The “freshman 15” is no myth. "Significant weight gain during the first semester of college is a real phenomenon," says David A. Levitsky, PhD, a professor of nutritional sciences and psychology at Cornell University who studied 60 college freshmen at the school a few years ago. On average, these Ivy Leaguers ate an estimated 174 more calories than they burned in a day's time, which led to a half-pound gain per week.

With no limits in a dining hall and 24-7 pizza deliveries, the unforgiving math of the calories-in, calories-out equation can fail you by midterms. But following a strict diet while undergoing the rigors of college can have its pitfalls. For example, with the Atkins-style diets of a few years ago – with a blanket carb reduction – can impact brain function. Instead, here are some steps to keep weight in check and make the scholar in you more alert to the vast and expensive knowledge of higher education.

What you eat matters most

If you think this really pushes the “balance, variety and moderation” rule, you’re right. Most dining halls offer a full range of choices, so your excuses are limited and probably lame. A truly smart student knows:

1. Complex carbs (whole grains, fruits and vegetables with their skin on) digest slowly, regulating blood sugar levels so your energy levels are more consistent. Fruits and vegetables also reduce the cravings that more typically follow the ingestion of simple (processed) carbs, such as sweets, sugary beverages and white breads.

2. Leaner protein (legumes, low-fat dairy, egg whites, skinless chicken, white fish, shellfish (without the butter), lean pork and beef such as cuts with the word “loin” in them) have fewer calories than their counterparts and still carry minerals such as magnesium, potassium and calcium, each of which bolster nerve function.

3. Fat without feet (nuts, vegetable oils, cold water fish such as salmon, anchovies and herring) are the healthy, unsaturated fats that enable better absorption of other nutrients (see #5 below) and help stave off hunger cravings. And, they’re good for your skin and heart, unlike saturated fats as found in beef, pork and poultry.

4. Alcohol Buzz: Of course alcohol is prohibited to those under 21. So when you get there, ahem, know that regular beer has about 180 calories per bottle, but “lite” brands are closer to 100 – and that low-carb beer marketing is an irrelevant smoke screen. Spirits are about 80-100 calories per shot glass, but it’s the mixers that can double or triple the calories. Wine is about 90 calories per glass. But the loss of inhibitions also affect how much you eat on such occasions. It’s all part of the math. (For more on this topic, see Hub article on alcohol calories by this writer.)

5. B buzz: If there is a family of vitamins you need for good brain function (alertness, mood, energy), it’s the Bs: B1, B5, B6, B12, and folic acid. Vitamin supplements in pill form work, or, you could just get them from a healthy balance of food. Balance means a little of this here, a little of that there. The food sources of B vitamins are whole grains (oatmeal, breads, pasta), legumes (beans), fruits and vegetables, fish, poultry, beef (including liver and kidney) and dairy. Are you pumping iron at the gym? Folic acid (fruit, leafy vegetables, beans and peas) contributes to bone density, an important part of strength training (also recommended for pregnant women).

How you eat affects how much you eat

It’s not just what you toss down your gullet. It’s how you do it, too.

6. Portion control freaks know when to stop eating. Pay attention to when you feel too full – there’s a clue. If you’re going up for seconds of the flank steak, get an equal amount of the vegetables (French fries don’t count). A medium size Dominoes pizza is four portions (all eight pieces can total as much as 2200 calories); try to eat some plant food (salad, carrots) before it arrives to curb your appetite. Another trick: eat an apple 20-30 minutes before you sit down to a meal. It will curb your appetite by sending signals from stomach to brain that you’re not very hungry in the first place.

7. Socialize over meals. College is preparation for life, including the business dinner. If you are having conversation while you eat, you’ll gobble less (your mother hopes), which tends to limit the total amount you eat.

8. Snacking regulates energy levels, if you do it right, in part because it reduces the likelihood of feeling famished at mealtime. Also, by regulating blood sugar levels snacks help moderate energy and mood swings. Protein, plant fats and whole fruits and vegetables digest slowest and are most satisfying; a sweet muffin or any sugary snack has the opposite effect. Best bets: peanut butter on celery, any fruit, baby carrots, any vegetable dipped in hummus, pickled herring (one or two pieces is enough). Even a small hamburger (no mayo) will do if there’s nothing else around.

9. Late night snacking is a category unto itself. The dark may allow you to gorge unseen, which is why this is a particularly common college phenomenon, particularly after social events. Keep some savory or sweet indulgences around, just make sure to limit it to 200 calories. That might allow you several cups of low-calorie pudding, or a lot of vinegar coleslaw, pepperoncinis or baked chips and unbuttered popcorn (for the savory crowd).

How you structure your life makes a difference

A lot of weight management is a matter of planning.

10. Get equipped: Some dorms have full kitchens – a great advantage, because meals made outside the home have 55 percent more calories than those made in (source: American Dietetic Association). But something as simple as a can opener and a small refrigerator enables you to feed your academic bean with mini-meals such as canned Garbanzo beans, mixed with lemon juice and mustard – or brothy soup – for a great late night snack. See the article on “energy density” by this writer on Hub pages for more information on filling, nutritious meals more packed with fiber and water than calories.

11. Study smart: Prepping for a test can be lonely, which is when snack foods become a best friend. Potato chip greasiness can get all over your books, not to mention your complexion – substitute pretzels, baked chips or better, baby carrots, which are good for eyes, skin, and immunity. Rule of thumb: If you have snack foods in your room, you will eat them, probably all in one sitting and we bet you’re not even sharing.

12. Beverage habits might shock you: If you’re drinking a sugary soda pop, it usually has 150 calories per can. Drink four a day and that’s 600 calories. Oh, and that Venti Coffee Frappuccino at Starbucks? 405 calories. If you cut just that much from your current habits, you can lose up to ten pounds in three months. Try water, diet drinks, calorie free seltzer or even celery (mostly just water and fiber, but it satisfies oral impulses for some people).

13. Skipping sleep might seem like a calorie burner. Truth is, your body looks to conserve energy in other ways and that might include doing fewer physical things. Not to mention late night snacking.

14. Walk. Particularly for students who have no time for organized exercise, walking helps stimulate nature’s feel-good substances in the body, serotonins and endorphins. For busy multi-taskers, it’s a great way to think through lectures and other situations while going from point A to point B. And maybe you can stop in to a store to pick up some orange juice and oatmeal for tomorrow’s breakfast.

15. Eat breakfast . People who skip breakfast are 4.5 times more likely to be obese. Why? The metabolism slows to conserve energy, while the mere act of eating speeds it up. Energy levels also flag in the brain, impairing that function as well. Get that B (vitamin) buzz going early in time for class. Try the Dessert for Breakfast ideas found elsewhere on Hub pages by this writer.

Don’t get up in time for some of these things? Maybe a daily wake up call from mom might do the trick.

Russ Klettke (with Deanna Conte, M.S., R.D., L.D.) is the author of “A Guy’s Gotta Eat, the regular guy’s guide to eating smart” (Marlowe & Co., 2004). The book restores sanity to nutritious living, reconciling the practical realities of modern life with the basic needs of human physiology. It is available where books are sold, and is available in more than 70 public library systems in the U.S., Canada and Europe. Klettke is also a certified personal trainer (ACE), speaker and business writer – and he worked in a dining hall while earning a degree in magazine journalism at Syracuse University's S.I. Newhouse School of Public Communications.