E = Eat three meals a day to develop a consistent routine and avoid haphazard dining. “I always tell people that they need to have a plan for success, which means planning in advance when and what they’re going to eat,” Dr. Sheehan-Smith says. “Don’t leave it to chance because the choices may be full of calories, fat and sugar, but little nutrients.”

A = Ask if there are healthier options when dining on and off campus. Some sample questions to ask yourself: What is my class/work schedule? Based on my class/work schedule, when can I plan my meals? Where—and what—am I going to eat? “I tell my clients that the key to choosing healthy meals and snacks is to try and include a serving from three of the five basic food groups: whole-grain breads and cereals, fruit, vegetables, meat and dairy,” Dr. Sheehan-Smith says. “This eating plan gives you a variety of foods throughout the day and a nice balance of food groups, which will provide a diet more dense in nutrients.”

S = Snack defensively to maintain energy, while contributing to overall nutrition. “Avoid vending machines,” she advises. “Bring snack bags of raw veggies and cut-up fruit. Stick low-fat/low-sugar granola bars or cookies in your backpack. Munch on whole-grain crackers with some peanut butter. And if you can manage a small soft-sided cooler pack, then yogurt and cottage cheese can be good snacks—but remember to watch the portion sizes.”

Y = Yes to being active, including walking—not riding buses—to class to help manage stress and maintain your fitness level. “Take a P.E. class each semester, or work out at the campus recreation center,” Dr. Sheehan-Smith urges. “Or try playing intramural sports—a great way to meet new friends.”

“On average, kids do gain weight [during their freshman year of college], and it’s because of the change in lifestyle,” says Dr. Janet Colson, a registered dietitian and professor of human sciences at Middle Tennessee State University. “Most incoming college students don’t have mom to pick out their foods for them anymore or pack their lunches, and so they start making unwise choices.”

One university study revealed students gain an average of 4 lbs. during the first three months of their freshman year—a weight gain that’s 11 times higher than that for the typical 17- to 18-year-old.

“Accompanying late-night study is late-night eating,” Dr. Colson says. “And what do you do when you’re staying up late? You’re eating and adding calories.”

Complicating matters are all-you-can-eat campus buffets, which challenge one’s sense of portion control. Many students also opt to ride shuttle buses across campus instead of walking to classes.

“We hear students gripe about how far away parking is from campus and all their classes,” Dr. Colson says. “Really, we should be thankful it’s so far away because the exercise is needed.”

Tune in tomorrow for Part 2 of this story, which offers four Freshman 15 solutions.

“Getting away from mom and dad may be great, but college dorm life also has its downfalls, including the foot fungus and wart-causing virus that can be picked up in communal bathrooms and showers,” says Dr. Oliver Zong, a podiatrist and cosmetic foot surgeon who serves as medical advisor for PediFix. (Check out the company’s natural Tea Tree Ultimates Soaking Crystals.)

“Shared showers are one of the easier places to contract fungus and bacteria because the wet, steamy atmosphere is a great place for them to breed,” he adds. “To keep feet fungus-free, college students should wear flip-flops in communal bathrooms, scrub feet regularly and check feet regularly for abnormalities. And when you're hanging out in your dorm room, give your feet a break and go barefoot or wear sandals.”

You can also practice prevention by cleaning showers and bathrooms with natural products that fit into your organic lifestyle. We recommend Seventh Generation’s Natural Citrus Bathroom Cleaner and Shower Cleaner.