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How to Avoid Freshman 15? Freshman 15 is the belief that college freshmen gain an average of 15 pounds during their firs PowerPoint Presentation
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How to Avoid Freshman 15? Freshman 15 is the belief that college freshmen gain an average of 15 pounds during their firs - PowerPoint PPT Presentation


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How to Avoid Freshman 15? Freshman 15 is the belief that college freshmen gain an average of 15 pounds during their first year at college. . Fact or Fiction?

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How to Avoid Freshman 15?

Freshman 15 is the belief that college freshmen gain an average of 15 pounds during their first year at college.

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Fact or Fiction?

Recent studies have found that most college freshmen gain an average of 4-7 pounds, NOT 15, during their freshmen year of college. Over time…those pounds add up! Think about it…4-7 pounds each year for 10 years = 40-70 pounds

Source American Dietetic Association: Avoiding the Freshman 15 8/8/2006

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Weight Gain Increases Your Risk for:

  • Heart Disease
  • Diabetes
  • Stroke
  • Cancer
  • High Blood Pressure
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For a Healthy Diet…

  • Make Healthy Choices
    • Avoid foods described as crispy, creamy, fried, & buttered
    • Choose foods described as baked, grilled, broiled, and light
  • Watch Out for Snacking
    • Snacking is fine in moderation. Opt for healthier snacks as often as possible. Instead of eating out of the box or bag, put a small portion in a sandwich bag or bowl.
  • Portion Control
    • Split large portions at restaurants and share with a friend or take the leftovers home.
    • Learn what correct portion sizes are at MyPyramid.gov
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For a Healthy Diet…

  • Include Fruits and Vegetables
    • Try to include at least one fruit and/or vegetable at each meal. This will leave less room for less healthy options
  • Don’t Skip Meals
    • Skipping meals can make you tired, which will make it harder to concentrate in class.
    • If you skip meals you will be prone to eat more calories than usual the next time you eat
  • Seek Advice
    • The Student Wellness Center offers free nutrition counseling for students.
    • Go to Campus Dining Services website for nutrition information of food on campus at www.food.osu.edu.
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College Diet

Students can eat whatever and whenever they want… Unfortunately, they don’t always make the best choices.

Only 6% of OSU students get the recommended 5 or more servings of fruits and vegetables a day.

Source: National College Health Assessment

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Physical Activity

Fewer than 40% of OSU students exercise the recommended 3-5 days a week

Source: National College Health Assessment

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For More Physical Activity Go To…

  • Recreational & Physical Activity Center (RPAC)
  • Adventure Recreation Center (ARC)
  • Outdoor Recreation Center (ORC)
  • Jesse Owens Centers
    • Offer strength training and cardio equipment
    • Basketball and raquetball courts
    • Indoor track (RPAC)
    • Equipment rental
    • Climbing wall (ORC)
    • Personal training
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For More Physical Activity Go To…

  • Intramural and Club Sports
    • Intramural teams for everything from flag football, to hockey, to cricket. Prices vary by league.
  • Buck-I-Robics
    • Several different classes available each quarter
    • Attend any class as much as you like for $35 dollars per quarter
  • Fred Beakman Park
    • Walking/running trail
    • Basketball and sand volleyball courts
    • Soccer and baseball fields
    • Equipment rental
  • For more info visit www.recsports.osu.edu
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Ways to De-Stress

  • Counseling and Consultation Services
    • Individual and group counseling available
    • Address personal, academic, and career concerns
    • For more information go to www.ccs.osu.edu
  • Massages
    • Offered at the RPAC on a daily basis
    • $40 per session
  • Student Wellness Center
    • Moonlight Madness Late Night Events
    • For more information go to www.swc.osu.edu
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Stress

College can add a lot of stress to your daily life. From studying, to meeting new people, and getting acquainted to a new place. And stress has been shown to affect weight gain.

student wellness center services
Student Wellness Center Services
  • Personalized Health Risk Appraisal
  • Nutrition Counseling & Education
  • BASICS: alcohol assessment & feedback
  • Party Smart
  • Moonlight Madness Late Night Events
  • Condom Club
  • Anonymous HIV Antibody Testing
  • Sexual Violence, Education & Support
  • Financial Counseling & Education