Help Your Teen to Avoid the Freshman 15

Here's some food for thought: a study of college students done by Tufts University found that 27 percent were overweight, 27 percent had at least one component of metabolic syndrome and 12 percent had high total cholesterol levels. These dangerous signs mean that many college students are eating their way to serious health problems. Offer your teen these four tips (click here for a printable version).

Smart Food Choices for Healthy College Living

Being at college offers you the freedom to make food decisions, from what you'll eat to when you'll eat it. If you use that freedom wisely, the leftover sushi won't get you (as in food poisoning), nor will the dreaded "freshman 15" (the mythical 15 pounds freshmen are said to gain; most males gain an average of 6 pounds, and females gain an average of 4.5 pounds). And, who knows, you could wind up healthier than when you arrived. Here are some tips to help you choose healthfully, to benefit both your body and your brain:

Tip # 1: Eat What Your Body Needs
For good health, eat grains (bread, cereal, rice, pasta), vegetables, fruits, milk (also yogurt, cheese), and meat or beans every day. A study of University of New Hampshire students revealed that 95 percent of undergraduate women were not meeting their daily fiber needs, and one-fifth or more were falling short on nutritional intake of iron, calcium and folate. Other studies have shown that college students rarely eat enough fruits and vegetables. According to the USDA analysis of nutritional needs (www.mypyramid.gov), the more active you are, the more you can eat.

Gals: What You Need to Eat

A 19-year-old female who exercises less than 30 minutes most days should eat: