By Nutrition

Q: Everyone talks about the “Freshman 10,” meaning everyone who goes away to college gains weight. Is this inevitable or can I avoid it?

A: Weight gain is common, but not inevitable. Take time for regular meals. Studies show that when people skip meals, they get so hungry they tend to overeat at the next meal. Make fruits and vegetables a major part of every meal, but avoid those that are deep-fried. Compared to other foods, fruits and vegetables are low in calories, so you can eat more of them to achieve that full feeling. Since college students tend to keep late hours, you’ll probably need evening snacks. Keep fruit around for a light snack instead of vending machine chips or candy. Try not to get into the habit of ordering pizza every night at midnight. When you do have a high-calorie snack, watch your portions carefully and eat only as much as you need to satisfy your hunger. Some coffee and soft drinks as well as alcoholic beverages can make calories add up fast, so rely on water as your primary beverage. When you get stressed, don’t use food to help you feel better. Work it off in activity. Exploring opportunities for sports and workouts is good for body, mind and spirit and a great way to meet people.

Q: I know steamed vegetables retain more of their vitamins, but is there a way to keep them from tasting so bland?

A: Since steaming doesn’t add flavor to vegetables, it tends to produce dishes that are very mild, allowing you to appreciate the flavor of the vegetable itself. Steaming is excellent for keeping vegetables crisp and crunchy, as long as you watch the cooking time carefully. You can add subtle flavors by steaming onion, garlic or fresh ginger root along with them. If this is still too bland for you, explore the world of condiments, like salsa and chutney. Flavor can come from a subtle squirt of lemon, lime or orange juice, or from Oriental flavorings like soy sauce or sesame oil. Sprinkle green vegetables with grated Parmesan cheese or try horseradish with carrots or beets. Combine vegetables to add color, texture and flavors as well as variety.

-By Karen Collins, a registered dietitian for the American Institute for Cancer Research.

Send your questions to “Nutrition-Wise,” c/o Town Crier, 1759 R St., N.W. Washington, D.C. 20009.