Dorm Room Diet

The Dorm Room Diet, written by Daphne Oz, daughter of Mehmet Oz, MD, FACS, highlights the nutritional challenges that college students face, teaching them healthy eating basics to avoid the “Freshman 15” – the notorious weight gain that many first-year college students experience.

Daphne developed this approach with the help of her father and grandfather, both cardiac surgeons, and her mother and grandmother, both holistic nutrition advisors. She was able to skip the typical college weight gain and maintain a healthy body.

The Dorm Room Diet is not about restricting foods or counting calories; instead, it embraces balance. The creator provides easy recipes and healthy options for dining out. She also recommends keeping a variety of quick, wholesome snacks on hand, such as low-fat yogurt, soy crisps, whole-wheat pretzels, apples, and individual bags of chocolate chips for a moderate dessert. Daphne created a 10-step program that incorporates exercise, supplements, and sensible eating practices that can be adopted on a college campus.

 Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Lean meat

  • Lean poultry

  • Lean fish

  • Eggs

  • Beans

  • Low-fat dairy

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • Candy

  • Processed foods

  • Fried foods

  • High-sugar alcoholic beverages

  • Sugar

  • Trans fats

  • Refined grains

Pros:

  • Practical and easy-to-follow recommendations

  • Increases awareness of emotional eating

  • Promotes healthy weight loss or maintenance

  • Emphasizes importance of exercise

Cons:

  • Suggests same supplements for everyone

  • May be difficult for those on a tight budget

  • May be difficult for those who are lactose intolerant

Sources:

Daphne Oz’s The Dorm Room Diet
The Dorm Room Diet