Ask a Dietitian

As seen on BCTV November 20/01

Now well into the school year, university students are hitting the books, studying for midterms and final exams. Activity seems to have petered off for some and the time available for cooking and meal planning has vanished. The result? Some students are noticing that the jeans they wore in the summer are getting a little snug.

This is not uncommon. In fact, the average weight gain for young women in university is 10 lbs in 4 years! Why does this happen?

• Reduced activity. No time, other priorities, school sports from high school have ended, rainy weather… the list goes on. Your activity should be the last thing to go. It is well documented that active people handle stress better, have better concentration and often more energy than inactive people. So, if you think skipping your run to study for an exam is going to help you do better… think again.
• Fast Food. If your activity level lowers, so should your food intake, however, what usually happens is convenience or fast food becomes a mainstay in the diet. Fast food tends to be much higher in fat than food you would make at home, and with each gram of fat comes 9 calories, and the calories add up.
• Skipping Meals. Another factor that may affect weight gain with University students is skipping meals. If you are in a hurry and forget your lunch or have a class right through mealtime, you may end up going more than 4 hours without food. When this happens your body begins to conserve energy and your metabolism slows. By the time you get home you are starved, overeat, and all the extra energy you consume is stored as fat for later. If later consists of studying… you may start stockpiling the extra energy long-term. Hence, the weight gain.
• Increased alcohol consumption. For some students, University is a party. Frat parties mid-week, night clubs on the weekend, and with each outing comes a few drinks. Just 7 drinks a week for 10 months is equal to 6 pounds of weight gain. So you can see how this all adds up.
• Money. It is a myth that healthy eating costs more. A bag of lentils at $3 will last you 6 meals where a 4oz piece of chicken at $3 will last 1 meal. Fruits, vegetables, yogurt and cereal cost much less per serving than a chocolate bar or a bag of chips, a definitely a homemade meal will cost you less than take out at McDonalds.

What strategies can you have to prevent further weight gain and actually start the weight loss process?

• Start eating more regularly. Aim to eat every 3 hours. If you have snacks between your meals, not only will you stay more alert in class, but you will also control your appetite so you don’t overeat at your next meal. Portable snack ideas include fruit, yogurt, granola bars, dried fruit and nuts, fruit smoothies (in a water bottle), 1/2 sandwich, energy bar or dry cereal.
• Don’t make dinner the biggest meal of your day.
• If eating out, look for foods that are low in fat. Avoid deep fried foods and cream sauces. Choose items with vegetables, add salads to meals, order sandwiches, lentil soup or chili.
• Fill up on the vegetable portion of your meal. Vegetables should cover the majority of your plate.
• Include some lean protein in your meals such as fish, beans, tofu, chicken, turkey, eggs and extra lean ground beef.
• Reduce your alcohol consumption
• Exercise! Move it and lose it!

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!