Lehigh University:

Being away from home for the first time can wreak havoc with some student's waistlines and physical health.  While weight gain and colds are normal, there are a few preventative steps you can take to stave off the dreaded freshmen 15 and other physical ailments.  Susan Kitei, director of Lehigh University's Health and Wellness Center, offers these tips to students on nutrition, health and snacks.

AVOIDING THE FRESHMAN 15:

• Don't panic if you put on a couple of pounds; realize that some students, especially males, have not finished growing. Guys who are "late bloomers" may be adding muscle mass their freshman year, considered a normal and healthy cause of weight gain. In addition, recent studies show that the average weight gain among freshmen is actually closer to 5 pounds.
• Maintain a high physical activity level, particularly if you were an athlete in high school and you do not plan on playing a varsity sport in college.  Continue exercising by joining intramural or club sports or by visiting the fitness center. If you were sedentary in high school, consider starting an exercise program. Most campuses, including Lehigh, offer classes at convenient times, as well as the availability of a fitness center and swimming pool.
•  Be conscious of what you are eating in your new daily routine.  Late night snacks are often a form of socializing. Listen to your body and don't eat much if you are not truly hungry when others around you are eating.
• Realize that alcohol contains lots of empty calories. Unwanted weight gain is just one adverse effect of frequent binge drinking, a common phenomenon among college students.
• Don't skip meals, especially breakfast.  Freshmen adjusting to new schedules are often guilty of this and may be tempted to skip meals. This leads to eating excessively later in the day.
• Drink plenty of water to help decrease hunger.

HOW TO STAY HEALTHY YOUR FIRST YEAR AWAY FROM HOME:

• Get enough sleep. Most young adults need 7-8 hours of sleep daily. Not getting enough sleep can stress your immune system, and make you more susceptible to both physical illness and mental fatigue
• Wash your hands often with soap and water, especially before meals and after using the bathroom. This cuts down on many germs, including the common cold.
• Do not share drinking containers or cigarettes with others. This will cut down on the germs that are transmitted through saliva.
• Eat a balanced diet, and don't skip meals.
• Make sure your immunizations are up to date, even if your campus does not have immunization requirements. Consider getting a flu shot in the fall, offered at many schools.
• Understand that drinking alcohol and smoking cigarettes can both hinder your immune system's functioning.
• Drink plenty of water.

HEALTHY SNACKS TO KEEP ON HAND:

• Fruit
• Granola bars
• Pretzels
• Microwave popcorn, lower fat variety
• Yogurt
• Nuts in small quantities
• Dry cereal or any other preferred snack food that is relatively low in fat.

HOW TO RECOGNIZE AN EATING DISORDER (IN YOURSELF OR A FRIEND):

• Thinking about food all the time (obsessing about what you'll have to eat at your next meal)
• Purging behavior such as vomiting or laxative abuse (Friends should be suspicious if they find vomited material in the bathroom.)
• Binging behavior, or the feeling that someone cannot stop eating, even when not hungry.
• Rapid weight loss over a short period of time due to dieting.
• Severe dieting ("I don't eat any fat.")
• Losing one's menstrual period when there is no other reason for this.
• Abnormal body image (A very thin person believes she or he is overweight.)
• Over-exercising, either for too long each time or too often

RECOMMENDED ITEMS TO HAVE IN YOUR FIRST AID KIT:

• Band-aids
• Antibiotic ointment
• Decongestant
• Anti-diarrhea medication
• Antacids
• Acetaminophen (Tylenol) or ibuprofen (Advil)
• A copy of your medical insurance card and prescription card
• Prescription medication
• Eyeglasses (For contact wearers; may need to keep their contact lenses out if they develop an eye infection