An average student is always pressed for time, under a lot of stressed and eating on the go. You may find it difficult to avoid bad habits like skipping meals and frequently visiting fast food restaurants. But eating healthy food can help you cope with stress. Feel better and perform better in the classroom and also on the playground. So today we’re going to discuss
Diet Chart For Students
How do you get started to healthy eating?
Healthy eating starts with learning new ways to eat. Like adding fresh fruits to your diet, vegetables, and whole grains and cutting back food that contains lots of fat, salt, and sugar. A change to healthier eating also includes learning about balance, variety, and moderation.
- AIM FOR BALANCE: Most of the days, eat from different food groups like grains, protein food, vegetables and fruits, and dairy. Listen to your body. Eat when you are hungry and stop when you feel satisfied.
- LOOK FOR VARIETY: Be adventurous, choose different food in different food groups. For example, don’t go for Apple every time you choose fruit. Eating a variety of fruits will help you get all the required nutrients for your body.
- PRACTICE MODERATION: Don’t have too much or too little of one thing. All foods if eaten in moderation can be a part of healthy eating. Even sweets can be okay.
WHY PAY ATTENTION TO WHAT YOU EAT?
Healthy eating can help a student get the right balance of vitamins, nutrients, and minerals. It will help them feel energetic and become capable of handling stress.
Healthy eating is one of the best things one can do to prevent and control harmful diseases like-
- Heart Diseases
- High Blood Pressure
- Type 2 Diabetes, Etc
WHAT ARE SOME COMMON EATING TIPS FOR HEALTHY DIET?
Every student must take care of their eating habits and their lifestyle as well. Everyone has heard of the proverb “A HEALTHY MIND RESIDES IN A HEALTHY BODY”. Well, that’s something we need to understand and follow. You can follow the following given points –
•EAT A GOOD BREAKFAST: Studies show that skipping breakfast can detrack the student from achievement. When there is no time for sitting down and having a meal then grab a bagel, piece of fruit and some juice. Most of these items are available in your home.
•LOVE FAST FOOD? CHOOSE WISELY: One can choose pizza with half the cheez, regular sized sandwich, and green salad. Limit high-fat offerings like French fries, fried chicken, etc.
•KEEP HEALTHY SNACK ON HAND: This way if hunger strikes in a late night study session. You won’t be tempted by vending machines candy, chips or ice cream. Possibilities include fresh fruits, unbuttered popcorns, rice cakes or whole wheat crackers.
•LOOSE WEIGHT SENSIBLY: Starvation and diet that offer a quick fix usually backfire and are harmful. The only safe way to lose weight is to feel good while doing it. Eat a balanced diet and do regular exercise.
•DRINK LOTS OF WATER: Your body needs at least 8 glasses of water every day. And if you exercise vigorously, you may need more. To remind yourself, carry a water bottle with you whenever you go to class and keep it handy during late night study sessions. Must Check: Benefits of drinking water.
WHAT SHOULD BE THE DIET DURING EXAM SEASON?
Exam season is always a hectic one for everyone- students, parents as well as teachers.
But the most stressed out are the parents because long studying hours means skewed meals and ultimately ill health of their children. One can go for the following diet schedule:
○BREAKFAST– 1 glass of milk/fruit milkshake without added sugar. 2 whole grain bread and egg omelet, sandwich. 2 mixed veg and paneer parantha with a bowl of low-fat curd. 1-2 whole grain wrap with baked beans and veggies/jaggery sweetened oats with nuts and fruits.
○MID- MORNING SNACK– A colorful fruit platter, 3-4 flaxseed and til laddoos and a glass of whey protein shake.
○LUNCH– It would be wise to add oily fish in lunch twice a week. 3 phulkas +1 bowl of fish curry + 1 bowl of sprouts salad. Or 1 bowl brown or red rice + 1 bowl of palak daal.
○HALF AN HOUR AFTER LUNCH– 1 glass spiced buttermilk. Either make spicy curries or smoked salmon sandwich for lunch. Make a powder of seeds and nuts and drizzle them over the soups, daal, salad and almost anything that you can think of.
○MID-EVENING SNACKS– 1 bowl of nuts muesli with milk. Or 1 plate of moong sprouts veg red rice poha + 1 glass of fruit milkshake. Or 1 plate of multigrain upma + 1 whey protein shake.
○DINNER– 1 bowl grilled chicken or fish preparation + 1 bowl brown rice pulao + 1 bowl mixed veg raita. Or 2 whole grain chicken veg sandwich + 1 glass of skimmed milk.
○POST DINNER SNACK IF NEEDED– Trail mix that contains nuts, seeds and fruits/puffed quinoa and pulse snacks. Healthy khakhras, flaxseed and til laddoos, healthy cookies made from jawar, oats and whole grains.