The “Freshman 15,” as the dreaded first-year student “spread” is known, is not an inevitable part of college life. You can beat the “Freshman 15” (or 20 or 30) simply by making healthy lifestyle choices— namely, by eating a vegan diet.

Unlike meat, eggs, and dairy products, vegan foods are low in fat and calories and high in fiber and complex carbohydrates, which help you feel full without getting fat. On average, vegans are 10 to 20 pounds lighter than meat-eaters. The American Dietetic Association (ADA) has even acknowledged that “vegetarians, especially vegans, have weights that are closer to desirable weights than do non-vegetarians.”

Of course, Oreos and Goldberg peanut chews are vegan, but that doesn’t mean they’re particularly low in calories—or nutritious. If you eat too many cookies, candies, and potato chips—vegan or otherwise—you’ll likely still pack on a few pounds. A healthy diet should consist mostly of fruits, vegetables, whole grains, nuts, soy products, and other wholesome vegan foods.

Studies show that a low-fat vegan diet can help prevent—and even reverse—obesity-related diseases like diabetes and certain cancers. As Andrea Giancoli, a spokeswoman for the ADA, says, “People who follow more plant-based diets have better health outcomes—lower rates of chronic disease and lower rates of obesity. We all need to be moving more toward a plant-based diet.”

To help students make healthier choices, many campus foodservice providers—including Sodexho Campus Services, ARAMARK, and Associated Students Food Service, have been offering students more vegan options. Check out tips on “veganizing” your school cafeteria.

Instead of reaching for fatty, cholesterol-laden foods like cheese pizza and chicken nuggets, opt for the vegan selections and stay slim and healthy for your freshman year and beyond.