Freshman 15? Maybe not, but many students do gain weight

PHILADELPHIA (WPVI) -- You've probably heard of the 'freshman 15,' the idea that many college students gain 15 pounds their first year away from home.

But is this reality?

The good new: this is basically a myth. Studies show only about five percent of college freshman gain 15 pounds the first year.

The bad news: many students will put on anywhere from two to four pounds per year, so it can add up.

Some of those pounds can come from bad decisions made in the campus dining hall.

"The issue is if students are eating breakfast, lunch and dinner, they're eating 'all you can eat' at all three of those meals," said registered dietitian Emily Rubin of Jefferson.

She says the weight gain is avoidable.

"When you first come in, take a loop around before you just start grabbing," she said.

She says survey the choices first and look for healthy options.

"A lot of times they do have signage or labels either on the website or in front of the food saying which one is lower calorie or a healthier option," Emily said.

You can always load up on veggies, pick fruit and look for lean meats.

As for pizza and burgers, you may be eating them outside the dining hall, so it's a good idea to limit them inside.

"These are the options once a week, or smaller burger and small fries versus double burger and large fries," she said.

She says on-the go portion-controlled items are also a good option.

Another good option is the salad bar. Many today are labeled with green for 'go' on healthy foods, yellow for 'use caution' and red for 'use sparingly.'

Rubin says the biggest pitfalls with salad is cheese and heavy dressing. Look for lighter options like oil and vinegar.

And remember: don't over-do it with desserts. "You wouldn't have this every day in high school, so don't do it in college," Emily said.

Also be mindful of drinks. Soda and flavored coffee drinks can be loaded with sugar and calories.