Most students head off to college or university looking forward to independence, making new friends, getting an education, and having lots of fun. What a lot of students don’t consider their first year(s) away from home is the need to eat well, exercise, and focus on their health. Many of us are used to having parents prepare our meals and staying active throughout high school via sports and other extra-curricular activities. College is the first time we must make conscious decisions about what to eat and how to stay in shape.

The Mythological Freshman 15

The lack of health awareness, especially among freshman, has led to the rumor of the “freshman 15”. This myth, first promulgated by an article in Seventeen Magazine back in 1989, suggests that the average freshman gains 15 pounds during their first year away at school. A study conducted by Ohio State University, however, debunked this myth. According to the study, on average, female freshmen only gain 2.4 pounds, while males typically gain 3.4 pounds.

Even if the legend of the freshman 15 is false, college is the time to establish the habits you’ll continue as an adult. Rather than trying to avoid the freshman 15, you can use your formative college years to commit yourself to a lifetime of eating well, exercising regularly, and keeping toxins out of your body. In the long run, good habits in college and after will help you avoid the typical weight gain that plagues Americans starting in their late 20s and into their 30s and 40s. Below are some ideas to get you on track:

1. Learn How to Cook

If you live on campus and have a meal card, then learning to cook is probably near impossible for you. However, if you opted for an off-campus apartment now is the time to use the kitchen for more than storing pizza boxes and empty beer bottles. If your next thought is “but I can’t even boil water”, then you need to pull on your grown up pants and learn. Here are some ideas of where to get started:

• Ask your parents: Most mothers would be thrilled at the thought of helping their kids master the kitchen. The next time you head home for a weekend or holiday, ask your mom or dad to help you learn how to cook some of your favorite recipes from childhood. Not only is this a great way to ease into cooking, it’s also great time to bond with your parents who may or may not miss your presence around the house.
• Order a meal delivery service: The latest thing to rock the kitchen since Guy Fieri’s hair are meal delivery subscriptions. You’ve probably seen ads for Home Chef, Blue Apron, Plated, Green Chef or one of the other dozens of services that offer pre-portioned meals shipped straight to your apartment with step-by-step easy-to-follow recipes. Most of the services also have additional tutorials online to help you learn everything from how to cook pasta to how to zest a lemon. Meal delivery kits are a fun solo endeavor, or a great way to involve your roommates with cooking (and cleaning). Check out Blue Apron’s current deals & promo.
• Watch YouTube or Food Network: With media at every turn, ignorance is no longer an excuse. You know you’re going to waste hours in front of the television anyway, so why not invest some time watching cooking shows? Or, watch videos from a top chef on YouTube to help you whip up a healthy dinner.

Cooking at home is the best way to control what you’re putting in your body and keep your food budget reasonable. It’s much easier learning to cook now, while you have time on your hands, than trying to learn while juggling a career after college.

2. Own the Cafeteria

If you have chosen to live on campus, then your cooking options are probably pretty limited. We also all know that the cafeteria doesn’t always serve the healthiest or tastiest fare. Instead of eating unlimited quantities of burgers and fries, try to stick with healthier, more nutritious food like fruit or offerings from the salad bar. Also make an attempt to control your portions; most people don’t need a second trip to the buffet line. Try to carry water with you so you’re less tempted by sodas and other sugary drinks that pack on calories. Get more tips on how to navigate the cafeteria here.

3. Stop Drinking…or At Least Cut Back

For lots of people, college is all about the parties. But guess what…beer is fattening, even the “lite” kinds. You don’t drink beer? That margarita you’re guzzling is probably even worse for you because it’s filled with sugar! No matter your alcohol of choice, practicing restraint when it comes to drinking will help keep your gut slimmer and trimmer. It’ll also keep your brain sharper for what you really came to school for…learning.

4. Establish a Workout Routine

Whether you make a habit of walking to class, sweat it out at the student rec center, or join an intramural team, try to find ways to stay active. You’ll likely have far more spare time in college to focus on working out than you will once you graduate to the real world. Experiment with various workout routines now and see what you like doing best.

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