating during your high school years will serve you well in the long term. Mom and Dad can have a lot of impact here, by preparing healthy family meals and encouraging kids to make smart choices when they go out to eat with friends. Developing a regular exercise schedule is also important. Exercise is often one of the first things to fall by the wayside when kids get to college, often because they don’t know “how things work” with the gym on campus and they feel insecure about figuring it all out. You can skip this feeling by getting the lowdown on the gym and other exercise opportunities before you hit campus. That way, you’ll look like an old pro the first time you enter the college gym.

Next, learn to recognize the danger signs. There are many businesses around college campuses that seem to thrive on making students fat. Every college kid is constantly assaulted by offers for cheap pizza, wings, gyros, subs and more that can be delivered to dorm rooms around the clock. Then there is the school cafeteria that serves tons of high fat, high sugar food, and the many snack bars around campus. Recognize the difference between cheap and convenient and healthy. That doesn’t mean you can’t indulge with your friends from time to time, but earn these indulgences by making smart choices most of the time.

Last but not least, be realistic about alcohol. Sure, technically, freshmen are under age, but stay realistic - college freshman almost always drink. Often, they drink a lot. Alcohol is a major source of empty calories, and to manage your weight, you have to be realistic about how many alcohol calories you are consuming. A single drink can have well over 200 calories, and when you have several drinks, you can easily consume an entire day’s worth of calories in your alcohol consumption alone. And of course, what happens when you have had too much to drink? You usually end up binge eating as well. This caloric one-two punch won’t take long to show up on the scale.

If you conquer these things, however, you can stay away from the freshman weight trap. Eat well, exercise, keep a watchful eye on your drinking and watch the scales. Making a few good choices will give you plenty of benefits in the long term.

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