MAINTAINING A HEALTHY DIET AS A STUDENT
In this blog post, We will explore some general suggestions and also take a look at a specific approach on how to organize your meals. I urge everyone to approach this information with a critical mindset, conduct research, and consult a specialist prior to making any significant alterations to your diet. Each of us has a unique body that requires equivalent careful treatment. I hope you enjoy the reading and discover some inspiration!
The food we consume has a direct connection to how we feel and perform each day. Poor eating habits (late-night deliveries, frequent alcohol consumption, snacks in place of nutritious meals, overeating or undereating) are linked to lower academic grades, susceptibility to illness, fatigue, depression, anxiety, irritability, difficulty concentrating, problems with the menstrual cycle, and sleep disturbances. Hence, a good diet is a contributing element to academic success and overall well-being. But how can one eat healthily? Let’s break it down into understandable parts.
ESSENTIALS
There are five food groups that constitute a balanced diet, namely grains, fruits, vegetables, protein, dairy, and fats. In cases of individual intolerances or food allergies, one can definitely find substitutes (for example, gluten-free, lactose-free, or vegan alternatives). But overall, these will be the fundamental components of our nutritious daily meals. Meeting the daily standard for each food group supplies our bodies with all the necessary nutrients and helps prevent any deficiencies (again, chronic or severe deficiencies such as anemia should be dealt with by a doctor).
The PLATE method
The Healthy Eating Plate or the Plate method is based on the most up-to-date scientific knowledge, as claimed by nutrition experts at Harvard Health Publications. It offers a simple and clear formula, which is presented in the diagram below. Begin with a 9-inch or 23 cm plate, fill half with non-starchy vegetables (and fruits), fill one quarter with lean protein, and reserve the other quarter for some carbohydrates. Voila, your healthy plate is prepared. For better comprehension, possible products belonging to each group are listed here:
Vegetables and fruits – ½ of your plate: aim for diversity in color and remember that potatoes do not count as vegetables due to their negative influence on blood sugar. These can include any green vegetables, green beans, broccoli, cabbage, carrots, cauliflower.
Whole grains – ¼ of your plate: whole wheat, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a less pronounced effect on blood sugar and insulin compared to white bread, white rice, and other refined grains.
Protein – ¼ of your plate: fish, chicken, turkey, tofu, eggs, beans, nuts. Try to limit red meat and avoid processed meats like bacon and sausage.
Healthy plant oils – in moderation: vegetable oils such as olive, sunflower, or others. Avocados are excellent for obtaining your ‘good’ fats.
Water, coffee, or tea: 1-2 servings of sugary drinks, milk, and dairy products; a small glass of juice a day is considered acceptable in the Healthy Plate plan. Water or any other unsweetened low-calorie drink can be a pleasant addition to the meal.
BUT NOT ONLY LIKE THIS…
Even though the Healthy Plate system provides an easy-to-follow approach, it isn’t the sole method. There are numerous alternatives and improvements that can be made when determining what suits YOU (take into account what’s available in the grocery stores, your budget, personal preferences, favorite flavors). Intuitive eating, intermittent fasting, and many other emerging concepts that are making their way into dietetics are there for you to try out. Diets like the Mediterranean and DASH, which have demonstrated their health benefits in multiple studies, might also be worth considering. And don’t neglect to have some fermented foods such as kefir, kimchi or any pickled vegetables from time to time – it enriches your gut microbiome and keeps it flourishing.
I hope this information has aroused your interest and you’ll be inspired to carry on your own research on the subject. Because good food is the basis of true happiness, health and good academic performance.