You can Eat Healthy in College
Basic Nutrition
The basic food groups are something everyone is aware of. This will help you determine the amount and types of food you should consume to stay healthy. Eating healthy can be challenging, however, the consequences of unhealthy eating may be slow to occur but devastating in the long run.
With issues like fatigue, depression, menstrual irregularities, gastrointestinal issues, and low immunity, “you truly become what you eat”.
Most people are familiar with the classical food pyramid, however, in 2014 this was replaced with the plate. This showcased not only the recommended nutritive foods you should consume but also gives an idea about portion size.
However, keep in mind that the portion sizes vary greatly depending on your age, gender, and physical activity. For example, a college athlete will need far more calories compared to a chemistry undergrad spending their days in the lab.
Recommended Daily Intake
Typically, a college student needs about 4-8 servings (3-5 for females) of carbs of which at least half should be whole grains. Protein intake of 45-55g per day is enough whereas curbing your dairy cravings to no more than three cups a day.
Vitamin and fiber-rich fruits and veggies, thankfully have no strict restrictions, but the recommended minimum for 2-3 cups of veggies and 2 cups of fruits daily. Always keep various types of brightly colored fruits and veggies in your routine, because all of these are packed with all the correct vitamins. Some of these include but are not limited to broccoli, carrots, spinach, oranges, kiwi, grapes, blueberries, strawberries, etc. (via HealthCanal.)
How Unhealthy Food choices Affects Us
College and caffeine are a tale as old as time. Deadlines, gruesome assignments, early morning lectures, or warm nights surrounded by friends, caffeine is a constant companion. However, constant caffeine intake is linked to insomnia, anxiety, poor concentration, and performance.
Instead, try to sleep at least 7 hours (get off your social media past midnight!). Limit those caffeine cups to 1-2 per day and try to keep those all-nighters, only occasionally in emergencies and spaced apart.
Even though this is akin to beating a dead horse, fats are deadly when eaten excessively, it is a major culprit for cardiac diseases and stroke. Nonetheless, cheat days are allowed and moderate intakes are encouraged.
Whole grains are the better choice when it comes to carbs. Excess sugar is converted to fat leading to weight gain and is a major risk factor for type 2 diabetes mellitus. Low-fiber refined sugar doesn’t trigger insulin which stores away the excess sugar, the pancreas is unable to deal with the sugar rush, hence you crave sugars only hours after that delicious pasta.
Salt and preservatives, rich processed meats, canned food, and packed meals are at risk of high blood pressure, heart disease, and some cancers.
Dining Hall Tips to
Planning is the best way to avoid giving in to your sugary urges. Browse through the dining halls menu online and decide your breakfast before going to bed, so you don’t buy meals with your craving eyes. Some college dining halls provide calorie counts for their meals.
Keep an apple or some granola bars to your snack on your midday cravings and avoid the vending machine. Many healthy lifestyle snack options, like nut butter, crunchy seaweed snacks, and protein bars.
Try to keep a protein source on your plate as well as a fresh item. Salads are a great option and mind you, there is way more to salads than just lettuce. Choose grilled instead of fried chicken. Replenish your plate with veggies and choose brown rice over white rice.
Desserts can be fruit instead of sweetened yogurt. Replace your sodas with freshly pressed juices and water. Try different items on the menu regularly instead of sticking to a single item. Avoid lingering in the dining hall for long, don’t use the hall for group studying and projects. This will distract you and tempt you to eat more than you need.
There are many ways to make small changes to your diet which will make a world of difference only if you put your mind to it.
Dorm Room Cooking
Many dorms may not have adequate facilities for cooking meals regularly. In such cases, stock up your pantry with items like fruits, dried fruits, bagged salad greens, can tuna, whole grains (oats), yogurt, and popcorn.
However, there are many ways to whip up easy meals for college students on the budget and drowning in deadlines. From baked salmon to chicken avocado, many easy weeknight dinners are great and take little time to make.
Microwave Meal
Microwave meals can also be healthy and quick to make. Scrambled eggs, lean cuisine, potatoes, can soup, single-serve quinoa, or brown rice cups can make simple, quick, and delicious meals. Top with seasoning and wash down with some freshly blended smoothies to keep you full for the day.
