Student years dramatically change the life of a young person, especially when a student has to go to another city and live in an apartment or in a dormitory in order to get high education. Student life is filled with new events, lectures, exams, acquaintances, etc. It is a pity that modern students know much about downloading the thesis papers, searching test answers, review writing service but know nothing about a healthy diet in college.
Obviously, who will begin to think about such “nonsense” as proper nutrition? However, the first thing that has to be organized in a proper way is a healthy diet.
Scientists at the University of Leeds have developed a unique nutrition guide for new students to teach young people not to bring their bodies into the awful form of living, as it often happens in the very first years of student life. You need to comprehend that proper and balanced nutrition is the main component of a healthy lifestyle which is of great importance in college. That’s why to eat healthy in college is the whole system which encompasses too many rules and techniques. Let’s familiarize with the main ones.
Eat Healthy Does Not Mean to Be on Diet in College
Diet and a healthy diet are two different notions: one is devoted to exhaust your body, and another one is designed to improve your lifestyle.
Ryan Andrews, Nutrition Trainer in Toronto, said, “My biggest advice is not to start a diet when you go to college.” This is because you can eventually acquire unhealthy eating habits, body-perception complexes, or other health problems without proper nutritionist supervision.
However, if losing or gaining weight, changing body form while studying in college are the main goals, be sure to visit doctors so that they can help you make a proper plan and offer support and guidance along the way.
What does it mean to eat healthy in college? To eat healthy in college covers a diet which has to encompass all the necessary products: meat, cereals, dairy products, fruits, vegetables. You need to avoid “harmful” chocolates, sweet soda and convenience foods.
A few years ago, nutritionists brought a whole range of “right” products that not only strengthen the body but also help to lose weight. It is known that an organism which does not regularly receive all the necessary substances begins to "act up."
More often than not, we eat everything which is close to us, what you can buy “on the run” and quickly warm up in the microwave. Sometimes there is no time to identify the benefit of the product. The main criterion for choosing food is tasty, fast, satisfying. Is it correct? Of course not.
Eat Healthy Carbohydrates in College
You should eat carbohydrates every day, but its quantity depends on your weight and level of physical activity. If you are moderately active, then you will need to eat 1.5-2 grams for each kilogram of weight. If you plan to build muscle mass, and therefore you train almost every day and quite intensively - 2.5-3 grams per kilogram.
Do not forget about whole-grain, fruits and vegetables which are much better than simple carbohydrates (white rice, white bread, pasta), because they contain more fiber. Moreover, the so-called complex of carbohydrates helps to maintain current weight, more effectively cope with hunger and reduce the risk of cardiovascular diseases.
Nutritionists also advise distributing the consumption of carbohydrates for the whole day, so that the level of vitality and strength remains optimal, combining them with protein and healthy fats. The researches have indicated that this approach to eating healthy in college will provide you with a healthy metabolism and other pleasant bonuses which could contribute to improving your health.
Schedule Eating Healthy in College
Ideally, you should be hungry when you get up, have the lunch break, and when you sit down for dinner. But sometimes a six-hour gathering of activities and studying does not contribute to this. Therefore, try to plan food according to your schedule.
It means that you have to consider all the possible minutes to have lunch. In this case, you have to be careful about additional classes: do not let them leave you without food. You need to plan when you have a full lunch (no fast food, but a healthy lunch) and when you can grab some fruits.
By the way, do not forget to pay attention to the signals of your body and eat when you are hungry, even if it means a complete set of lunch and some snacks for five-minute breaks.
Eat Healthy: What About Snacks in College?
Most students fall into the trap of cheap menus by buying food at the nearest fast food places, which have bad consequences. Fatigue and weight gain are among the most popular health problems. Fast food products are not distinguished by valuable nutrients and, moreover, are a real bomb of calories, fat, and sugar, which are very harmful to the health of your heart.
In this case, you have to get rid of any kind of fast food and instead look at fruits. Fresh fruits should not be missing in your diet! For instance, grapes are an excellent source of potassium and vitamin B6, which are necessary for the good functioning of the nervous system, especially during very tense, stressful periods of life. Apples are rich in fiber and vitamin C, which means they provide good intestinal function, and thanks to the antioxidants, wild berries strengthen the immune system. Any fruit is perfect for a snack, and it is a much better solution than a sausage roll bought at the nearest corner.
More Magnesium to Eat Healthy in College
Probably the last thing that takes you during the examination session is proper nutrition, and it is during this period that your body needs vitamins and microelements like never before... If you realize this necessity, then fill the fridge with vegetables. Spinach is very rich in magnesium, so don’t forget to eat it, especially if you are experiencing stress. Lack of magnesium leads to increased fatigue and headaches.
Cooking in College: Eat Healthy Food
Do not be lazy and cook in the dormitory! Of course, it is much easier to buy a meal in the supermarket or order in the restaurant, but nothing can be better than home-made meals.
However, cooking has some rules as well.
For instance, use several types of vegetable oil for cooking in college. This is the best source of essential fatty acids. It is very good if there are always several bottles with different oils in the kitchen: olive, sesame, linseed, walnut oil, and cedar nut. Remember that unrefined oils are not suitable for heat treatment.
Moreover, you need to cook properly if you want to eat healthy in college. Save all the nutrients by means of minimal heat treatment. It is recommended to cook pasta or grits for a few minutes. By the way, classic Italian pasta should always be slightly undercooked and filled with vegetable oil. Meat and fish products must be thermally treated, since they may contain parasites. But at the same time, it is better to refuse from frying - the best ways are baking in the oven and steaming.
Moreover, use natural and fresh products for cooking in college. Any semi-finished or long-term storage with preservatives, flavor enhancers and dyes increase the load on the body, prevent from the removal of toxins, and slow down the metabolism. A piece of chicken baked in the oven is many times more useful than the highest quality and expensive sausage from the store.