If you’ve just headed off to uni you won’t be surprised to hear that one of your parents’ greatest fears is that you won’t eat properly. In fact they will probably be amazed to learn there’s just as much danger that you’ll pile on the pounds as that you won’t eat enough.

Skipping meals then falling ravenously on unhealthy snacks or takeaways is an occupational hazard of the student lifestyle which can result in a creeping weight gain over the months even if your weight doesn’t increase by the fabled 15 lbs that freshers/freshmen are supposed to put on in their first year.

No-one’s pretending it's easy. You may be away from home for the first time and homesick. You may not find it easy to make new friends or those friends you do make have a much more unhealthy lifestyle than you’re used to. You want to fit in so it’s hard to hold back. But if you want to be wearing the same clothes as you did when you arrived at uni it’s worth taking a few basic steps to keep your weight in check - and stay fit and healthy as well.

• Don’t skip meals, especially breakfast. You’re far more likely to fall on junk food if you haven’t eaten for several hours. If you can’t face anything solid first thing have a smoothie (rather than a coffee and a Kit-Kat)

• If you’re going out in the evening eat something or drink something beforehand in case you don’t get to eat till late. A banana and glass of milk. A bowl of muesli. Some toast and peanut butter. Some kind of keep-the-wolf-from-the-door snack

• While there’s nothing wrong with the occasional takeaway don’t make late night eating a habit or you’ll end up regularly having an extra meal. And when you do go to the takeaway remember there are healthy options (see our nutritionist Kerry’s advice here)

• Don’t create temptation for yourself by stocking up on unhealthy foods. If you buy crisps and biscuits you’re bound to scoff them. If you’ve got some fruit around you can eat that.

• Carry some healthy snacks about with you so you don’t end up having to have a fat and carbo-laden snack. A few nuts and seeds, a piece of fruit, some crackers and cheese, even a Marmite sandwich will see you through if you haven't time for a proper meal.
  

• Don’t rely on sugary soft drinks and beer - both of which contain significant calories - to slake your thirst. If you’re thirsty drink plain water alternately with your drink of choice. Obviously that will down your alcohol consumption too.

• Don’t let your portion sizes get out of control - all too easy with buffet-style canteen eating. And don’t go back for seconds!

• Don’t eat for comfort. If you’re feeling low find other ways of making yourself feel good. Put on a favourite DVD or go to the cinema. Update your Facebook page. Ring a friend back home for a chat. Real friends are better than chocolate.

• Take some exercise. If you’re not doing any sport get off the bus or tube a stop earlier. Try to walk - or cycle - every day

• Remember you don’t have to eat the same as everyone around any more than you have to buy the same clothes or music as they do. Stick to the food and drink that suits your system and that you know is good for you.

 

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