How to Avoid the Freshman 15

1. How to Avoid the Freshman 15 By: Auraria Campus Student Dietetic Association

2. What is the Freshman 15? • The freshman 15 is, on average, the number of pounds gained within the first year students attend college. • It is simply a time when young adults leave home and start a new journey without adjusting to the responsibility that their body demands on them. • By monitoring YOUR health, physical activity, and eating habits it can be easily avoided.

3. Big Factors for gaining the “15” • Some Causes Include: • eating unhealthy foods in the cafeteria • keeping unhealthy foods and snacks in your dorm room • lack of exercise • drinking too much alcohol

4. How to Monitor Your Health • Plan and schedule work-outs in advance • Step on the scale • Check the color of your urine • Think PERF (produce, exercise, relaxation, fiber) • Conduct a self-examination (i.e., breast, testicles). • Get regular check-ups at your doctor

5. Physical Activity Recommendations • Less than half of Americans meet their recommended physical activity requirements! • Adults need at least: 150 minutes (2 ½ hours) of moderate-intensity exercise (i.e., brisk walking) and 2 or more days of strength training for the whole body (i.e., circuit training).

6. Physical Activity on Campus • Free Mind Body Fitness Classes (i.e., Yoga, Pilates, Nia, Zumba, etc…) • Free Campus Recreation Classes (i.e., Cycle, Zumba, Abs & Back, etc…) • Free PE Event Center which includes a pool, fitness center, racquetball, squash and basketball, dance studio, and more.

7. Other Ways to Get Physical Activity • Park farther away! • Walk your dog at a brisk pace • Take the RTD light rail or bus • Ride your bike to school or work • Join an outdoor hiking or running club • Find a work-out partner • Volunteer outdoors • Work-out somewhere fun!

8. Get your Zzzzzz’s • Average: 6-7 hours per night • Aim for 7-8, but you may need more • Lack of sleep and weight gain: • makes us hungry for high calorie foods • increases our appetite

9. Breakfast of Champions • Important for healthy body weight • Eat within 1 hour of waking up • Should include equal parts carbohydrates & protein and a healthy fat (milk counts as a carbohydrate)

10. Be Smart About Eating Late • Late night snack is ok if you’re actually hungry • Avoid high calorie, high fat, high sugar foods • Eat a healthy snack, such as fruit, nuts, raw veggies, whole-grain crackers, or low-fat dairy

11. Hydration: H20 • The importance of water • 8 Glasses of water a day? • Men need approx. 125 ounces of water daily • Women need approx. 91 ounces • This includes water intake from ALL foods and beverages!!!! • Moisture in food accounts for about 20% of the average person's total daily water intake.

12. Hydration Continued • Coffee and other caffeinated beverages do have some diuretic effect, causing your kidneys to form urine. But they are generally hydrating because of their water content. • Alcoholic beverages have the most dehydrating effect.

14. Key Concepts of Eating on a Budget • Make larger batches – Freeze the leftovers • Plan meals before you purchase • Use coupons and sales • Pack your lunch • Compare prices • Shop on perimeter • Buy in season if possible • Try to find recipes with similar ingredients

15. Healthy Snack Ideas • Raw vegetables with hummus • Baked pita and hummus • Trail mixes – or nuts by themselves • Roasted edamame • Fruit smoothie • Hard boiled eggs • No-bake granola bits or bars

16. Incorporating More Fruits & Veggies • Add diced vegetables and pumpkin puree to marinara or pizza sauce • Add pureed cauliflower or turnips to mashed potatoes • When making hamburger patties, finely chop vegetables like onions and peppers to mix into the base.  • Add vegetables to smoothies (carrots, spinach and kale can mask well). Also add fiber rich fruits (i.e, berries) • Adding vegetables to omelets • Load pizza with vitamin rich vegetables like peppers, tomatoes, onions, mushrooms etc.

17. Ingredient Substitutions • Add pumpkin puree, black beans or avocado to brownies in substitution for eggs, butter or oil • Plain or Greek yogurt instead of sour cream in a variety of recipes including baked goods, salad dressing and vegetable dips. • Spice up the vegetables and all meals with cayenne pepper or red pepper flakes. Avoid hot sauce that is high in sodium. • Use whole wheat flour or oats instead of refined flour or bread crumbs in recipes • Stick to honey to sweeten desserts or drinks instead of regular sugar • Avoid using artificial sweeteners

18. Nutrition Labels

19. Nutrition Claims Shown below, this table lists examples of nutrition claims that can help you choose foods todecrease your intakeof certain nutrients, such as fat or sodium.

20. Nutrition Claims continued… Shown below, this table lists examples of nutrition claims thatindicate a food has more of certain nutrients, which you may want to increase, such as iron, calcium or fiber.

21. Understanding Food Marketing Terms • Marketing Terms: • Natural • Whole • Processed or Unprocessed Blurry definitions and vague usage of certain phrases and words can lead to consumer confusion when purchasing food items.

22. Questions???