Nutritious and delicious

Freshman year of college is a year of firsts: The first time living far from home, the first time sharing a bathroom with more than 20 people and the first time pants sizes expand to an unfathomable number. However, there are easy things to do in order to avoid what is commonly called the “freshman 15.”

Jane Jakubczak, the registered dietitian at the university, said one way to combat this unwanted weight gain is simply to exercise.

For many, high school integrates daily exercise into a busy student’s schedule, whether through mandatory physical education classes or through numerous hours of varsity sports practices. 

“As we know, gaining weight is a lot about what you eat but also about exercise,” Jakubczak said.

With that, it’s important to fit in physical activity whenever possible. However, this doesn’t have to mean spending two hours at the gym.

Quick tips to pump up you heart rate: Run laps around McKeldin Mall, walk to and from classes at a rigorous pace, stretch and lift weights in the comfort of a dorm room or even buy the cheesy Carmen Electra workout video. Students can also participate in intramural sports or group fitness classes at the Eppley Recreation Center.

 Personal training services are also offered for a fee, and “are a great way to get motivated,” Assistant Director for Fitness for Campus Recreational Services, Brianne Rowh, said.

An influx of students visit the gyms at the beginning of the semester, but motivation dies as midterms near, Rowh added.

“When things become boring, we tend to think of it as a job,” Rowh said.

Jakubczak agreed, adding “Every little bit helps.” 

 Eating healthy food, whether at the on-campus dining halls, local restaurants or from the grocery store, is important to stay healthy. But time constraints often offer a challenge.

“The No. 1 reason students eat unhealthy is because they don’t have much time,” Jakubczak said, suggesting students take a quick look around to survey the day’s options.

The dining halls some maintain nutritious staples, such as grilled chicken, steamed vegetables, sandwiches — with whole-grain bread, lean meats and veggies — stir-fry with brown rice and a salad bar.

Another tip to healthy eating, according to Jakubczak, is to simply schedule meal times during the day. Many students forget to leave breaks for meals in their schedules.

Students get “over-hungry,” Jakubczak said, and compensate for those skipped meals in late-night snacks. In reality, eating smaller meals throughout the day is healthier, increasing the body’s metabolism and helping it burn more calories.

Nutritious on-the-go snacks are great for in-between classes, such as granola bars made of whole grain and trail mixes including dried fruit and nuts, Jakubczak said.

Along with smart food choices, choosing to limit alcohol consumption can help students to keep off the pounds. Alcohol contains empty calories, meaning it is of no nutritional value to the body.

To lessen — and space out — the calories a bit, try drinking seltzer water between drinks so you still have something in your hand, Jakubczak said.  

A final tip Jakubczak offered was to only drink coffee and other caffeinated drinks in moderation.

“While caffeine is never going to replace good sleep, coffee in moderation is part of a healthy diet,” Jakubczak said.

It does supply a temporary boost of energy, but afterward, students can crash — hard. 

Nutritionists haven’t condemned enjoying a cup of coffee in the morning. Students do, however, need to be careful on how much their bodies rely on caffeine. 

Jakubczak also warned students to watch the kind of coffee they drink. Mochas and lattes, complete with chocolate syrup and a dollop of whipped cream, can contain as many as 700 calories, which is as much as some meals. Instead, opt for the healthier choice of fresh-brewed coffee with Splenda and nonfat milk.  

Students who are having trouble managing their weight can seek help on the campus.

The ERC offers one free diet analysis session to all students. Jakubczak also offers consultations at the Health Center for a $10 co-pay. Students can call 301-314-8180 to schedule an appointment.

ga@umdbk.com