Proper Nutrition of Students: Diet and Recommendations
In younger years, rarely anyone is overweight or has health problems. But malnutrition during this period affects the state of all organs, which will make itself felt in the future. In addition, an excessive amount of fast carbohydrates, non-compliance with the regime and the use of low-quality food affect the working capacity and well-being at the present time. To have more time to cook healthy food, we share an essay service promo code.
Compilation of a diet taking into account age characteristics
Nutrition of students should be made taking into account the following characteristics of young students:
Fast metabolism – low-calorie diets during this period are useless;
Still intensive growth and formation of the muscle corset – determine the high need for proteins, especially for guys;
Mobility – students are constantly on the move, do several things at once and spend a lot of energy on it;
Constant rush – few people have time to cook complex dishes, so the simpler the diet, the better for girls and guys;
Other priorities – young people prefer to communicate, have fun and have fun in addition to studying, so they cannot devote much time to the issue of nutrition;
Not enough sleep, so the products should be as useful as possible for the nervous system so that it recovers.
Main Rules
Rational nutrition of students provides for the observance of simple rules:
- Drink ordinary clean water to prevent dehydration, which negatively affects metabolic processes and the condition of all organs. The ideal amount is considered to be 40 ml of water for every kilogram of a person per day. It is not recommended to drink during meals, it is better half an hour before and an hour after it;
- Eat fractionally – 5 times a day in small portions. This will help you never feel hungry and have a fast metabolism. The habit of skipping breakfast and eating a lot in the evening must be eradicated;
- Every meal should consist of proteins, healthy fats, carbohydrates, and fiber-rich foods. Then the body will receive all the substances necessary to maintain an active lifestyle;
- It is advisable to consume fast carbohydrates minimally if you really want a bun or a confectionery product – it is better to eat it in the morning;
- Dinner should be 3 hours before bedtime. The best set of foods for this meal is protein foods + vegetables;
- The nutrition and mental performance of students are closely related, so the diet should include foods that activate the brain. These are walnuts and other nuts, dried fruits, fruits, fatty sea fish, avocados, and others.
These rules of a useful student menu must be supplemented and improved individually for each person and his goals: gaining, maintaining, or losing weight. Sometimes students are so busy with their studies that they forget about nutrition altogether. It’s better to delegate tasks to a trusted service to do my math homework help and prioritize health.
How to Make a Budget Diet: Life Hacks
Most young guys and girls tend to save on products in favor of other, more important needs for them. Therefore, their diet often consists of cheap and unhealthy foods that saturate well due to the huge amount of sugar, starch, and flavor enhancers in the composition. Students have time for finance essay writing but no time for healthy eating – this is fundamentally wrong. The opinion that healthy food is very expensive is stereotypical and erroneous, a healthy diet can be adapted to almost any budget.
Here are some secrets:
- Planning. If you plan the menu for the week in advance, make a list of necessary products, and buy them once a week, you can save both time and money. The less often a person visits supermarkets, the healthier his money is. To think over the menu is a maximum of half an hour, but the money saved will surprise you;
- Buy products from unbranded brands and with or without modest packaging. Spending on advertising, boxes, and packaging bags – this is almost half the cost of food;
- Buying fruits and vegetables is cheapest when they are in season;
- Freeze vegetables, fruits, and herbs from the summer when their cost is very low. Then in winter, there will be no need for purchased ones;
- Avoid carbonated drinks and bottled drinking water. Filtered tap water is fine for daily drinking;
- Include eggs in your daily menu. They are inexpensive, considered a rich source of protein, and healthy fats, and satisfy hunger for a long time;
- Carry healthy snacks with you. If you do not buy fast food, chocolate bars, and buns on the go, you may be surprised at how money is saved;
- Buy the necessary non-perishable goods at discounts in advance;
- There is porridge. Most cereals are available and last a long time.
Schedule
The peculiarities of students’ nutrition are that they often do not have time to eat the right number of times and slowly. But, as the practice of nutritionists shows, if you wish, you can find it, and after a few weeks, the regimen will become a habit. To make it easier to implement it, it is recommended to make a plan every evening for the next day in order to understand when it will be convenient to eat.
The best diet for students is five meals a day with three hours between meals. It is necessary that they all be at the same time every day – so all body systems will work smoothly, and metabolic processes are fast.
About the Author
Twigs cafe staff is comprised of editors, writers, food & drink experts, nutritionists, and researchers to create informative and helpful content for health-conscious people.
