What do students usually eat? What is quick and cheap to cook or buy: fast food, sandwiches, dumplings, pies, chocolate bars, ready-to-cook food, etc. In addition, students always do not have enough money. And saving on food will almost certainly result in problems in the future. The fastest one can be excess weight. In order not to admit this, it makes sense to follow certain rules.
For the normal functioning of the brain, and the entire growing young organism, “proper” food is needed. What is it – the proper nutrition of students? The lack of the necessary vitamins and minerals affects not only the general well-being of the student but also the ability to absorb material, to concentrate. Furthermore, mental work spends a lot of energy. And if one remembers the student’s rhythm of life, lack of sleep, emotional and psychological stress (especially during exams), it becomes clear why students do not pay attention to proper nutrition.
The student must eat three or four times a day. Do not justify yourself with the occupation. Irregular intake of food is most often a consequence of laziness, and not of a loaded schedule. The process of food intake needs time: sit down and calmly eat without hurrying and distracting.
To begin let us define a stop-list of dishes which you should forget about or limit their consumption as much as possible if you want to keep your health.
Enemies of Health
- Ready-to-cook food and instant noodles are convenient and practical, but this is not healthy food. Moreover, it is harmful. Avoid such products;
- The same applies to fizzy drinks and chocolate bars. They are of little avail, bring a lot of harm and no saturation;
- Chips and crackers are enemies. There is almost nothing natural in them, and eating only dyes and flavoring additives is the right way to the gastroenterologist;
- Do not abuse coffee and energy drinks. If you really want to cheer up, then drink natural coffee, but no more than 4-5 cups a day.
- Drink the liquid. For a day, you should drink 1,5-2 liters;
- Do not hurry. Even in the kindergarten, we are taught to chew food well, but few people in daily life follow this rule. Well chewed food is digested faster and better absorbed, so you should eat less, but chew it well;
- Eat fish, nuts, drink cocoa. These products are useful for those whose activities are related to mental work;
- Do not starve. A growing organism needs energy, and a lack of money is not always an excuse for a hungry student.
Time to Figure It Out
Now let us take a closer look at the diet for students.
In the morning, you need to stock up energy. So, the student’s breakfast should be tasty and energetically rich. Remember – everything you eat in the morning, your body will digest and imbibe maximally. A heavy breakfast will push away the feeling of hunger that occurs in the middle of the day. It will give you the opportunity to sit until the end of classes without experiencing a strong sense of hunger. The student’s breakfast is a springboard for the whole day. What to eat for breakfast?
Firstly, as you wake up, drink half a glass of plain water – this will help your stomach to wake up and prepare for food. A good breakfast will be porridge, beans, pasta. If the porridge is made with whole grains – it is just wonderful. This breakfast will serve as a good supplier of the right carbohydrates for the body, and the energy from such a meal can be enough for the whole day. Fruits and vegetables will also be good. Such a breakfast is the basis of the right diet for students.
The student’s lunch is a non-permanent and badly predicted concept. Often a student does not have lunch as such. Therefore, you can prepare in advance and take something with you. Many take sandwiches with sausage – not the best option. Instead of sausage, it is better to boil the meat beforehand. Believe, to buy raw meat and boil or bake will not be more expensive than buying sausage of unknown quality, but certainly healthier and safer.
For a sandwich, a whole grain bread is best. Also, take vegetables – cucumbers, tomatoes, bell peppers. If you are sure of your university canteen, do not hesitate to go there for lunch. Take a portion of a low-fat first course, boiled or stewed meat or fish with vegetables for the second.
The student’s dinner is the most difficult time for proper nutrition. On the one hand, if breakfast and lunch were weak, then by evening the student is well hungry. On the other hand, the evening is the time when students actively communicate with each other, go to visit, cook, etc. Nevertheless, the correct dinner of the student – eggs, cottage cheese, fish dishes, vegetables. You can prepare a vegetable salad or eat some fruits. Gatherings with tea, cookies and cakes should be postponed for the morning time.
Late heavy dinner can lead to insomnia and pain in the stomach. Moreover, such a dinner will prevent a proper breakfast and, therefore, can adversely affect the whole next day. It is difficult for students to follow the advice to “have dinner no later than 7 P.M.”, but try not to eat at least three hours before bedtime is quite realistic.
As for snacks, it is better to eat less, but more often. Students can have significant breaks between breakfast and lunch or between lunch and dinner. Proper nutrition of students must take into account the so-called snacks. Otherwise, you can break into unhealthy food, justifying yourself that this is a special case and the last time in general. You can have a snack with fruits, nuts, yogurt. It will dull the feeling of hunger, if it arose, and replenish the energy necessary for learning.
We gave the main provisions for the proper nutrition of students. However, do not forget that this diet for students is just one of many illustrations. The best option is to create your own diet, adapted to your schedule and needs. Of course, during the session or when preparing for the exams it is difficult to follow rules of the proper nutrition. Notwithstanding, it is enough to understand its main principles and accustom yourself to this, then even the education itself will be given to you more easily.