As single parents, it’s hard enough for you to send your teens off to college without having to worry about what they will – or won’t – eat once they’re settling into school life away from home.

Social scientists’ studies conflict on whether freshmen are more likely to gain 15 pounds or end up with eating disorders, but either way it’s a good idea to make sure your youngster heads off to class with information on how to develop good eating habits.

A group of third-year Tennessee Tech students studying nutrition under Cathy Cunningham, a human ecology professor, came up with this list to help others avoid packing on those extra pounds during the first year at college.

1. Use your meal card. You'll find yourself eating at regularly scheduled times with a better variety of food choices. Make your cafeteria visits social, fun times with friends.
2. Oatmeal for breakfast. Your mother is right -- don't skip breakfast. Students suggest keeping a variety of instant flavored oatmeal in your dorm room so you can eat before class.
3. Feel fruity. In the cafeteria, whole fruit is usually offered daily. Grab a piece of fruit on your way back to your room. Eat it as a snack later in the day.
4. One scoop or two? Juniors say the amount they ate hurt them as much as what they ate. Use the palm of your hand as a reference guide for serving size. If something’s bigger than your palm, it’s too big for one meal.
5. Drinking calories. Calories aren’t just what you eat: Alcohol contains 7 calories per gram. Regular beer has 150 calories, a wine cooler has 175 and any liqueur added to a drink can packs on an additional 185 calories. Soft drinks average 150 calories per 12 ounces.
6. Cookies and peanut butter. Pick ginger snaps for a low-fat cookie. Eat them out of the bag (but keep track of how many you munch) or with peanut butter and fruit for a quick, no-time-for-the-cafeteria meal.
7. Don’t let pizza spin you out of control. Students agree that pizza is the biggest calorie villain they face. Think veggie toppings and limit your slices.
8. Lay your money on eggs. A great source of protein for 7 cents apiece, you can scramble one in your dorm microwave in about 45 seconds.

Cunningham also advises college students to check out their campus fitness center. There's usually no charge, and centers often offer more than weight training. Many offer swimming, aerobics, walking, and pickup basketball and volleyball games.

What’s your favorite fitness tip? Let us know – we’d love to hear from you!

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