Transcript How to Avoid the Freshman 15

How to Avoid
Freshman 15?
Freshman 15 is the belief
that college freshmen gain an
average of 15 pounds during
their first year at college.
Fact or Fiction?
Recent studies have found that
most college freshmen gain an
average of 4-7 pounds, NOT 15,
during their freshmen year of
college. Over. time…those
pounds add up! Think about it…
4-7 pounds each year for 10
years = 40-70 pounds
Source American Dietetic Association: Avoiding the Freshman 15 8/8/2006
Weight Gain Increases
Your Risk for:
•Heart Disease
•Diabetes
•Stroke
•Cancer
•High Blood Pressure
For a Healthy Diet…
•Make Healthy Choices
–Avoid foods described as crispy, creamy, fried, & buttered
–Choose foods described as baked, grilled, broiled, and light
•Watch Out for Snacking
–Snacking is fine in moderation. Opt for healthier snacks as
often as possible. Instead of eating out of the box or bag, put a
small portion in a sandwich bag or bowl.
•Portion Control
–Split large portions at restaurants and share with a friend or
take the leftovers home.
–Learn what correct portion sizes are at MyPyramid.gov
For a Healthy Diet…
•Include Fruits and Vegetables
–Try to include at least one fruit and/or vegetable at each meal. This
will leave less room for less healthy options
•Don’t Skip Meals
–Skipping meals can make you tired, which will make it harder to
concentrate in class.
–If you skip meals you will be prone to eat more calories than usual
the next time you eat
•Seek Advice
–The Student Wellness Center offers free nutrition counseling for
students.
–Go to Campus Dining Services website for nutrition information of
food on campus at www.food.osu.edu.
College Diet
Students can eat whatever and
whenever they want…
Unfortunately, they don’t always
make the best choices.
.
Only 6% of OSU students get the
recommended 5 or more servings
of fruits and vegetables a day.
Source: National College Health Assessment
Physical Activity
Fewer than 40% of OSU
students exercise the
recommended 3-5 days a
week
Source: National College Health Assessment
For More Physical Activity Go To…
•Recreational & Physical Activity Center
(RPAC)
•Adventure Recreation Center (ARC)
•Outdoor Recreation Center (ORC)
•Jesse Owens Centers
–Offer strength training and cardio equipment
–Basketball and raquetball courts
–Indoor track (RPAC)
–Equipment rental
–Climbing wall (ORC)
–Personal training
For More Physical Activity Go To…
•Intramural and Club Sports
–Intramural teams for everything from flag football, to hockey, to
cricket. Prices vary by league.
•Buck-I-Robics
–Several different classes available each quarter
–Attend any class as much as you like for $35 dollars per quarter
•Fred Beakman Park
–Walking/running trail
–Basketball and sand volleyball courts
–Soccer and baseball fields
–Equipment rental
•For more info visit www.recsports.osu.edu
Ways to De-Stress
•Counseling and Consultation Services
–Individual and group counseling available
–Address personal, academic, and career concerns
–For more information go to www.ccs.osu.edu
•Massages
–Offered at the RPAC on a daily basis
–$40 per session
•Student Wellness Center
–Moonlight Madness Late Night Events
–For more information go to www.swc.osu.edu
Stress
College can add a lot of stress
to your daily life. From
studying, to meeting new
people, and getting acquainted
to a new place. And stress has
been shown to affect weight
gain.
Student Wellness Center
Services
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Personalized Health Risk Appraisal
Nutrition Counseling & Education
BASICS: alcohol assessment & feedback
Party Smart
Moonlight Madness Late Night Events
Condom Club
Anonymous HIV Antibody Testing
Sexual Violence, Education & Support
Financial Counseling & Education