Early mornings, lectures, assignments… who has time for healthy eating? Healthy eating shouldn’t be a low priority. Here are some tips.
1. Don’t skip breakfast
Most students tend to skip this important meal of the day, either due to time constraints or due to a lack of appetite so early in the morning. However, skipping this meal can be costly. Of course, this does not mean that you should grab an English breakfast but opt for healthier options such as cereals, yogurts, dried fruit and whole wheat bread amongst others.
Studies have shown that breakfast skippers have poorer concentration, more fatigue and have less ideal body weights. In fact, ingesting something within an hour of waking up jumpstarts your metabolism and provides the fuel you need to get you through a busy day on campus.
2. What to carry around
With unhealthy options exponentially rising and more students opting for junk food just because it’s cheaper, it is important to keep in mind that you are what you eat. If you realize that you are surrounded by unhealthy options try to prepare your lunch beforehand, like for example a salad. Moreover, backpack food stash ideas include nuts, fruit, vegetables, rice cakes and high fibre cereal bars amongst others.
3. What is a healthy snack?
Most people are tired of eating salads every day. The trick is to mix it up. Plan your meals around colourful vegetables and fruits. Eating 5 fruits and vegetables a day will provide you with a whole lot of advantages.
4. Late night snacking
If you’re up late studying and cramming up information for your upcoming exam, a nutritious energy-rich snack may be just what you need to perk you up. Late night is a period of cravings for salty, sugary or high fat foods, which is food with a lot of calories but no nutritious value. Try to avoid these types of foods and select better choices such as whole wheat toast, or carrot sticks with hummus for example.
5. What to eat
Make sure that your meal is balanced and contains food from different food groups. Carbohydrates, vitamins and fibre should also be included together with a good source of protein which should ideally be fish, poultry and lean cuts of meat. For vegetarians? Good protein sources are more than just meat. These include foods such as nuts, tofu, quinoa and beans.
6. How much should I eat?
This depends on your age, gender, body size and level of physical activity amongst others. For example, a healthy male should ingest about 3000 calories whilst a less active male can ingest 2400 calories. By comparison, an active female can ingest 2400 calories whilst a less active female should ingest about 2000-2200 calories.
7. It’s not just about the eating…
Drinking options affect your diet as well. Try to avoid sugary drinks and opt for water. 8 glasses of water are to be consumed daily, and this should be increased in cases of hot weather or if you are working out. Alcohol also contains a lot of calories, so think twice.
8. No radical changes
Healthy eating doesn’t just happen. Don’t make radical changes to your diet. You won’t keep it up in the long run. Instead, try to incorporate healthier food in your diet and cut down on unhealthier ones. If you have been skipping meals, arrange your schedule. If you are going out for dinner choose a salad, a wrap or grill rather than fried options.
University life and healthy eating can coexist, the answer lies in your will power and time management.
