Avoiding the "freshman 15"

Experts say daily excercise is key to staving off weight gain

By Lynda Helm
The Collegian

Earning money for textbooks, making new friends, living away from home — the worries can seem endless for freshmen.

The one thing many freshmen do not consider is the possible spare tire around their waists or expanding behinds.

The change in lifestyle from high school to college can take a hit on a student’s health and weight.

Whether it’s a typical freshman moving away from home or a returning student, lifestyle change can affect the way a student eats and exercises.

Stephanie Morris, a registered dietitian at Fresno State, tells her students to add physical activity to their everyday routine. One simple way to do this is by taking a 15- to 20-minute walk around campus between classes.

Most incoming freshmen do not add a healthy routine or diet to their new life.

“Most of the time I either overeat or don’t eat at all,” Magdalena Mendoza, a liberal arts major said.

“There’s no in between.” “I eat anything and everything,” biology major Ara Celi said.

It is a normal phenomenon to rely on fast food once in college because students are often on the go.

Morris recommends choosing healthy sides along with the main entrée.

Sides such as fries and soda are the highest contributors to fat and calories. A medium soda can add more than 300 calories in one serving.

One way to avoid gaining weight is to replace the fries with a side salad, crackers or baby carrots.

Often students are so busy getting ready in the morning they do not have a chance to eat breakfast. It is a good idea to prepare something the night before.

“I don’t know how the math works,” Morris said, “but it takes 20 minutes to make something in the morning and 30 seconds the night before.”

For students looking for nutritious eating options, healthy food changes are brewing at Fresno State. David Binkle, Director of Food Services, has only been working at Fresno State for 30 days. However, with the help of feedback from students and staff he has already created a healthier food environment on campus.

Binkle’s first point of business has been the Residence Dining Hall. The dining hall is often mistaken to be open for dorm residents only. However, the dining hall is open to the public.

In the last month Binkle has added more vegetarian and vegan choices to the menu. Vegetarian is a good choice for both vegetarian and meat eaters, Morris said. They can help balance out other fatty food options.

Most vegetarian choices are lighter and healthier.

In the future, Binkle said he would like the dining hall to provide meals for special diets. For example, diabetic students who are on a strict diet could have a menu featuring glucose-free items.

The dining hall will be extending its hours for students to have a choice other than fast food later at night. It will be open from 6:30 a.m. to 7 p.m.

Binkle’s ultimate goal is to provide a healthy eating environment with a number of choices everyone can enjoy.

A change in the menu could be a good thing. Matt Clark, a business major and former dorm resident, had this to say about the food in the dining hall last year: “The entrées weren’t the greatest but I liked the sandwiches. They were fresh.”

“I always ate at the Taco Bell or the dining hall,” Katrina Estigly said, a former Fresno State student.

Binkle said the future holds menu changes for the Pub as well. Soon the Pub menu will feature fewer fried items and more grilled items; for example, grilled chicken sandwiches and salads. The menu should include more quick-serve items and fresher choices.

The Food Services Department also decides which restaurants will be available on campus. With the exception of Panda Express, which rents its space on campus, the Food Services Department chooses which items will be on the menu of campus restaurants.

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