The “Freshman 15” is a term all college students are familiar with. But weight gain in college doesn’t really have to be accepted as a fact of life. Patricia Nielsen, Director of Health Services at Dana College, says “Weight gain isn’t inevitable.” There are ways to prevent this common occurrence.

“The first thing I would suggest,” said Sodexho’s General Manager Brenda Windmueller, “is moderation.” Nielsen agreed that watching your portion size is important. She observed that doing that sometimes gets disregarded because of the easy availability of food on campus. Also, the selection of food might be enticing, tempting students to overindulge.

“As you’re eating in the cafeteria or the Dragon’s Head, avoid fried foods if you can.” Nielsen said. She suggested substituting fried food with baked or grilled lean meats like chicken or fish. Other advice she offered on eating healthier in the cafeteria includes avoiding cheesy casseroles and sauces. Gravy and salad dressing should be used in small amounts too.

Fresh fruits are a great choice for snacking, and much better than the alternative of high calorie vending machine food or fast food, Nielsen said. Windmueller pointed out that the cafeteria does try to offer foods that are healthy, and she invites students’ suggestions for menu improvement. She said she “really wants [the cafeteria] to become a place you’re proud of, and that you’re happy to eat at.”

Windmueller reminds us that “Everybody’s different, everybody’s body reacts differently to different things…Try to get a nice healthy balance.” Nielsen also recommended maintaining a balanced diet and including breakfast.

Breakfast provides energy to start the day. Eating smaller meals periodically throughout the day rather than sitting down to 1 or 2 large meals keeps your metabolism going, Windmueller explained. She warned that fad diets which eliminate one whole food group can be dangerous. She said “Vitamin supplements are great, but they aren’t substitutes.”

Serious dieting may not be good in the long run because you have too little food intake and your body revolts, Nielsen said. She recommended the website www.mypyramid.gov. That site provides some guidelines for what you should eat sparingly, and what you should have more of according to your sex, age, and amount of daily activity. In particular, Nielsen said fiber is good to include in your diet. Fiber takes longer to digest and allows the feeling of fullness to last longer.

Nielsen said that it’s always a good idea to keep a record of what you eat. She and Windmueller emphasized that being active is really important too if you’re trying to avoid weight-gain.

The guidelines from the Department of Agriculture and the Department of Health and Human Services suggest at least 30 minutes of physical activity each day. They also offer some tips to get physically active and stay that way. Among them are remembering that physical activity doesn’t always mean “exercise.” You can think of things you like to do that are active and fit them into your schedule. Also, make it a group event and reward yourself for your achievement. Incorporate physical activity in your daily routine through simple things such as taking the stairs instead of the elevator, and walking instead of driving when you can (Hatfield, WebMD inc).

. “Drinking a lot of water is good for everybody.” Nielsen said. As for other beverages, Windmueller and Nielsen agree that soda is not a good choice. Windmueller said the high sugar content and carbonation in soda is unhealthy, and the cafeteria offers good alternatives such as Gatorade, sugar free lemonade, and skim milk. Nielsen reminds students that alcohol is not the best idea if you’re counting calories.

Nielsen also warns against people dealing with emotions through eating. Instead of seeking comfort foods, a person might ask him or herself how they’re feeling, and what kind of support there is available. Body image is highly emphasized in today’s society, but Nielsen pointed out that “Thin doesn’t always equal happy. Real happiness is a passion for life, and appreciation of the world, and peace with yourself as an individual.”