How to avoid the 'freshman 15'

TORONTO, Aug. 1 (UPI) -- Eating breakfast, including protein in meals and drinking water can help college students avoid the so-called freshman 15, a Canadian expert says.

Rena Mendelson, professor at the school of nutrition at Ryerson University in Toronto, says simple things like that can help first-year students -- and anyone who wants to avoid gaining weight -- avoid the common experience of packing on extra pounds the first year of college. Mendelson also recommends eating regular meals, whether one's schedule permits it or not.

For example, loading a backpack with a healthy lunch or snack that includes protein -- part-skim cheese strings, baked tortilla chips and low-fat bean dip or dried fruit and nut mix, for example -- will make it easier to resist junk food cravings. But keep food safe -- do not keep at room temperature for more than 2 hours, Mendelson says.

Pick lower-fat options, or no-fat options, such as low-fat milk instead of whole milk or light salad dressing instead of full-fat dressing.

"Never snack out of the box or bag. It's easy to lose track of how much you've eaten when you're studying or hanging out," Mendelson said in a statement. "Take out one serving and put the package away before you eat what's on your plate."

Drink water at meals instead of soda or beer, and use water to quench your thirst and flush out excess sodium, Mendelson says.

Studying can go long into the night, but avoid late-night eating. If you do snack, make healthy choices, such as fruit and veggie bars, fresh fruit, almonds, low-fat granola bars, whole-grain crackers and mini cans of tuna.