Help Your College Kids Avoid the "Freshman 15"

By: CBS News
By: CBS News

Did you gain the "Freshman 15" in college? Want to help your child get started in college on the right foot with food?

In addition to your sage advice about laundry and money, send your kids these great recipes by Daphne Oz, author of "The Dorm Room Diet." They just might skip the greasy, late-night pizza and go for one of these easy, lighter options.

Banana Almond Smoothie

1/2 cup plain or vanilla yogurt, sweetened with sugar
1 ripe banana, sliced
1 tbsp almond butter
1 tbsp psyllium husk
1 scoop vanilla whey protein powder (optional)
1/4 cup almond milk, or regular low-fat or fat-free milk
1 cup ice
Add honey if needed for extra sweetness
Yield: 2 cups

Calories: 340 (430 with protein powder) total fat: 11.4 g fiber: 7.7 g protein: 15 g (31.4 g with protein powder)
Whir in a blender until smooth and creamy. This is a sumptuously sweet, decadently nutty smoothie for those mornings when you're craving a heartier breakfast. You can add the protein powder if you feel like you could use it--maybe you've had a couple of hard workouts this week--or skip it, since the yogurt also provides some protein, plus natural probiotic bacteria that helps maintain optimal health in your digestive tract. Psyllium husks offer tons of soluble fiber, which help clean your digestive tract as well. You're also going to get protein and omega fats from the almond butter, and potassium from the banana. A delicious, nutrient-packed delight!

Three Bean Vegetarian Chili

1 can tomato sauce
1/2 can each, kidney beans, black beans, pinto beans, precooked
1/2 cup vegetarian meat, either slices of tofu dogs or vegetarian crumbled beef substitute (optional)
1/2 cup brown rice with vegetables (see recipe above)
Yield: 3 servings per serving: calories: 126
Total fat: 1.6 g fiber: 10.7 g protein: 14.4 g

Because the tomato sauce is already seasoned, you barely have to lift a finger to prepare this delicious dish. Combine the tomato sauce and precooked beans in a pot and bring to a boil. Once boiling, reduce heat to a simmer and cover to allow all the flavors to meld together. Ladle over vegetarian meat and brown rice for an incredibly filling, supremely easy, fiber- and protein-packed meal.

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