As incoming college students settle into new routines, nutrition professors at the University of Rhode Island said the reality of the “freshman 15,” a term referring to weight gain during the first year of college, is more nuanced than the phrase suggests.
“Not every college student is suddenly going to gain 15 pounds,” Maya Vadiveloo, an associate professor in the Department of Nutrition, said. “It’s important to put aside fear, but recognize that for most people this is the first time students are in control of their eating habits, and it can be overwhelming.”
The average weight gain of five to 10 pounds among college freshmen is not universal and varies significantly among individuals, Kathleen Melanson, nutrition professor and energy balance laboratory director, said.
“Some weight gain can be attributed to natural growth and muscle development,” Melanson said.
While weight gain can be partially attributed to natural growth and muscle development, alcohol consumption is another factor, according to Melanson.
Binge drinking can lead to poor food choices and increased calorie intake, according to Vadiveloo. She used a can of beer as an example and said that one can of beer can contain 150 to 200 calories.
“These calories are the least satiating of them all,” Melanson said. “So alcohol as a source of calories actually stimulates appetite. Not only are you taking in the calories, you’re also taking in something that stimulates your hunger.”
Other factors contributing to weight gain include late-night eating, increased food variety, stress and sleep deprivation, according to Melanson. She said it is important to consider portion control when eating, and students should compare portion sizes at dining halls to those at home.
“It’s crucial to be aware of your hunger and satiety signals,” Melanson said.
When people are sleep deprived, they often reach for foods higher in sugar, sodium and fats, according to Melanson. Sleep deprivation can cause decreased physical activity, and if a sleep deprived individual does exercise, they end up exerting less energy.
To promote healthier eating, students living on campus should adopt regular eating schedules and prioritize nutritious options, according to Vadiveloo.
“Make whole grains, fruits, vegetables and lean proteins the default options in dining halls,” Vadilevoo said.
For incoming first-years concerned about weight gain, the nutrition professors offered reassuring advice. Vadiveloo said that focusing on balanced meals without striving for perfection should be the goal for students.
As students navigate their first year of college, Melanson encouraged a holistic approach to health, emphasizing balanced nutrition, regular physical activity, stress management and adequate sleep. Melanson then added that focusing on overall well-being is more important than fixating on weight alone.
“There is a need for colleges to address eating disorders and mental health issues more proactively,” Vadiveloo said. “Stressing the importance of nurturing the whole person, including mental health and practical life skills.” Vadiveloo said
Universities should also offer more engaging and healthy food options, making nutritious choices both appealing and accessible to students, according to Vadiveloo.
“It is important to create a supportive environment for students to develop healthy habits,” Vadiveloo said. “This includes providing education on nutrition, offering counseling services for those struggling with disordered eating and fostering a campus culture that prioritizes overall wellness.”
As the conversation around the “freshman 15” continues, Vadiveloo and Melanson encouraged students to embrace their college years while making informed choices regarding health and well-being.
For more information on campus nutrition resources, students can visit the student resources section of the Department of Nutrition’s website .