How to eat healthy and avoid the "Freshman 15"

TORONTO, August 12, 2013 --- Many new university and college students will be preparing their own food for the first time this fall or living on a residence meal plan, which can be both a fun and a daunting experience. Nutrition professor Rena Mendelson and Ryerson executive chef Joshna Maharaj have put together these tips for maintaining a balanced diet while at school:

1. Eat breakfast. Studies show that eating a healthy breakfast each morning can help improve concentration, performance and provide you with more strength and endurance throughout the day. Try to stick to foods that are high in fibre and low in fat. For example, a whole-wheat bagel with peanut butter and an orange, dried cereal mixed with fruit and yogurt, or if you have time in the morning a vegetable omelet or a fruit smoothie with fresh fruit, low-fat yogurt, sprinkled with low-fat granola. Look for breakfast items that both taste good and will keep you from snacking before lunch.

2. Keep healthy snacks on hand. If you’re living in a dorm, consider renting or buying a mini-fridge so you can store your own foods and depend less on residence meals. Even if you don’t have a fridge, you can still keep pretzels, fruit (dried or fresh), healthy nuts, and energy bars on hand.

3. Plan your snacks. Preparing a healthy snack before leaving for class in the morning makes it easier to resist buying junk food. Great snack ideas include:

• Part-skim cheese strings
• Carrot and celery sticks
• Baked tortilla chips and low-fat bean dip
• Dried fruit and nut mix
• Single serving of tuna (water-packed) with crackers
  

4. Eat low-fat food whenever possible. For instance, drink low-fat milk instead of whole milk, choose light salad dressing instead of full-fat dressing, and select items that are baked not fried. Restaurants and meal plans often post nutritional information online, so take a look at the website to make sure you choose healthier options.

5. Learn to love veggies. Vegetarian meals can be more nutritious than regular meals, so check with your residence to see what meat-free options they offer.

6. Up your fibre. Eat whole grains and legumes and fibre-rich cereal (look for at least seven grams of fibre per serving) several times a week, order sandwiches on 100 per cent whole wheat bread, eat entrées with beans, and regularly substitute white rice and other refined grains with brown rice, barley or bulgur.

7. Be mindful of servings. You can easily lose track of how much you’ve eaten when you’re eating right out of a box or a bag. Give yourself one serving at a time, and make sure you put the package away before you eat what’s on your plate.

8. Drink water. Water is the healthiest alternative to pop and alcohol. Besides quenching your thirst, water also helps keep skin looking good, helps prevent muscle fatigue and assists with maintaining healthy kidney and bowel functions.

9. Avoid late-night snacking. Try not to eat right before bedtime, but if you need a snack during an evening of studying, reach for a fruit and veggie bar, fresh fruit, almonds, low-fat granola bars, whole-grain crackers. If you want to celebrate a good grade with some pizza, choose vegetarian instead of loading up on meat toppings.

10. Party in moderation. Eat a healthy meal before you go so you aren’t starving when you get to a house party or bar. Plan to limit your alcohol consumption to weekends and avoid excessive binge drinking entirely.

11. Reduce your stress levels by:

• Keeping your class schedule organized
• Sleeping for seven to eight hours every night
• Exercising to relieve tension
  

Experts available for interviews:

Rena Mendelson
Professor, Ryerson University School of Nutrition
Office: 416-979-5000 x7522 | Alt: 416-785-1108
mendelso@ryerson.ca

Joshna Maharaj
Assistant Director, Food Services and Executive Chef
Ryerson University
joshna.maharaj@ryerson.ca