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living well

living well


 

DODGING THE 15
By Laurelee Misseghers, Bellevue Club Registered Dietitian

oon, high school graduates will be starting a new adventure, and heading off to college. For many, this will be the first time they have had total control of what they eat and when they eat, and this can quickly lead to what is known as the "freshmen 15."

Many college freshmen gain, some quickly, some gradually, and it can be a struggle to lose the weight—with new eating habits, and convenient choices rather than healthy ones.

To avoid unwanted weight gain, it is important to recognize that we are in control over everything that goes into our mouths. Although there is some controversy over the exact number, it is generally accepted that people gain one pound of fat for every 3,500 calories consumed (through food, and for many freshmen, through alcohol) above what the body needs.

Liquid calories are often the problem. When out with friends, it's easy to consume just one or two drinks, and if you go out frequently, this can add up to a lot of calories!

Beverage Serving Size Calories
Soda
2% Lowfat Milk
Caffe Latte (whole milk, Starbucks)
Caffe Latte (nonfat, Starbucks)
Energy Drink (like Red Bull)
Beer
Red Wine
White Wine
12 ounces
12 ounces
12 ounces
12 ounces
12 ounces
12 ounces
5 ounces
5 ounces
124-189
183
200
120
160
153
125
122

Another trap is eating a lot of fast food or junk food, say, when studying or under a lot of stress. Its popularity is understandable—it's usually quite cheap, and it tastes good, too! However, it's best to limit intake to an occasional treat, rather than making fast food a stable part of your diet.

But even here, a few simple changes can save a lot of calories. According to data collected by the Palo Alto Medical Foundation of Sutter Health, choosing to have a McDonald's hamburger instead of their Quarter Pounder with Cheese can save you 470 calories. Choosing Wendy's small French fries instead of their Great Biggie size will save you 310 calories and choosing a Wendy's small Frosty instead of a McDonald's Triple Thick Shake will save you 1,000 calories!

While it's common sense to know that these foods aren't the healthiest, it can sometimes be challenging to know how to eat properly, with so many guidelines out there.

The Healthy Plate Method provides a good general guide. So when you're going through the cafeteria line, imagine that you have divided your plate in half. Half of the plate should be vegetables—whether a salad, or a side of cooked vegetables. The other half of the plate is divided into quarters. One quarter is filled with foods high in protein, such as legumes, or animal-based proteins. The other quarter should be filled with starches—grains, potatoes, corn, peas or winter squash. On the side, you could choose to have either some fruit or a glass of milk.

If you occasionally overeat, don't forget the importance of exercise—whether it be through intramural sports or enjoying a walk around campus with a friend—to help burn off some of those extra calories!

WANT TO BE A WELLNESS WARRIOR?

The Bellevue Club offers a variety of wellness programs, classes and seminars. In addition, if you want a more individualized approach, the Club's award-winning Your Body Your Life program might be for you. Call 425-688-3461 or email wellness@bellevueclub.com for more information.

INTERESTED IN BC WELLNESS?

The Bellevue Club offers a variety of wellness programs, classes and seminars. From personal training to nutrition to life coaching, we have experts who can help you realize whole body wellness.

The Club's Your Body Your Life program can help you find the track you need. If you think it might be for you, give us a call at 425-688-3461 or email wellness@bellevueclub.com for more information.


Beverage
Serving Size
Calories
Soda
2% Lowfat Milk
Caffe Latte (whole milk, Starbucks)
Caffe Latte (nonfat, Starbucks)
Energy Drink (like Red Bull)
Beer
Red Wine
White Wine
12 ounces
12 ounces
12 ounces
12 ounces
12 ounces
12 ounces
5 ounces
5 ounces
124-189
183
200
120
160
153
125
122
 


 
Wellness Center: 425-688-3461 | wellness@bellevueclub.com


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