After a child enters a higher education institution, he or she forgets about proper and regular nutrition. More often than not, the day consists of solid snacks, skipping lunches, and starting the day with a cup of coffee. All of this leads to the fact that the student begins to have problems with health and weight gain. There is nothing positive about that.
The experienced authors from nursing essay writing service have prepared some tips on how to stay healthy during your studies.
How nutrition affects a child’s health and academic performance
Nutrition is the building material for the body. Its quality and regularity directly affect the work of intracellular energy generators – mitochondria, as well as carbohydrate, fat, and protein metabolism in the body.
Diet directly determines what kind of performance a child will have in the classroom. Foods can affect the quality of certain types of metabolism and cognitive function. Given the learning load, many children are not very active and their diet is dominated by carbohydrates. Not surprisingly, under such conditions, they feel constantly tired and have little energy. With such a diet, the mitochondria will not produce enough energy. Immunity suffers, and cognitive functions of the brain decrease because mitochondria are in every cell of the body, including the brain cells. If the carbohydrate metabolism is disturbed, sluggish systemic inflammation may occur.
Against this background, various infections are often exacerbated. Children are more often ill with acute respiratory viral infections, and their school performance declines. If you often get sick and don’t keep up with schoolwork, essay writing help can be a real salvation. Thanks to such aid, you can quickly catch up on lost classwork and not fall behind in your studies.
Nutritional peculiarities of students
Strenuous mental work requires as many calories as mental activity, so meals should not be chaotic. Students need four meals. More often than not, young people skip breakfast, preferring to sleep 10 minutes longer. Try not to do this, and eat porridge with meat or fish, and cottage cheese before class. If you have a good breakfast in the morning, the second breakfast can be symbolic: a yoghurt or a bun. For lunch, try to eat vegetables, side dishes, and meat, but dinner should be light.
The habit of skipping breakfast, common among students of all ages, is one of the most harmful. It is advisable that the main meals are for breakfast and lunch, and in the evening you can do with salad, fruit, or yogurt. Young people who skip breakfast to eat after couples grow into adults who eat a lot once a day – before going to bed.
Another student habit is a passion for snacks, fast food and drinks with dyes. It is not necessary to completely exclude chips and hot dogs from the diet. Firstly, it is better to “get over” such food in youth; and secondly, the more strict prohibitions, the higher the risk of breaking down and starting to abuse unhealthy food. Therefore, try to eat crackers, nuts, and seeds as rarely as possible, and choose mineral water between “Cola” and mineral water.
The principles of good nutrition
It is necessary to know the principles of the correct alimentation in order to get all the necessary substances and minerals:
- First of all – a varied diet. It is necessary not only to eat on time but also to change the food constantly.
- You need to count calories. The greater the age, the more you need to reduce animal fats and carbohydrates.
- You need to eat at least four meals a day. If you eat irregularly and infrequently, you can lead your body to a digestive system disorder. During the meal period, you need to put aside all business and problems. It is necessary to eat slowly.
- You need to chew slowly. The fact is that the stomach begins to understand that it is full only 20 minutes after the start of the meal. The best option is to count the number of chewing movements.
- There is no need to eat dry food. It is better to eat liquid food, which improves the secretion of gastric juice. It is preferable to eat soup and thus stimulate the processing of carbohydrates and protein. You should eat sweets after meals and in the first half of the day.
- One should eat more vegetables and fruits. It is these products that contain the maximum of useful substances for the body.
- You should drink a lot. It is necessary to have about 2 liters of fluids per day. It is recommended to move a lot, so as not to cause water stagnation in the body.
- In the first half of the day, eat protein foods. During this period, proteins of animal origin are better digested.
- Before going to bed it is better to eat dairy products and vegetables.
- It is desirable to consume nonfat kefir.
- If there are dishes that were prepared a few days ago, you can harm the body.
- Once a week it is necessary to carry out a day of discharge.
- There must be vitamins in the diet.
- It is necessary to eat only when you want to. This is an important right for keeping weight.
There is no need to compare healthy eating to starvation or dieting. A healthy lifestyle should satiate the body.
How to eat healthy on a busy student schedule
If you’re struggling to eat healthy on a busy schedule, don’t worry – you’re not alone. Luckily, there are some easy tips and tricks you can follow to make sure you’re getting the nutrients your body needs, even when time is tight.
Here are some of the best ways to eat healthy on a busy student schedule:
1. Plan ahead
One of the best ways to make sure you’re eating healthy, even when you’re short on time, is to plan ahead. Meal prepping – making and storing food in advance – is a great way to ensure you always have something healthy to eat, even when you don’t have time to cook or don’t feel like going out to eat.
2. Keep healthy snacks on hand
Another way to make sure you’re eating healthy, even when you’re busy, is to keep healthy snacks on hand. This way, if you find yourself getting hungry between meals, you can reach for a nutritious snack instead of unhealthy junk food. Some great healthy snack options include fruits and vegetables, nuts and seeds, yoghurt, whole grain crackers, and hard-boiled eggs.
3. Avoid eating out
If you’re trying to eat healthy on a budget, one of the best things you can do is avoid eating out. restaurant meals are often high in calories, sodium, and unhealthy fats, and can quickly derail your diet. If you are going to eat out, try to choose healthier options like salads, sushi, or grilled chicken.
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