Eating Well on a Budget
Money is always tight for college students. The stress of college work can be so overwhelming that budgeting meals while keeping them healthy is the last thing on your mind. To help you here are some tricks to save your money and your health:
Make a shopping list for each meal during weekends and only stick to that.
Avoid buying expensive snacks like chocolates, chips, and packaged frozen meals too often.
Shop for fresh produce and meats on sale. Not expired.
Buy one or two expensive items like dressings and spices one at a time during each shopping trip to stock up.
Always keep cheese and salads, greens on hand to whip up a quick salad with any leftover meat or fish.
Stock your pantry with items that have long shelf lives to keep eating healthy.
Establish an Eating Habit
Two to three solid meals are a must, daily. Eat while you are slightly hungry and at specified times if possible with small intervals between snacks and meals.
You are likely to eat more while starving, but frequent small meals will keep you full and functioning. Even if you can’t sit to eat because of classes or sleep, keep a snack to munch on the go.
Portion Control
Easier said than done. We all know that all college students are perpetually hungry. However, try to eat slowly and wait 10-15 minutes before the next round. Drink plenty of water and eat on a small plate these are just some tips that can help you understand and implement portion control into a healthy diet plan.
Furthermore, keep in mind that you can always have seconds later, so don’t pile your plate with everything in the dining hall or give in to that discount buffet.
A balanced meal of carbs, lean proteins, and heart-healthy fats with a rainbow of fruits and veggies is ideal. Try to incorporate this as much as you can, at least daily if not every meal.
Smart Foods for Quick Nutrition
Adding a healthy item or two to your meal will not only improve the nutritive quality of your meal but also elevate its taste. Here are some smart foods to add to your meals or to snack on throughout the day.
Beans
Blueberries
Dark Chocolate
Dark green vegetables
Oats
Salmon
Walnuts
These tasty items also happen to be brain foods. So fuel your brain and get your gears working for that organic chemistry assignment.
Eat breakfast, even if you wake up at lunchtime
Running late for classes or oversleeping, we have all been there. Nevertheless, skipping breakfast for that isn’t the answer. Numerous studies have reiterated the importance of a healthy breakfast on classroom performance.
On-the-go breakfasts like single-serve oatmeals, greek yogurt, hummus, hard-boiled eggs, nuts, and fruits are highly packed with nutrients.
Make sure you take exercise 101
Yes, we have all heard this advice and we hate it. But this advice is repeatedly drilled into people’s minds for a reason: it works. Incorporate exercise into your routine, like your classes you shouldn’t miss.
Set up a workout corner in your room, walk to class, join a gym or join the college sports team or local fitness centers, the options are endless once you put your mind into it. Improved mood, sleep, and good memory will help you gain better results.
Limit alcohol intake
The one beverage with absolutely no nutritional benefits and is detrimental to your health is alcohol. The occasional light drink during parties is acceptable but indulgence is a recipe for disaster.
Loss weight sensibly
Starvation is never the answer to losing weight. You run the risk of developing eating disorders with fad diets and diet pills. Studies found no link between certain food combinations with weight loss. Instead balanced meals with exercise are the surest way to maintain a healthy weight. Remember health is not measured by the models and celebrities on social media and magazines.
Enjoy your pizza with half the cheese, baked potato, a regular size roast beef sandwich, or green salad. Forego the tasty trio: French fries, fried chicken, and fish sandwiches which are loaded with fat. This way you can enjoy fried food guilt-free.
Conclusion
The best advice for healthy eating is to take things easy. Keep your bones healthy with calcium-rich foods, stay hydrated and please try to sleep. All of these steps work in tandem to keep your mind and body healthy. Enjoy weekends thoroughly.
Gauge how your body reacts to different foods and adjust accordingly. Armed with the correct knowledge, tackle your next semester with a healthy body, sharp mind, and less stress. Remember, you can consistently score high as long as you are healthy.
