There are no shortage of stories this time of year on warding off the freshman 15. For what it's worth, Elisabetta Politi, nutrition director at the Duke Diet and Fitness Center, offers the following tips:
- Make a plan. Know when your classes are and plan how to eat healthy between classes and where to get appropriate foods.
- Eat breakfast. If you're in a hurry, keep it simple by choosing whole grain cereal with milk and a piece of fruit.
- Have a good supply of fruits and vegetables so you have something healthy to eat when you need a snack.
- When it comes to beverages, drink lots of water, choose sugar-free drinks, and have a few glasses of low-fat or fat-free milk each day. The protein in milk can help you feel full longer.
- Use the "plate your portion" strategy to maintain portion control. Fill half your plate with vegetables and fruit, one-quarter with grains (possibly whole grains), and one-quarter with lean protein. Avoid mayonnaise-heavy side dishes such as coleslaw, potato salad and macaroni salad.
- Keep a food diary, which will help you assess and change your eating habits.
- Get at least 30 minutes of physical activity a day.
I agree with most of these, although I would assume protein in other sources besides milk would have the same effect.
I don't think keeping a food diary is realistic for the long-term ( and she does say to use it for assessment). It's also not a good idea if you're prone to becoming obsessive or nitpicky about your calories.
Do you think it's a good list?