Daphne Oz grew up with a dad who's a cardiologist and a mom who's a lean vegetarian. So it wasn't that Oz didn't know about nutrition, but...

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Daphne Oz grew up with a dad who’s a cardiologist and a mom who’s a lean vegetarian.


So it wasn’t that Oz didn’t know about nutrition, but she was overweight from age 7 to 17, packing as much as 175 pounds on her 5-foot-8 frame.


Then, while most college students gain weight their freshman year, this Near East studies major at Princeton worked with her dad to apply nutritional know-how to lose weight.


Now, she’s sharing how she did that in her own just-published book, “The Dorm Room Diet: The 8-Step Program for Creating a Healthy Lifestyle Plan That Really Works” (Newmarket Press, $16.95).


Her dad, Mehmet Oz (co-author of the bestseller “You: The Owner’s Manual: An Insider’s Guide to the Body That Will Make You Healthier and Younger”), wrote the intro. Daphne Oz, now 20 and down to 145, tells how to make smart cafeteria choices and avoid fad diets, emotional eating, and excessive snacking.


The college cafeteria can actually be very healthful if students make a point of selecting fresh vegetables, whole grains and fruit, she says.


Three key steps she recommends:


• Drink one or two glasses of water before every meal.


• Avoid eating when you are distracted by such things as TV, the Internet or party conversations.


• Try not to eat within two hours of bedtime.


Also, she says, students should avoid fried and high-sugar items, as well as refined-carb products.


Since college is the milieu she’s writing about, Oz also addresses alcohol use. “The excess with which so many young adults drink not only makes them fat but diminishes their physical appearance in other ways,” she says, including under-eye bags and a sickly complexion.