How to Avoid Freshman 15 Freshman 15 is

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 My. Pyramid. 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 • • • 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