Avoiding the Freshman 15: Dining Hall Snacks
The Freshman 15: Navigating the Dining Hall
How does a weight-conscious student avoid gaining the Freshman 15 (or 5, or 10)? Nutrition expert Jonny Bowden, PhD, CNS, author of 'Living The Low Carb Life: Choosing the Diet That's Right for You from Atkins to Zone' offers his exclusive tips that will help you make healthy choices whether you're navigating the dining hall free-for-all, hanging out with friends, or snacking in your dorm:
1. Limit cafeteria time. "The best way to avoid sharks -- stay out of the water." Expanding on this old joke, Bowden explains, "Try not to eat every meal at the buffet."
2. Think twice about seconds. When you do eat at the dining hall, make a deal with yourself to avoid going back for seconds.
3. Watch portions. Use the salad plate instead of the dinner plate. Studies show that using smaller plates helps you keep portions in check.
4. Add some wait time. Make a deal with yourself that if you're going to have seconds, you'll wait 15 minutes. Most of the time if you can wait that long, you won't want them.
5. Prepare in advance. Do some food shopping. Have snacks like celery with peanut butter, and keep lots of fruit and nuts around.
6. Take a tip from AA. "Don’t get too tired, lonely or hungry." If you're too hungry, you're in trouble. To avoid letting yourself get overhungry and increasing the likelihood of overeating, don't skip meals.
7. Eat slowly. It takes about 20 minutes for your stomach to tell your brain it's full, so take your time and enjoy your food.
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