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With the beginning of the new school year, excitement is filling the air as incoming freshmen eagerly embark on their college journeys. However, along with the thrill of new beginnings comes a wave of uncertainty. Many first-year students arrive on campus with preconceived notions about what their collegiate experience will entail, particularly when it comes to the infamous “freshman 15” stereotype. Fortunately, this notion is more myth than reality.

As a current senior in college, I can confidently dispel the myth that unhealthy eating is the only option on campus. While weight gain is normal during college, they are influenced by a variety of factors such as eating habits, stress levels, physical activity and more. The idea that all freshmen will inevitably gain 15 pounds during their first year is simply not accurate.

That being said, weight gain during the first year of college is not uncommon. Unlike life at home, where meals are often structured and prepared by parents, college life offers a new level of freedom when it comes to food choices. Fast food is easily accessible, and dining halls present a buffet of options both healthy and unhealthy, making it challenging to maintain a balanced diet.

According to a study conducted by the National Institutes of Health, the average weight gain for first-year college students is just 2.7 pounds. However, the study also revealed that freshmen experience weight gain at a rate 5.5 times that of the general population.

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The good news is, there are plenty of ways to avoid unhealthy habits during your freshman year. By adopting a few simple strategies, you can maintain your wellbeing while enjoying your newfound independence. In the following paragraphs, I’ll share some tips and tricks that helped me navigate my freshman year with a balanced approach.

(1) Dorm mini fridge: lifesaver or snack saboteur?

Having a mini fridge stocked with your favorite snacks sounds fantastic, but you might find yourself munching around the clock before you know it. To make the best use out of a mini fridge, fill it with satisfying, nutritious and energy-boosting options. Consider stocking it with granola bars, fruit cups, Greek yogurt or ready-made salads from the dining hall. These choices will keep you full and energized through your day.

(2) Keep walking!

Exercise plays a vital role in relieving stress and maintaining overall physical and mental health during college. Engaging in physical activity triggers the release of endorphins, natural mood enhancers that not only help you manage the pressures of academic life but also maintain your health. College life, especially during midterms and finals, can become overwhelming. But even on the busiest days, incorporating exercise can make a significant difference.

When a gym visit isn’t feasible, something as simple as taking a walk around campus with a friend can be just as effective. This not only provides a refreshing break from studying but also helps to alleviate stress while keeping you physically active. By finding small ways to integrate movement into your daily routine, you can greatly enhance both your physical and mental health throughout your college experience.

(3) Craft your own meals at dining halls: Dining halls offer more than just pre-cooked meals; they provide a variety of individual ingredients like boiled eggs, yogurt cups, avocados and more. If the healthy options on the menu don’t appeal to you, consider creating your own dish using these available ingredients. During my freshman year, I often gathered avocados, boiled eggs and plain bread to prepare a delicious morning avocado toast. Additionally, I would grab a cup of yogurt and enhance it with fresh fruits from the fruit bar. This approach not only gives you greater control over your meals but also keeps your food choices flexible, empowering you to make healthier decisions.

(4) Manage your stress: The fast-paced environment of college life often introduces incoming freshmen to new and overwhelming levels of stress. For many, this stress can be difficult to manage, leading to unhealthy coping mechanisms.

Fortunately, the university offers a wealth of resources designed to help students manage stress. The Barnes Center at The Arch stands out as a hub for wellness and stress relief. It provides a variety of services, including counseling, meditation rooms, pet therapy and a fitness center, making it an ideal sanctuary for students seeking to maintain balance in their lives. In my freshman year, I found pet therapy to be especially helpful. Spending time with therapy animals provided me with a much-needed break from the demands of my environment. The Barnes Center also offers stress-management seminars and courses, equipping students with practical techniques to navigate the challenges of college life.

By taking advantage of these resources and incorporating healthy habits into your daily routine, you can effectively manage stress and set yourself up for a successful and fulfilling college experience.

Kinda Alhourani is a senior majoring in Nutrition and Dietetics and Chemistry. Her column appears bi-weekly. She can be reached at kmalhour@syr.edu.

Published on August 27, 2024 at 11:25 pm