Between late-night study sessions, donating plasma for extra cash and returning phone calls to Mom, the last thing a new student needs to worry about is the “freshman 15” – the weight commonly gained by students during their first year away from home.

But the truth is that many freshmen will probably head home after their first year at Iowa State with a little extra body weight, along with their load of dirty laundry.

Crystal Morrison, registered dietitian at Hy-Vee, 3800 Lincoln Way, said the weight gain is due to several factors, including increased calorie intake, late-night snacking and the buffet-style meals served in residence halls.

“It can’t be pinned on any one food,” said Sally Barclay, clinician at the ISU Nutrition Clinic for Employee Wellness. Other contributing factors are portion sizes, convenience foods, and the consumption of beer and other alcoholic drinks.

“Students have freedom at college,” Barclay said, mentioning that food is more available to students. She said the UDCC goes through more food than normal during the first two weeks of a semester because “students’ eyes are bigger than their stomachs.”

A 2000 study conducted by Cornell University suggests the typical weight gain for first-year students is closer to 4 pounds – not as much as is commonly thought.

So what’s the secret to avoiding weight gain, be it 4 or 15 pounds? Barclay suggests anyone can keep unwanted pounds from creeping on with activity and knowledge of better food choices.

There are many things students can do to avoid the weight gain.

Morrison recommended students carry a healthy snack, such as fruit or string cheese, in their book bags. Students are less likely to give in to temptation and buy a candy bar from a vending machine with a healthy option at hand.

The American Dietetic Association recommends that students be aware of their portion sizes, not skip meals and keep healthy snacks on hand.

Barclay suggested students ask themselves if they are really hungry when they find themselves reaching for food.

“Many times students will eat when socializing, bored or as a distraction,” she said.

On campus this fall there will be a new tool available for students eating at the buffet-style dining halls. Known as NetNutrition, it can be accessed through the ISU Dining Web site, www.dining.iastate.edu.

“To briefly summarize, students can log onto [NetNutrition], click what they’ve eaten for the day and the amount eaten,” said Judith Trumpy, program coordinator for ISU Dining.

NetNutrition will analyze a meal’s nutrients and display the results in a chart. To help students figure out this new tool, a registered dietitian will be in each of the dining halls during dinner from Sept. 3 through Sept. 12 to demonstrate how to use the program.

More support and personalized suggestions are available from staff dietitians at Thielen Student Health Center.

Morrison and Barclay agree that a lack of physical activity can also be blamed for the typical weight gain.

Rachel Mugge, freshman in health and human performance, is worried about the freshman 15. Before moving onto campus, Mugge proactively started an exercise routine.

“I hope to keep it up,” she said.

Barclay suggested that students schedule physical activity into their day as though it were a class.

“I see students out waiting for the bus when [the weather] is nice,” Barclay said.

She suggested walking between classes or back to the residence halls as a way to sneak activity into a busy schedule.

Gaining weight is not inevitable. Cory Bauer, sophomore in biology, maintained roughly the same weight through his freshman year and did not worry much about it.

“I ate more than I ate at home,” he said.

Bauer stayed active by playing golf.

Thomas Kaiser, sophomore in economics, also maintained his weight by eating healthily and staying active. He ate salads for some meals, went on a daily run and worked out.

To avoid having to use the next notch on your belt, stay active, take advantage of the recreational facilities, don’t go back for that second helping of chocolate pudding and try an after-dinner walk through a park to enjoy the scenery.