Keeping a healthy diet as a student is now possible with these tips

Nearly 5 million college students in the U.S join lecture halls and classrooms. To put all the chances on their side and make a success of their New School Year, young people know the best practices: integration, attendance, and regularity in work, autonomy ... Nevertheless, they sometimes forget the importance that their diet can have.

A survey on student health reveals disturbing figures: 30% of them do not pay attention to what they eat.

Nutrition, the expert in smart nutrition, delivers the essential keys for a successful student year!

Eating healthy

A lot of students turn to junk food for financial reasons. However, eating a healthy and balanced diet does not necessarily mean spending a lot. Students have an average daily budget of 8 dollars for their meals. Here is an idea for a gourmet, balanced, and inexpensive menu:

- Breakfast: 2 slices of bread with buttered cereals + 2 kiwis + 1 tea

- Lunch: Rice with bacon, fresh goat cheese, and zucchini

- Dinner: Tomato and mustard quiche + green salad + cottage cheese

Skipping meals

56% of students skip meals, including 51% breakfast, 14% lunch. Mistake! Eating well at each meal allows you to last until the next without going hungry. Besides, each has a specific role:

- Breakfast serves to rehydrate the body and rebuild reserves.

- Lunch helps cover future or past expenses.

- The purpose of dinner is to prevent awakenings and nighttime cravings.

Skipping a meal can be occasional, the important thing is to listen to your body without forcing yourself. But if it is for economic reasons, the frustration caused can lead to deficiencies and reduced energy.

Avoiding excessive snacking

93% of students admit to snacking, 54% of which is for greed. However, snacking is often made up of fatty and sweet foods which can be taken in isolation, promote a boost!

It's best to listen to your stomach and opt for a snack that will be more balanced and better built with an intake of protein, complex carbohydrates, good quality fat, and fiber.

To satisfy pleasure and nutrition, here are some small ideas:

- You are in a hurry: 1 banana + 5/6 almonds

- You are saltier: 1 slice of white ham + 1 slice of buttered cereal bread + 1 fruit

- You are sweeter: 1 slice of cereal bread + 1 square of 70% dark chocolate + 1 yogurt

Manage stress

91% of students say they experience at least one period of stress during the year. To learn how to control it, there are relaxation exercises and physical activity is important, but diet is also an influencing factor. To feel your best during these times, consider getting enough vitamin C and magnesium. For this, there are good allies such as kiwi, pepper, orange, broccoli, cocoa, almonds ...

Preserving your sleep

56% of students say they have sleep problems and some even sleep less than 6 hours. Again, food plays an important role in the quality of your sleep.

Avoid substances rich in caffeine, overconsumption of red meats, and overly large meals that delay gastric emptying.


More than a third of students do not participate in regular sports, yet there are enormous benefits attributed to physical activity. Beyond its role in the quality of sleep and stress management, it contributes to weight stability, as well as the prevention of certain diseases (diabetes, cardiovascular diseases, osteoporosis, cancers, etc.).

All the options are therefore good to take to move more: getting around by bike, taking public transport, choosing the stairs, joining a club ...

Focusing on the balance between meals

To fill up with energy, the body needs fat, carbohydrates, protein, fiber, minerals, and vitamins. No food concentrates all these nutrients at once! We must, therefore, focus on complementarity. A balanced meal will, therefore, consist of a portion of meat, fish or egg (or a vegetable equivalent such as pulses, cereals, soy); a dish of starchy foods, pulses or bread; vegetables; of fruit and milk; not to mention water for the supply of minerals.

Okay, that’s all well and good, but in practice? At least try to eat all of these foods during the day. At noon, it is certainly easier for you with the U restaurant or the canteen of your establishment. On the other hand, prefer dinner with foods with low energy density, little fat, and sugar.

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