College Life is one the most intriguing phases of life where you start to become responsible for all your possessions and grow your career through personality reforms. It is this time when you are unable to prioritize health and always end up gaining weight and inviting diseases to your future life. It is seen that Many students struggle to adjust to their environment, make new friends, and deal with the workload. They find themselves under a lot of stress attempting to balance a social and educational life. (Balanced Diet)
Living on your own for the first time, it can be tempting to intake endless fries, chips, and burgers. The canteen of your college will surely encourage you into the world of fast food but there are still many healthier options available for you. Here are a few steps to get started with a balanced diet:
Increase whole grains in your diet
Choose more whole-grain foods. Many campus canteens offer brown rice, oats, whole-grain pasta, whole-grain buns, and whole-grain pizza crust. Whole grains are high in dietary fiber, which promotes digestion, sustains energy levels, reduces cholesterol, stabilizes blood glucose, and alleviates constipation. Adequate intake is linked to lower body weight and decreased obesity.
Have a Small Portion Size – Maintain Balanced Diet
Set goals to take smaller portions and use a smaller plate. You can always go back for additional food if you are still hungry. Savour the taste of your food. Slow down the pace at which you eat, and chew more thoroughly. Try to take smaller bites. You will inevitably feel more satisfied with less food. Before you convince yourself that you need another round of food, wait 10 to 15 minutes. Drink a glass of water. Remember that the food will still be there tomorrow.
Start with Low Calorie Drinks
Avoid drinking extra calories in regular soda, fruit juices, high-fat milk varieties, fruit punch, lemonade, milkshakes, sweetened tea, or coffee beverages. Ask for skim, 1%, or soy milk in your coffee or tea instead of cream milk. This tactic helps keep the calories from adding up. It also counteracts unstable blood sugar levels, which are not helpful for studying.
Plenty of exercise and sleep
Walk to class, join a gym, or find a group of friends who exercise with you. It is proven to lower stress levels, boost mood, and improve sleep. Most doctors recommend a minimum of 8 hours of sleep. Studies show we’re more likely to reach for unhealthy snacks when sleep-deprived and less likely to muster the energy for exercise. Plan ahead and carve out plenty of time to study for upcoming exams. Establish a solid bedtime routine, and make sleep a priority for optimal health.
Lastly, Parents should learn to support their children and get them the needed resources before they go to college. Students should learn the basics of nutrition. This education should include food shopping literacy (reading food labels, choosing healthier foods, avoiding highly processed food, etc.). Students should also acquire minimal cooking skills and learn how to balance macro and micronutrients and how these different nutrients affect metabolism, weight gain, and overall health in the long term.