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Flu and Cold Season is on the Way
The beginning of the school year, can signal the beginning of colds and flu in your home. When the weather becomes cooler and the days grow shorter, health may become a significant concern. Coughs, colds, and even the flu, as well as more severe diseases, can suddenly become considerably more common. It's essential to understand some of the ways you can help your whole family stay healthy during winter so you can enjoy the time you spend together while everyone is safe and sound. The following tip will help you take care of your family during winter months of cold and flu season.
Tips for staying healthy during cold and flu season
Eat Healthily
Our bodies are amazing machines that convert what we put into them in the form of food and drink into energy and hormones that do everything for us. We are happier and healthier when we eat the proper meals. A bad diet means our immune systems don't work as well as they should, and sometimes shut down altogether, so eating correctly to get enough vitamins and minerals to keep our bodies strong and ready to fight off the numerous illnesses that attack us, particularly during the winter months, is crucial. Try this recipe for baked salmon.
Adopt Healthy Lifestyle as a Family
Fruits and vegetables are the simplest methods to get these nutrients, so getting your five a day is critical. If it's a challenge to include more fruits and vegetables into your diet, try preparing a nutritious morning smoothie for everyone. Here's a fun way to get kids to eat potassium rich bananas.
Keep Clean
The simple act of washing your hands can help to keep everyone in the home healthy, and not just the individual who did the hand-washing. The initial point of contact between you and a virus or illness is usually your hands. Giving a loved one a hug, shaking hands, holding hands, and so on can spread diseases from one person to the next. By ensuring that everyone washes their hands frequently (particularly after using the bathroom, changing a diaper, and wiping your or a child's nose), you can minimize the chance of unpleasant diseases spreading. If washing your hands causes dry skin (as it may during the winter months), then invest in some excellent hand lotion as well to keep the momentum going.
This "how to wash your hands" interactive printable lesson is great for the classroom or homeschool, it explains the importance of hand washing in detail and makes it fun.
Check The Animals
If you have pets, you might discover that they are prone to sickness during the winter months as well. They, too, have immune systems, and although they don't function exactly like ours, that doesn't mean they can't become sick. It is important to take your pet to a great vet, such as exceptionalpets.com, if you suspect they are ill. In this way, you can keep your pet healthy, and everyone else in the family since some animal illnesses can spread to humans. Our pets can even catch Covid19, so if you're sick, watch them for symptoms. Our bird, a Cockatiel, was very sick when we had Covid, luckily he recovered with some TLC.
Exercise
Getting adequate exercise is another brilliant way to strengthen the immune system. This could be as easy as taking your dog for a walk or taking the stairs instead of the elevator. Park a bit further away from the supermarket's entrance, so you'll have to walk a little longer. Spend some time cleaning up the leaves in the garden. It doesn't have to be an exercise class or an hour at the gym, and the more people that participate, the better. We've got some fun PE Activities to get you moving,check them out!
Get Started with these Quick Parenting Tips Today
All parents want their children to be happy and healthy, but it's often difficult to encourage our kids to follow a healthy lifestyle, especially if they have grown used to sweet treats and like to spend a lot of their time in front of their screens. If you’re a parent who is concerned about their child’s health, or would just like a few useful tips to keep in mind, below are a some simple suggestions on how you can help your children stay fit and healthy. You know how to do it, getting started is the hard part. So, here's your motivation.
This post contains Amazon affiliate links for your convenience.
Diet
A good place to start is looking at your children’s diet and whether or not there need to be some changes here. You don’t have to feed your kid all organic food to make sure they maintain a good diet, and obviously, not all households can afford the more expensive products. If you want to make sure your kids are eating well, make sure they get plenty of fruits and vegetables and lots of good carbohydrates.
Strawberry Raspberry Smoothie Recipe
If your kids are fussy eaters, think of creative ways to get them to eat a variety of foods, like making them a healthy smoothie or soup so the veggies and fruits are hidden from view. Also consider taking time to cook meals with your children so they can start to learn this important life skill and about nutrition and what constitutes a healthy diet. We've started ordering dinnerly, an economical food delivery service. Teenagers can cook their own gourmet meals or easy weeknight dinners, you choose the recipes each week.
