HEALTHY DIET

HEALTHY EATING TIPS FOR BUSY STUDENTS :                                                            When you are a student,it can be hard to find the time and the will power to eat a healthy diet.But eating right can pay off.With a healthy diet,you can feel better and look better.

When your day is packed with classes,assignments and studying,not to mention a social life and may be a job,who has time for healthy life?while sometimes low on the list of your priorities,being smart about food has many benefits.Eating regularly and choosing healthy portions of nutritious foods means having more mental and physical energy ,feeling good about yourself and enjoying better health.

                               The average college student is often pressed for time,under a lot of stress and eating on the go.You may find it difficult to avoid bad habits like skipping meals or frequently visiting fast food restaurants.But eating a healthy diet can help you feel better,cope with stress and perform better in the classroom.

                                          We've heard it a million times by now;eating right is smart,and eating right can make you smart.What this actually means  is that eating the right foods gives your brain nutritional support,which helps you perform at the highest level.For college students,being able to perform the best is an everyday necessity.There are dozens of studies,books and more all about the idea that what you use to fuel your body can also help your brain. 

1)BREAKFAST :-

(Don't leave home without breakfast). If you have been skipping breakfast because you don't have time or are't hungry,you have been missing the day's most important meal.While it's tempting to get an extra ten minutes of sleep,not eating breakfast will cost you in other ways.

 

                                           Studies have shown that breakfast skippers have poorer concentration,more fatigue,less healthy weights,and eat less fibre and other needed nutrients.

1. NO TIME NO EXCUSE:10 MINUTES BREAKFAST IDEAS:      -Cold cereals,milk dried fruit                                                  -Frozen whole wheat waffles,yogurt                                    -Leftover pizza and an apple                                                  -Whole wheat toast,cheddar cheese                                    -Instant oatmeal with raisins,almonds                                 -Whole grain bagel,peanut butter,banana                            -Bran bar,chocolate milk,grapes                                            -Yogurt topped with berries and granola                              -Sandwich with lean deli meat and cheese                          -Try a breakfast smoothie:Put fruit,yogurt,and juice or milk in a blender.Add a apoon or two of bran cereal or ground  flaxseed for more fibre.If you're short on time,take it with you! 

                                           Q:WHY IS BREAKFAST IMPORTANT?                            1)GIVES YOU MORE ENERGY:In general the students who eat breakfast have more energy,do better in school,and eat healthier throughout the day!

2)INCREASES YOUR METABOLISM:Some experts believe eating breakfast keeps your metabolism running higher because skipping meals causes the body to kick into starvation mode.

3)IMPROVES YOUR MOOD:While your sleeping,your body has gone for long period without food,skipping breakfast could lead to a lack of energy or make you grumpy!                                                                              4)PREVENTS OVEREATING AND WEIGHT GAIN:Skipping breakfast can cause you to overeat later in the day,which could lead to unnecessary weight gain.                              5)IMPROVES YOUR ABILITY TO CONCENTRATE AND LEARN:Students who don't eat breakfast are less able to learn at college,get less iron in their diets,and are more likely to have a higher body mass index(BMI),which is a sign they may be overweight.                                                      -Eating breakfast on regular basis has a beneficial influence on attention,concentration,memory and college achievements.                                                                        OK,you've eaten breakfast,now what?                    Always carry backpack snacks for healthy eating on the go.                                                                                                              

2)FAST FOODS:-    

                  If you must eat fast foods,choose wisely.Choose pizza with half a cheese,a regular size roast beef sandwich,baked potato or green salad with reduced calorie dressing.Limit high fat offerings like French fries,fried chicken or fish sandwiches.

TRY TO LOOK OUT FOR LIQUID CALORIES                           The most important thing you need when eating a fast-food chain is to drink something that gives you calories without nutrients,like soda,sweetened tea,lemonade,and fruit drinks.It's even worse if your drink is also loaded with fat like shakes.Choose either a non-calorie beverage(like water,unsweetened tea or diet soda)or one that contributes some nutrients along with its calories.    

3)MEAL PLANNING:- 

The first step to eat on a budget is planning.

Simple steps for meal planning:                                                  1)Look in your refrigerator,and freezer to see what you already have.                                                                                                                                2)Think of you could see these items for meals throughout the week.                                                                  3)You may need items to go with those that you already have in order to make a meal,put these on your grocery list.                                                                                                                       4)Look through your grocery store's weekly and circle the specials that you can incorporate into your meal plan.Put these on your list too.        

                                                                                         5)Look back over your meal plan for the week,check to see if you are incorporating all of the food groups in most of your meals.

8 TIPS FOR EATING WELL:-                

• -Base your meals on starchy foods.                                      -Eat lots of fruits and vegetables.                                          -Eat more fish.

  

      -Cut down on saturated fat and sugar.                          -Try to eat less salt -not more than 6g a day.                      -Get active and try to be a healthy weight.                           -Drink plenty of water.