Beware the All-You-Can-Eat Cafeteria!

So everyone knows about the dreaded Freshman 15, but in actuality you can put on weight at any time in your college career. Being cautious about what you are eating is not a bad thing, especially when you’re allowed unlimited slices of pizza and ice cream…everyday. Now I bet you’re thinking, “Oh, well I only have it every couple of days” but consider this, every once in awhile can still affect you negatively. I’m not saying you should never indulge in Ben and Jerry’s on a gloomy Sunday or enjoy a pile of fries at dinner, but you should treat your taste buds well occasionally and treat your body well daily.

College is a transition from family life to being out on your own. You have to learn what foods are good for your body and what is your correct portion size. Our cafeterias offer home-style dishes, pizza, fresh sandwiches, and a fully stocked salad bar daily; the only problem is that it requires self control and management of what you are eating daily.

I’m sure you think that’s hard work, so let’s make it easy. Here are some general guidelines for what you should be eating, but remember this also varies depending on gender, age and weight.

  • Eat at least 3-4 servings of vegetables
  • 2-3 servings of fruit is recommended
  • Eat 3oz of protein for every meal
  • Try 3-4 servings of whole wheat carbohydrates
  • 1 source of dietary fat such as cheese, nuts, or yogurt
  • Occasionally have a serving of legumes (beans, lentils, etc.)
a healthy portion size diagram

Here’s an example of what YOUR plate should look like!


If you’re interested, you can find more information on correct portion size and healthy foods here. Just remember to think twice about grabbing that extra slice of pizza and
keep your portions small. It’s not that hard; managing your diet is as easy as taking a smaller plate!

–Cassie Tokach

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  1. Jul.3.2014@8:07 pm - An Independence Day to Remember | Admissions says:

    […] and never let anything green touch your plate. But it’s important to get good nutrition and limit portion sizes –especially if you are hoping to avoid the Freshman 15. Step out of the line for burgers and […]

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