Students rarely have serious health problems. But malnutrition during one’s youth affects the state of all internal organs, which are likely to come through in the future. In addition, young people often eat too many fast carbohydrates, don’t have proper eating habits and buy lower-quality products. All this affects their brain function and well-being at the present time.
Student years change our lives completely, especially if we leave our hometown for another city and start living in a dorm. College life is filled with amazing events, lectures, exams, new acquaintances, so there is simply no time to think about proper nutrition. That is why we have compiled useful tips to make it easier for you – stick to them to keep your diet balanced.
But Before We Begin…
Let’s talk about the details that affect the students’ nutrition.
- Fast metabolism – there’s no point in thinking about low-fat diets;
- There’s a need for proteins as the muscle corset is still being formed;
- Students are constantly on the move, doing several things at once. So they definitely need a lot of energy for it;
- Constant rush – few students have time to cook complex dishes, so the simpler the diet, the better;
- Other priorities – students prefer to communicate and have fun after lectures, not spend plenty of time in the kitchen;
- Insufficient sleep, so the food should be useful enough to help the nervous system to function normally.
Water is Key
Lectures, seminars, part-time jobs and parties… With such a hectic lifestyle, it’s hard to keep in mind that one must drink at least 1.5 liters of water every day.
Even if you are crazy about coke and other carbonated drinks, please remember that only clean, still water is the main drink that contributes to the proper functioning of the body. If you often feel drained, then this might be due to a lack of water, so better not leave the house without a bottle of one.
We must all remember that dehydration negatively affects metabolic processes. It is also not recommended to drink during meals – the perfect timing is half an hour before and an hour after it.
Smaller Meals Are Always A Good Idea
Eating 5 small meals a day will help you to never feel hungry and maintain a fast metabolism. Believe us – it’s much better than skipping breakfast and eating too much before sleep. Make it a rule to plan your diet for the week ahead – then the shopping list will be much more specific. It may be difficult for you to get used to this at first, but your health should definitely be your first priority.
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What Should Each Meal Consist Of?
Proteins, healthy fats, carbohydrates and fiber are things that should always be on your plate. Only this way will the body receive all the necessary nutrients to maintain an active lifestyle.
As nutrition and brain function are closely related, the diet should include products that activate functions of the brain. These are walnuts and other nuts, dried fruits, seafood, avocados, etc.
Don’t Get Addicted To Fast Food
Most students fall into the trap of cheap menus, buying food from the nearest fast-food cafes. As a result, they often gain weight and are exhausted after such a meal. Fast food products are not rich in valuable nutrients and are a true bomb of calories, fats and sugars that are harmful to your heart.
Fruit are Both Healthy and Tasty
Try to incorporate fresh fruit in your diet as much as possible. For example, bananas are an excellent source of potassium and vitamin B6, which are essential for the nervous system.
Apples are rich in fiber and vitamin C, which means they provide good bowel function. Wild berries strengthen the immune system thanks to the antioxidants they contain. Any fruit is great for a snack, and this is a much better solution than a hot dog at a nearby corner.
Don’t Skip Your Breakfast
Big breakfast is the most important of all meals. It fills you with energy for the whole day and speeds up the metabolic processes in the body.
The best option for a hearty breakfast is a bowl of whole-grain cereal with milk or low-fat yogurt, and a glass of freshly squeezed orange juice. The complex carbohydrates found in whole grains help the body produce serotonin, which will provide you with energy for the whole day.
Give Your Body Some Magnesium
Your body needs vitamins and minerals, which you can get by diversifying your menu. Spinach is very rich in magnesium, so don’t forget about it, especially if you are experiencing stress. Note that lack of magnesium leads to increased fatigue and headaches. Other products rich in magnesium are pumpkin seeds, almonds, and beans.
What To Eat During Exams?
Exam session is a stressful period when your body needs all kinds of help, including vitamins.
The best helpers for your brain will be beans, nuts, dried fruits and greens. Cereals and apples contain iron, while vitamin B is found in fish, eggs and dairy products (cottage cheese and yogurt). The richest sources of zinc are sea fish, beans, peas, bread and turkey.
Include at least some of these products in your daily menu, and the results will be forthcoming.
Avoid Drinking Too Much Coffee
It seems there are few people who are indifferent to coffee. New coffee shops open every week and are always filled with students. Let’s admit it – it’s impossible to imagine a gathering of friends without lattes or cappuccinos. But what to do with all the harm that coffee causes to our bodies? Luckily, there is a great product that can be used instead of coffee for a boost of energy. And this is green tea.
This drink is high in antioxidants and thanks to them, the risk of heart diseases and diabetes is significantly reduced. In addition, green tea has much less caffeine than coffee beans. And according to numerous research, it boosts brain activity no less than coffee.
This Is How Your Meal Plan May Look Like
- In the morning you need to stock up on energy for the whole day, so eat some hot porridge (rice, buckwheat, oatmeal, etc.) with meat or fish. As for the bread – better buy black, it is more useful.
- Regarding the second breakfast, it can be fruits, nuts and yogurt.
- For lunch, it is recommended to eat meat or fish with a side dish and vegetables.
- For dinner, vegetable or fruit salads are perfect.
Also, don’t forget about water. You should drink 1.5-2 liters of it per day. Instead of cola, cultivate the habit of drinking water with a slice of lemon, natural juices, or tea.
To Wrap It Up
Perhaps the most common mistake students make is eating crackers and chips. They contain dyes and flavors only – and this is the right way to literally kill your stomach.
Some go from one extreme to another, eating nothing all day long. But remember that now your body needs energy more than ever. Of course, it will take some time to develop proper eating habits, but believe us – you’ll thank yourself for it!