After School Snack Planning Ideas Printable
Exercise
Sticking to a good exercise routine, can be difficult. Kids are no different. The best way to encourage your kids (and yourself) to get moving is by finding a sport or activity that they truly enjoy. By making exercise fun, kids are more likely to engage and exercise regularly, especially if their friends are involved. Get the family out and moving together on weekends, whether it’s going for hikes or playing Frisbee together in the park.
Oral Hygiene
As well as making sure they’re eating right and getting their hearts pumping, also watch out for your children's oral health. A lot of kids don’t like having to brush their teeth before bed, particularly if they’re already tired and cranky. However, this is an essential routine they need to get into early to avoid problems with their gums and tooth decay, which can be very painful and unpleasant. Make sure your kids brush their teeth twice a day, and be sure to teach them how to floss. If they hate toothpaste, have them brush with water to get the food out and then do an oral rinse.
Is Chewing Gum good for your Teeth?
Mental Health
Physical health is important, but your child’s mental well-being is also crucial to help them stay physically healthy. This isn't always as easy to see, but the best way you can help is by creating an environment at home where your child feels comfortable talking with you about their feelings and problems. If you discover concerning behaviors, ask your kids' teachers if they've noticed anything at school. The pandemic has been rough on everyone, but especially our kids.Make sure you're paying attention, any changes in behavior might be a cry for help. Kids are struggling with depression from being forced to stay inside.
Mental Health articles from Adventures of Kids Creative Chaos
Raising kids is the most challenging thing anyone can do. Keeping your kids fit and healthy is an important part of parenting. Hopefully, these tips will help you find new, creative ways to keep your kids happy and healthy. Be sure to click on the titles between the paragraphs above, for more detailed information on each topic.
As always, thanks for reading. You matter.
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School Closure Home Learning
I love this post! We have a similar experience. Keep scrolling to see our homeschoolers' success in public school! |
Tips for Home Learning and Coping during School Closures and Covid19
Educational Resources for Homeschooling during the Coronavirus
- Many of our older homeschool resources that target elementary students are listed in the homeschool tab on this site: Homeschool Learning Lessons for Elementary Age You can also do a search on our site for specific types of lessons like, grammar, math, and science.
- BrainPop has the most fun videos; I love them as much as my kids do. BrainPopJr. is great for the younger set. They are a paid service, but offer a free movie of the week and other free lessons.
- Life of Fred is our favorite home learning curriculum. We checked the books out at the library, that's probably not an option during these coronavirus times. You can get the Life of Fred books online at Amazon and on the Life of Fred website (Get the dolls!)
- Mobymax has free options for remote learning and homeschoolers. The great thing about this website is they find and fix learning gaps. Kids can take assessments to see where they fall and then do educational activities based on their grade level in different subjects. It's a great way to see if your child has been falling through the cracks in public school.
- TeachersPayTeachers and TeacherSherpa both offer great resources free and paid. The lesson plans are created by teachers for teachers, but homeschoolers and remote learners are welcome to download them too! Check out our store on TPT, it has some fun educational skits to do with the kids, we even have a play about the Easter Bunny!
- Khan Academy is not for the faint of heart. If you're all in to the homeschooling thing, give it a try. We used it for several years. It's a free learning resource originally targeted toward middle schoolers and high schoolers, but now offers lessons for elementary too. It feels a lot more like "real school" than some of the other online options and keeps track of your progress and grade level.
- Why not give this difficult time a fun spin? Our Summer Camp Handbook is edutainment at its best! Enjoy science experiments, PE Activities, and more disguised as fun!
- We also love CrashCourse with John and Hank Green. (Yes, that John Green!) You'll even find some of their lessons on Khan Academy. These are super fun, especially for older students.
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First day of public school 2019. |
Bowling allows for socialization and physical activity. During the quarantine, bowl with your game console or set up milk jugs to knock down with a basketball. |
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Note: This past year, my kids decided to go back to public school. My 15 year-old was placed as a high learning junior taking all senior and college level courses, my 13 year-old is a well-rounded, straight A, school loving eighth grader.
Made the grade, first semester honor roll. |
Never played football in his life. Made the team! |
Loving the school band. |
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