Part of diabetes management is weight control, so this weight gain can wreak havoc on the best of diabetes plans.
Does every freshman gain fifteen pounds when they start college? Not necessarily. It just takes some planning and a little bit of strategy to navigate some common weight-related pitfalls. Here are six tips to keep your weight on track while still enjoying college life.
Drink More Water
It's tempting to grab a soda or fruit drink from the vending machines when you're in a hurry, but it's just as easy to buy a bottle of water instead. You'll cut down on empty calories and keep your blood sugar from spiking. If you need to have something besides water, try unsweetened herbal or green teas. They are comforting, and many of them have antioxidants.
Avoid Packaged Goodies
Candy bars, bags of chips, cookies, and other snacks also lurk in the vending machines, coffee shops and kiosks on campus. It's so easy when you're in a hurry, with no time between classes, to give in and grab one or two of these fattening choices. Plan ahead for busy days. Keep a loaf of bread and a jar of peanut butter in your dorm room, and carry a sandwich with you, if you don't have time to go to the dining hall. Keep a bag of apples, oranges or a bunch of bananas on your windowsill. They make great, quick snacks when you're on the go.
Don't Snack the Night Away
There's nothing like an all-nighter to derail your diet plans. Pizza, chicken wings, and greasy take-out food usually find their way into the dorm after hours when you're trying to study for a big test the next day. The combination of being tired and stressed can make you eat your way through the study session. Fried foods, gloppy sauces, and heavy desserts are no good anytime, much less in the middle of the night. If you have to snack, raw vegetables are a good choice. They're crunchy and low in calories. Low-fat microwave popcorn can also get you through the night. If you're really hungry, pizza isn't as bad as you might think. Leave off the pepperoni and sausage and order it topped with vegetables.
Pick and Choose at the Dining Hall
There is usually a range of foods to choose from in the dining hall. Meals are usually served cafeteria or buffet style. Scope out the offerings before choosing what you want to eat. Fried food, creamy soups and sauces, and heavy desserts can pack a lot of calories and fat. Choose clear soups, baked or broiled food, and skip desserts or split one with a friend. Portion control can really help, too. It's easy to take too much when you're hungry, so remember to keep portions moderate. You can always go back for seconds if you are still hungry, but keep in mind that it takes the brain twenty minutes to realize that the stomach has had enough.
Don't Party Too Hearty
Even though the legal drinking age in the United States is 21, the reality is that there may still be parties on or off campus that serve alcohol, and opportunity might present the temptation to participate. Not only can alcohol contribute to weight gain, but it can make your blood sugar drop, especially if you take insulin or oral diabetes medications. If you are under 21, don't drink. If you are of legal drinking age, keep your alcohol consumption to one or two drinks and check your blood sugar, especially before you go to sleep.
Plan Your Splurges
It's okay to treat yourself once in a while. Make a deal with yourself that if you stick to your diet plans every day that you can have a serving or two of something special once a week.
Bye-bye, Freshman Fifteen
It's hard to always watch what you eat, but if you do, your diabetes management will stay on track and that freshman fifteen will be nowhere in sight.
