Nutritionists recommend thinking before eating to avoid extra pesky pounds
Between class, work, studying and social activities, it can be hard to avoid the infamous “freshman 15,” but a few easy lifestyle changes can prevent gaining extra pounds.
Healthy-eating habits prevent chronic diseases like diabetes, obesity and heart disease, and nutrition and dietetics professor Deborah Cohen said these habits are often formed in college.
“Lots of our eating habits are established when we are young,” she said. “When we’re old it’s hard to change. So many chronic diseases are the results of eating habits that you establish now in college.”
Student Krista Keay said nutrition is especially important in college, and that is why she decided to major in it.
“Nutrition is a really important issue in almost everything we do today,” she said. “I think it’s so important to be educated about it and be able to educate others.”
Both Cohen and Keay identified time management, availability of fast food and portion size as nutrition issues that affect students.
“I think time is the biggest challenge,” Cohen said. “Students work; they go to class, study and spend way too much time on social networking sites, and none of these activities burn many calories.”
Keay said places like Saggio’s, Sonic and Chick-fil-A at the SUB are easy options for students, but often only provide fried, greasy foods.
“If you have to eat on campus, go to Outtakes,” she said. “They have fruit and yogurts, or you can bring food from home.”
Cohen said eating properly is helpful, but students must also make sure to get enough exercise. She said making nutritious choices is as simple as thinking about when to eat, what to eat and how much to eat.
“Just be more cognizant of hunger,” she said. “Don’t eat when you’re bored, tired, fill in the blank here. Go take a walk around your dorm or neighborhood. Keep low-calorie snacks on hand, limit fast food and eat more fruits and vegetables.”
Keay said eating fresh fruit and vegetables daily helps the body get the “good carbs” it needs.
Student Brennan Artrip said health-conscious students face obstacles when looking for food alternatives.
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“One major challenge is money,” he said. “Healthy food is just more expensive. I try to eat healthy, but fresh fruit and vegetables are pretty pricey.”
Student Casey Barton said he doesn’t eat as healthy as he should.
“But honestly, unhealthy foods are just easier to come by,” he said.
**Psychology department seeks female
patients for weight-loss study**
Women struggling with weight issues have an opportunity to help themselves and others.
UNM Psychology Dean Jane Ellen Smith said she is recruiting Caucasian and Hispanic women for two weight-issue studies that focus on the obstacles women face and why they don’t always complete treatment.
“We’re interested in finding out about the factors that cause them to drop out,” she said. “What we want to see is if there something about this culture.”
Smith said the research builds on a study conducted by Dr. Julie Austin, whose findings showed Hispanic women with a poor body image and women who value family over everything tend not to complete treatment. She said a focus group will try to uncover whether Hispanic women are more prone to drop out of weight-loss treatment.
Graduate student Katy Belon is conducting some of the research. She said about two-thirds of adults are obese.
“It’s a lifestyle change,” she said. “The changes include dietary and exercise, as well as simply keeping a log of your food.”
Albuquerque resident Sarah Ravago Hammond said eating healthy was not always an option for her. She said she didn’t eat well-balanced meals and didn’t start thinking about what she ate until high school.
“We always had refried beans and tortillas,” Hammond said. “It’s just a personal choice. I don’t want to pass down food issues to my daughter. I want her to eat when she’s hungry.”
Call the research lab at 277-7514 to participate in the study.
How to avoid stress-induced weight gain
1. Don’t think about skipping breakfast.
Studies show that people who eat breakfast have a higher metabolism than those who skip out on this important meal.
2. Skipping out on lunch is also unforgivable. Plan ahead for busy days when you have back-to-back classes by consuming simple protein/carbohydrate combinations like nuts, string cheese or an apple between classes.
3. Take at least 20 minutes to eat your meals to allow sufficient time for your brain to register you had food. You will avoid overeating.
4. Find ways to get in at least five servings of fruits and vegetables per day.
5. Eating a healthy snack when you are hungry is appropriate, but if you are not hungry, you are eating in response to another cue, like boredom, studying, eating because others around you are eating, etc.
6. Look for ways to have your favorite foods, but in a healthy way. For example, order a thin-crust pizza and top with several veggies instead of the meats. Load your Mexican food with salsa instead of sour cream.
7. Consider sharing one dessert with a friend.
Better yet, enjoy a generous portion of fresh fruit as an alternative to desserts.
*According to UNC Campus Health Services
