Carol Fellows

Carol Fellows, dietitian and assistant professor of health and nutrition sciences, said freshmen may go from an environment of carefully planned meals to one of unlimited choices.

Balanced Meals

Fellows said students need to make sure they don't eat too many processed foods.They need to stick to whole grains, pastas, fruits and vegetables.

Students should make sure they eat balanced meals with protein, carbohydrates, dairy, etc., Fellows said.

Freshmen should also stay away from junk food and sodas.Fellows said students may not realize how many calories are in soda, athletic drinks, and juices.

In a 64-ounce soda, a student could be consuming 500 to 800 calories.

Fellows suggests drinking water and other low calorie beverages and also watching portion sizes on Gatorade and soda.

Coffee

Some students will find they need an extra boost of caffeine before class or in mid-afternoon.Fellows said the caffeine won't hurt, but users need to watch what they ask for in their coffee because the calories can add up.

Don't go for the extra tall mocha with extra chocolate milk, Fellows said.Coffee junkies should use soy or low fat milk and get smaller drink sizes.

She also said students can treat themselves to the full calorie loaders every once in a while as a treat, but not make it a habit.

Overeating

Students may tend to overeat rather then eating until full.Fellows said students need to listen to their body.

Because students are running between classes and often don't have time to stop for food, they tend to be to hungry and "chow down," Fellows said.

Said Fellows: "Typically the body needs to be fueled every four to five hours."

Freshmen should remember to carry snacks if they have back-to-back classes.That way students won't overeat when they sit down to a meal and they'll be able to think better because food will fuel the brain, Fellows said.

Comfort food

Fellows said some freshmen use food to tame new emotions they are feeling since they are away from home.

Known as "comfort food," students turn toward junk food because they are homesick or because they can't handle the pressures of college.

"If they find they are grabbing food when they are lonely, they need to find other mechanisms to cope," Fellows said.

Physical activity

When freshmen get to school they may stop making their health a priority and focus on their school work.

"Physical activity is so important because it's one of the things most people give up," Fellows said.

Students need to take an hour each day and either go walking or use Reed Gym, Fellows said.The exercise will help relieve stress and burn off extra calories.

If freshmen eat balanced meals, watch their portion sizes, don't overeat, and remain physically active they can avoid the dreaded "Freshman 15," said Fellows.

Carol Fellows
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Carol has been at TCKC as the renal dietitian for over eight years.Prior to this she has worked as a renal dietitian at a variety of facilities for over twenty three years.Carol obtained her degree in dietetics at the University of Dayton, followed by a year's internship at Barnes hospital in St Louis.Carol provides nutritional counseling for patients and their families.