Freshman year comes with endless possibilities. While many of these new opportunities are definitely positive, some, such as the chance of weight gain, tend to be possibilities that most of us want to avoid. While the “freshman fifteen” has become commonplace in the dialogue about the stereotypical first-year experience, the reality of freshman year weight gain is far from these arbitrary fifteen pounds. In fact, an Ohio State University study found that on average, a college student gains only about two to three pounds in his/her first year.
Of course, avoiding any sort of weight gain over the course of the year is a legitimate concern for freshmen and upperclassmen alike. Fortunately for us Dukies, there are countless healthy options and nutrition resources on campus to avoid packing on the pounds. Here’s a quick rundown of the campus eateries with the most variety when it comes to choosing healthy options:
The Refectory at Duke Law: The Refectory has long been regarded as one of Duke’s healthiest and tastiest on-campus eateries. While its location in the Law School makes it a bit of a trek, this eatery is definitely worth the walk. The Refectory at Duke Law prides itself on using local ingredients and boasts a wide array of main dishes, sandwiches, wraps, soups, salads and grab-and-go options at breakfast and lunch. In addition, the Refectory at Duke Law offers up made-to-order eggs at breakfast and custom meat or veggie burgers at lunch to supplement the hot bar options.
HOURS: M-F 8am-3pm
Blue Express: Located in the LSRC, this eatery serves up made-to-order sandwiches, pre-made salads, pizza by the slice, and a rotating selection of hot bar entrees, supplemented by Ben & Jerry’s ice cream cups and baked desserts. Like The Refectory at Duke Law, Blue Express is somewhat of a trek if you are not on Science Drive, but most students will tell you that the quality and selection of food make it worth the walk.
HOURS: M-Th 8am-3pm, F 8am-2pm
Twinnie’s: Given its E-Quad location, Twinnie’s is a favorite among Pratt students, although its close proximity to the library makes it a good option for Trinity students as well. The salads and made-to-order sandwiches are great for a healthy yet satisfying meal. And coffee addicts rejoice: one of Twinnie’s main claims to fame is that it serves up Starbucks coffee.
HOURS: M-F 8am-6pm
The Loop Pizza Grill: The Loop is a favorite among Duke students thanks to its vast array of lunch and dinner options. For those students looking for healthier options, The Loop offers up salads, sandwiches, grilled fish, and a “Lite Menu” that provides nutritional info for some of the restaurant’s vegetarian options. And for those of you looking to indulge a little, the Loop milkshakes are highly recommended throughout campus.
HOURS: M-Su 11am-1am
The Great Hall and the Marketplace: Duke’s two dining halls each serve up a variety of breakfast, lunch, and dinner options during the week and at select times during the weekends. Unlike the Great Hall, the Marketplace (delegated mostly to freshmen) is all-you-can-eat, which many students see as a possible threat to their waistline. Luckily, both the Marketplace and the Great Hall provide guidance for “balancing your plate” in the form of plaques and signs at the various food stations. In addition, both dining halls offer loaded salad bars that make it quick and easy to load up on fruit and veggies.
GREAT HALL HOURS: M-Th 7:30am-10:30am (B), 11am-2:30pm (L), 2:30pm-4:30pm (Grab-&-Go), 5pm-8pm (D); F, 7:30am-10:30am (B), 11am-2:30pm (L); Su 4:30pm-8:30pm (D)
MARKETPLACE HOURS: M-F 7:30am-11am (B), 12pm-2:30pm (L), 5pm-9pm (D); Sa-Su 10am-2pm (Brunch), 5pm-9pm (D)
While these eateries offer up what is arguably the largest selection of waist-friendly options, nearly every on-campus eatery provides healthy options for those students worried about weight gain. One of the best resources for nutritional information is Duke Dining. The website not only provides hours and other information for every on-campus eatery, but also has links to resources about eating healthy, “balancing your plate,” dealing with food allergies, and even Q&As with Duke dieticians.
Other resources can be found specifically Duke Dining’s Nutrition website. This site provides countless guides for healthy eating created by both Duke dieticians and students, such as “Holiday Eating Tips,” “Protein,” and “A Guide to Eating Healthy: Fast Food Style”. In addition, for those students looking for more intensive help with nutrition and healthy eating, the site also provides a link to schedule an appointment with a university dietician.
Overall, Duke does a lot to ensure that students have an easy time selecting food items that are nutritional and satisfying. While freshman year weight gain is a legitimate concern, Duke Dining and Nutrition services provide countless eateries and assistances that hopefully can put many of your concerns to rest. When it comes down to it, there is no magic trick that will save you from putting on a few pounds over the course of your first year. The main idea is to select healthy yet satisfying options, to load up on fruit and veggies, to take advantage of all the nutritional resources that Duke has to offer, and even to allow yourself to indulge a little! Bon appétit!