First-Year Food

You've landed in a buffet-style eating universe and there's unlimited double-decker chocolate cake. Many college campuses have lots of fast-food restaurants within easy reach of dorms or classes. Why not have pizza for dinner every night? Plus, you'll probably find that ordering Chinese food or cheese bread with friends at 2 AM is a common activity after a night out.

Most students tend to eat more than they did when living at home, sampling everything and snacking late at night. Eventually, many gain weight (the "freshman 15").

Studies show that students on average gain 3 to 10 pounds during their first 2 years of college. Both girls and guys do more maturing during their college years, so some weight gain is to be expected. But people who really pack on the pounds may become overweight or obese, increasing their risk of developing weight-related medical problems like high blood pressure and diabetes. And some students may resort to excessive dieting or other unhealthy eating behaviors when they see the number on the scale creeping up, or because they feel stressed.

To help you maintain a healthy weight, eat normally and at regular intervals — usually three well-balanced meals and maybe one or two healthy snacks — at the same times each day. That way, your body knows what to expect. Pay attention to your inner signals and eat when you're hungry and stop when you feel full. Watch portion sizes and try to resist trips back to the buffet for additional servings.

But chowing down when you're bored, munching because your roommate has pizza (even though you've already had dinner), or snacking on chocolate simply because you're stressed, means you are overriding your body's natural signals. This tends to lead to more chaotic eating and weight gain.