THE 'INFAMOUS 15' WEIGHS HEAVILY OVER INCOMING COLLEGE FRESHMEN.

Byline: SEMHAR DEBESSAI

>LA.COM 

It's your first year at college, and with all the potentially scary things to face (communal bathrooms, Greek-life recruiters, a soap-phobic roommate), eating should be the last thing you fear.

But the threat of the infamous Freshman 15 -- the 15 pounds students are said to gain in their first year of college -- has loomed over many an incoming freshman class.

The reality?

"A full third of students do not gain any weight at all," says Patrice Barber, Trojan Hospitality Nutritionist at USC. "The two-thirds that do, the average weight gain is nowhere near the legendary and mythic Freshman 15."

Great! So there's nothing to worry about, right?

Not quite, according to Ellen Bauersfeld, staff dietitian at the Quad Student Health Center at California State University, Northridge. "There are big changes that happen (that can affect weight and health) when people go to college," she says.

Namely an increase in dining out, lack of meal structure, later nights and a decrease in physical activity all contribute to weight gain and establish unhealthy habits that can continue well into adulthood.

When hunger strikes, it might be unrealistic to expect a 17- or 18-year-old who is more likely thinking about his next bio exam rather than his health, to opt for a bowl of greens over a plate of fries.

However, Barber and Bauersfeld are optimistic. Barber insists that "nutrition is something our students feel is important and they pay a lot of attention to." In addition, she says, students don't have to choose between the fries and salad to maintain a healthy diet.

"There really is no particularly bad food that we should never eat," says Barber. "It's about learning about eating all foods in moderation and balancing them with the right kinds of other foods."

This balance is something USC's Hospitality Services has taken great pride in maintaining, providing options that, Barber says, "students want to eat (and) are enjoying out in the world."

Freshman Kimberly Newberry takes advantage of the variety offered to her at USC's Parkside Dining Hall, a buffet-style restaurant specializing in international fare.

The soft-spoken student enjoys a bowl of fresh fruit, excited more by the frequency at which it's available -- daily -- than its nutritional benefits.

"I'm from Nebraska," says Newberry. "In the winter, we still have fruit, but it's not as good quality."

Similarly, her roommate, Isabel Tzou, a Bay Area native, gets her lunchtime kicks with a large, colorfully garnished salad. Ask her what she'll have tomorrow, and Tzou says it depends on the day. Could be a chicken burger, could be pasta, "but I always eat a salad."

Barber is equally content, whatever the motivation.

"When the healthy choices are tasty and attractive, students are more likely to choose them," she says.

Forcing anything on a college student, food-related or otherwise, Barber adds, is going to prove ineffective.

Parkside is a popular venue for freshmen with a generous meal plan. But the all-you-can-eat setup can be a tempting invitation for overconsumption. Some campuses across the country, including USC's, have initiated programs to curb that impulse.

Grounded in a belief in education over deprivation, brochures line the walls of campus dining halls, and at USC, the "Pyramid Program" offers nutritional information for each dish offered.

While it may seem, as one student puts it, "kinda depressing" to see how many calories are in a plate of fries, she'll now "think twice" before slathering them in a high-calorie sauce -- even though she may ultimately consume them.

Barber and Bauersfeld say that when armed with knowledge, students can -- and will -- make better choices.

And it's not just choices concerning entrees and side dishes. Sweetened beverages pose another hurdle.

"There are 240 calories in a (20-ounce) bottle of soda," explains Bauersfeld. "That's the equivalent of a snack."

The problem? Most students are drinking these colorful and nutrient-free drinks in addition to their between-meal munchies.

"Two bottles of soda a day added to what they're currently eating equals a pound (gained) a week," says Bauersfeld.

So even while your plate gets an "A" grade, what's in your glass can be the true culprit when it comes to weight gain.

The facts aren't meant to instigate obsession, though, both nutritionists point out. Slight weight fluctuation is nothing to send you into the throes of depression and anxiety.

Bauersfeld likes to remind students, "Every step of the way, there will be stressful situations in life.

"I think college is a wonderful time to learn these healthy habits."

Then, all you have left to worry about is finals.

Semhar Debessai, [phone]

[e-mail]

BE SMART IN THE CAFETERIA LINE

L.A.-based nutritionist and fitness expert Christine Bybee acknowledges the challenges freshmen face when navigating the college cafeteria and its overwhelming number of options. "Take the time to learn a little about food," says Bybee. "You will have a super-healthy freshman year."

DON'T:

Consume fried foods too often.

Order cheesy foods. (Cheese is high in fat so it's best to omit when you can.)

Order smoothies. ("They are loaded with calories, and you will find yourself hungry again in about 1 to 2 hours," says Bybee.)

Add a milkshake to your meal. ("They pack about 800 calories.")

DO:

Order grilled foods such as a chicken sandwich, with a side of fresh fruit instead of fries.

Substitute turkey burgers for beef burgers (the turkey meat tends to be leaner than beef).

Pair chicken soft tacos with a side of rice.

Order broth-based soup such as chicken noodle.

Eat low-fat cottage cheese.

TIPS FROM THE PROS

Nutritionists have these suggestions for college freshmen and anyone else looking to eat right.

Eat a balanced breakfast within an hour of waking up to kick-start your metabolism.

Eat every three to four hours. The brain functions on glucose, and eating frequent small meals keeps the brain functioning optimally.

If you order a salad with meat, ask for the meat to be grilled and for the dressing to be served on the side.

When it comes to meat, go as lean as possible.

Take a walk around the dining hall before deciding on anything (to avoid piling up on food you may not really want).

For buffet-style dining facilities, take moderate portions the first time around.

CAPTION(S):

5 photos, 2 boxes

Photo:

(1 -- cover -- color) HEALTHY

Is the FRESHMAN 15 weight gain for real?

(2 -- color) DON'T: Consume fried food too often.

(3 -- color) DO: Order grilled foods such as chicken sandwich, with a side of fresh fruit instead of fries. Nutritionist Patrice Barber, left, talks to students Isabel Tzou and Kimberly Newberry in the USC dining hall.

(4 -- color) Take moderate portions the first time around at buffet-style dining facilities. A USC student pairs pasta with salad and a glass of milk -- a well-balanced meal.

(5 -- color) DON'T: Order cheese foods. (Cheese is high in fat so it's best to omit when you can.)

JOHN McCOY>LA.COM

Box:

(1) BE SMART IN THE CAFETERIA LINE (see text)

(2) TIPS FROM THE PROS (see text)