For decades students have feared the dreaded ‘freshman 15,’ or the widely held belief that collegiate newbies gain weight during their first year on campus.
While some research indicates the freshman 15 is an urban myth, the excitement of living away from home for the first time, coupled with the freedom to make less healthy choices, could lead to harmful habits that may impact dorm-dwellers immediately, and for many years to come, says Diane Stadler, Ph.D., RD, LD, an associate professor of medicine (health promotion and sports medicine) and director of the Graduate Programs in Human Nutrition in the OHSU School of Medicine.
“College living offers new and exciting food options for young adults,” explains Stadler. “While experimenting with food can be an important and positive experience, some of the most appealing options, from fast food and pizza to large portioned cafeteria meals, can be high in fat, simple carbohydrates and calories. While these selections taste great and are highly convenient, after a while, some students may notice an unfavorable impact on how their clothes fit and their overall health.”
So, how can burgeoning academics fit healthy habits into their busy learning and social schedules without breaking the bank? Stadler and students in the OHSU dietetic interns and nutrition graduate program suggest the following:
Protein Bites
Ingredients
- 1 cup dry oats (old-fashioned, but quick cooking also works)
- 1/4 cup peanut butter (or any alternative nut butter)
- 1/4 cup honey
- 1/4 cup raisins/Craisins/chopped dates/other dried fruit
- Dash of salt
- 1/2 teaspoon vanilla
Instructions
- In a medium bowl, add all of the ingredients and stir to combine well. The mixture should be a bit sticky. Refrigerate for at least 30 minutes to set.
- Use a spoon to scoop about 1 Tablespoon of the peanut butter mixture into your hand. Roll into a ball. Repeat with the remaining mixture. This should make about 12 protein balls.
Store the balls covered in the fridge for up to a week, or in the freezer for longer.
Overnight Oats
Ingredients--For the base:
- ½ cup rolled oats
- 1/3 cup plain yogurt
- 2/3 cup milk, water, or other liquid
- 1 tbsp chia seeds or ground flax meal
- ½ tsp vanilla extract
- pinch of salt
- 1‐2 tbsp honey or maple syrup, to taste
Mix‐ins: (optional)
- Dried fruits: raisons, cranberries, sliced dried apricot, sliced dates, dried coconut
- Fresh fruits: banana, sliced apple, mango, pineapple, berries, cherries
- Other fruits/vegetables: shredded carrot, pumpkin puree
- Liquids: water, milk, soy milk, almond milk, oat milk, coconut milk
- Sweets: chocolate chips, honey, maple syrup, agave syrup, sugar
- Spices and other flavors: peanut butter, cocoa powder, cream cheese, cinnamon, lemon zest, ground nutmeg, ground cloves, ground cardamom
Instructions:
- In a mason jar with a lid (or any other 16 oz. microwavable container that can be tightly covered), mix rolled oats, yogurt, milk, chia seeds, vanilla extract, salt, and honey or another sweetener (if desired) until there are no dry pockets of oatmeal.
- Leave overnight in the fridge.
- In the morning, either heat in the microwave for 1‐2 minutes, or eat cold.
Tips: This recipe is all about experimenting with flavors. Try “mix‐ins” to create new flavor profiles such as:
- Chocolate‐peanut butter: Mix in 2 tbsp peanut butter and 2 tbsp cocoa powder
- Carrot cake: Mix in 1 large carrot, peeled and shredded, 2 tbsp cream cheese, ¼ cup raisins, and ½ tsp ground cinnamon
- Banana‐chocolate chip: Mix in ½ banana, chopped or mashed and 2 tbsp chocolate chips
- Pumpkin spice: Mix in ½ cup plain pumpkin puree, ½ tsp ground cinnamon, 1/8 tsp ground cloves, and ¼ tsp ground nutmeg
Click this link to download a recipes for Soup-erb Pho and Fruit Smoothie. The download also includes the other recipes listed in this article.
Overall, Stadler and students suggest a mindful approach to consuming food, paying attention to meals and eating with a purpose.
“In general, food tastes great, and when shared with friends, it can be fun and social. But, be sure that the foods you choose to eat also have a role in nourishing your body. This will not only ensure health through your college years, but for the entire life ahead of you,” says Stadler.