Other issues of Nutrition Advisor

Nutrition 101
for students away from home

For years, newfound freedom, stress associated with the transition to college life and the “all you can eat” dining halls were blamed for the notorious “freshman 15.” Now, most nutrition experts agree that this old fallacy is more fiction than fact. More recent studies report that the overall weight gain among the freshman crowd is closer to four or five pounds.

Unhealthy eating habits
“Current research suggests that the freshman 15 myth may do more harm than good,” said Lisa Tartamella-Kimmel, MS, RD, a registered dietitian and outpatient nutrition coordinator at Yale-New Haven Hospital. “Sending kids to school with this preconceived notion may cause them to become preoccupied with their weight and make extreme dietary decisions that could potentially set the stage for eating disorders.

What's more alarming are the poor eating habits that are rampant on most campuses,” Tartamella continued. “College students don't come close to meeting the recommended five servings of fruits and vegetables a day. Their diets also tend to be low in fiber and high in artery-clogging saturated fat. Ongoing food consumption studies show that college females also fail to meet their daily needs for calcium, magnesium and zinc. So, rather than focus on the freshman 15, most students really just need a little Nutrition 101.”

Simple nutrition rules
Tartamella-Kimmel suggests some very simple rules when it comes to the smarter student making smarter food choices. Among her tips for the high school and college crowd:

• Don't skip meals, especially breakfast. For the college crowd, get a small dorm fridge and stock it with food items such as yogurt, whole grain dry cereal, trail mix, canned or dried fruit or peanut butter. These same, portable foods can work for high school kids who can't make it to the kitchen table.
• Include one fruit or vegetable at each meal. Wash down breakfast with a glass of orange juice, add a sliced tomato to a sandwich, include a salad with dinner and snack on a piece of fresh fruit-you'll meet your five servings a day without really trying.
• Practice portion control and take smaller amounts of the things you really want. Balance higher fat food choices with lower calorie options like vegetables and fresh fruit. Most college campuses and high school cafeterias have become more conscious of the foods they serve and it's likely you'll find healthier choices on the menu.
• Limit late night snacks. Properly fueling your body throughout the day keeps late-night cravings and calories at bay.
• Choose your drinks wisely. There is no substitute for drinking plenty of water. Watch colas and coffee-too much caffeine can cause insomnia, anxiety, stress, stomach irritation and headaches. Also watch the alcohol calories, which can add up very quickly.
• Above all, exercise. The best nutrition program combines a well-balanced regiment of proper and sensible caloric intake with an exercise program, which helps reduce weight gain and acts as a stress reliever as well.

Making smart food choices is not just good for the body. It helps to keep up a good energy level, improve concentration and make studying for those exams an easier task.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information on this topic, see

• Take charge of your health: A teenager's guide to better health, Weight Control Information Network, National Institute of Diabetes and Digestive and Kidney Diseases
• The College Student's Guide to Eating Well on Campus by Ann Selkowitz, MS, RD, LittD, Tulip Hill Press, June 8, 2000
• Yale-New Haven Nutrition Forum (search by keyword)
• American School Food Service Association (children's nutrition)
• American Dietetic Association

Other issues addressed by Yale-New Haven Nutrition Advisor:

• All fats are not created equal
• The whole truth about whole grains
• Alzheimer's disease and diet
• Does fast food have to equal fat food?
• The truth about trans fats
• Understanding yogurt
• Thinking about going low-carb?
• What's to drink?
• Obesity—it's not just for grown-ups anymore
• Fruits and vegetables: Always in season
• Calcium: Not just for bones anymore!
• Mercury Rising
• A powerful B vitamin: Folate
• Vegging out
• Manic for organic
• Beta carotene
• Archive

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.