Hot Topics In Nutrition: The "Freshman Fifteen"

Is it myth or reality? 

Many students complain of weight gain of five to fifteen pounds or more during their first year at Cornell, but no scientific studies have looked at this until recently. Now, ongoing research at Cornell’s Division of Nutritional Sciences has discovered that Cornell students tend to gain an average of four pounds during their first semester here.

What does this mean? 

Actually, weight gain during freshman year is not inevitable. Some students gain, some lose, and some stay at the same weight.  A weight gain of four pounds in one semester, if it occurs, it is not problematic in itself. However, larger weight gains, or weight that continues to increase over several semesters, would be undesirable for most people.

Among the causes for weight gain identified by the research, extra eating at dining halls, including at breakfast, is a major factor. Cornell Dining works well to accommodate the various tastes as well as nutrition needs of the diverse student population, and that translates to a wide variety of available foods. 

If the variety of foods at buffet-style dining seems too tempting, you can learn to navigate the dining halls, find nutritious meals, and avoid seconds of high calorie foods and desserts. Rotate your selections to try different items at other meals rather than all at the same time. And, devise some strategies to keep you from overeating if extended social time occurs during meal-time.

Here are some of the reasons why college students might gain weight, along with strategies to address them.

• Extra eating at the dining halls: Learn what you need for a balanced meal, and avoid seconds of high calorie items such as fried foods and baked desserts.  Look for broiled fish, chicken or meat, and vegetable dishes. Select fruit for extras and snacks. Eat slowly and sip water with your meals. For extended social time, suggest that the conversation continue outside the dining area or take an after-dinner stroll with friends.
• Skipping meals: If you skip a meal due to rushing through the day, your chances of overeating later are greater. Do eat three meals a day with well-chosen snacks to keep your energy level up.  
• Snacking while studying: Snacking is important to maintain your energy level, but avoid munching while you hit the books. Instead, take regular breaks for snacking, stretching, and refreshing your mind. See Eating Tips for some good snack suggestions.
• Late nights: Extra waking hours translate to greater hunger as well as excessive snacking, so get sufficient rest. 
• Take-out/ order-in food: Beware of a continual intake of high calorie foods, such as wings and pizza. 
• Vending machines: Choose wholesome snacks instead candy. Plan ahead and take something with you to avoid an afternoon trip to the vending machine. Have the right foods on hand for late night snacks.
• Lack of exercise: Remember to get regular exercise by walking and other activity. Thirty to 45 minutes of moderate exercise three to four times a week can be helpful in keeping extra weight off.
• Too many high calorie fluids: Stay hydrated with plenty of water (a glass every hour or two is usually sufficient; more may be needed during exercise). You may include a few servings each of juice and milk per day, but avoid excessive quantities of sweetened beverages.
• Alcohol intake: Alcohol and alcoholic beverages contain hidden calories (80-150 or more per drink) that tend to be stored as body fat. If you're having difficulty limiting your alcohol intake, you may want to consult with one of our BASICS counselors.

If you're still worried

Check your weight occasionally and notice any trends. If you observe a consistent increase over several weeks, or if you notice that you are overeating to cope with stress, consider an appointment with the Cornell Healthy Eating Program. Don’t obsess, but if you’ve tried the suggestions above and need some help, it might be time to talk to a nutritionist or other health professional. It’s better to address any weight issue before it becomes a bigger problem.

For more information about weight management and nutrition, review the CHEP website pages on Weight Loss and Eating Tips.