Food Tips For Students

Eating well while in college can be difficult, especially if you’re not used to living on your own and cooking your own meals. But, the right food can help you stay focused, alert, and energetic throughout the day, which will greatly aid your academic success. Here are 10 important food tips every student should know about.

1) Protein

Make sure you're eating enough protein. You need protein to maintain your muscles and tissue, among other things. Protein also helps you feel fuller for longer, and that means you won't be as tempted to snack between meals or binge on junk food in the evening. Here are some of the best sources of protein:

-Meat from animals (beef, chicken, pork) -Grains and nuts (quinoa, cashews) -Pulses (lentils)

-Milk products (plain yogurt, cheese) -Beans and legumes (chickpeas, black beans) -Fruits and vegetables (spinach, tomatoes)

-Fish (salmon, trout) -Tofu and tempeh (edamame, tofu stir-fry) -Eggs (scrambled eggs with spinach and mushrooms) 

-Frozen fruit bars/smoothies 

-Cottage cheese with chopped veggies 

-Whole wheat pasta with tomato sauce and grilled chicken -Rice noodles with steamed broccoli and shredded carrots 

-Tempeh curry over rice ; egg whites with roasted potatoes; apple slices with peanut butter; brown rice sushi rolls; hummus wrap with whole grain tortilla; chicken and avocado salad; oats cereal with banana, berries, almonds and cinnamon.

-If you have a busy day ahead where breakfast isn't an option, pack leftovers from last night's dinner. They'll come in handy when it's time for lunch or dinner!

2) Fresh Veggies

Be smart about your diet. You can't out exercise a bad diet and you are what you eat. With that in mind, add as many vegetables to your plate as possible because they are low in calories and nutrients. If you need motivation, try this-if at least half of the food on your plate is veggies, you've gotten most of your daily servings! That sounds like something worth celebrating to me. Now get off the computer and go get yourself some good ol' fashion produce! Here's an example of a balanced meal: 1 cup green beans, 1 apple with skin on, 2 cups spinach or kale with vinegar or lemon juice and 1⁄2 cup dry roasted chickpeas. Throw it all together for a quick power snack that tastes great too! I'm telling you, when I start feeling hungry, I don't think about chips or candy bars. I always have a bag of healthy snacks on hand - yogurt covered raisins, edamame in the shell (they make them shelled now!) and high fiber cereal - which keep me going until lunchtime rolls around again. Plus I feel so much better than if I had eaten junk food. It's not hard to plan ahead but there are tons of healthy choices right in front of us every day - fresh produce at the grocery store; nuts and dried fruit; fresh fish such as salmon; eggs and other protein sources like chicken breast without skin; frozen grapes instead of ice cream etc.

3) Quinoa

Cooking quinoa is pretty simple. I like to start with boiling two cups of water per one cup of dry quinoa and add salt and oil while it's boiling. If you're in a hurry, you can do the same by microwaving, but I find the texture comes out better by cooking on the stovetop. Once it's cooked, I like to fluff it with a fork for about 10 seconds and then stir in some garlic or other spices to add flavor. You can either serve it as-is or cool it down before using in another recipe or storing in the fridge for up to five days . But if your first batch turns out badly, don't give up! Quinoa has a reputation for being finicky to cook, but that just means there are more ways to make it taste good! So keep trying until you find your favorite way. And always remember to rinse the quinoa in cold water after you drain it so that it doesn't stick together. 

In general, I try to incorporate plenty of protein into my diet because protein helps me stay full longer than any other food group does. As someone who sometimes struggles with anxiety, this is particularly important for me because often times when I feel anxious my stomach will turn into knots and nothing will help calm me down faster than a hearty bowl of pasta or veggie burrito (though, admittedly, not all dishes made from these foods are healthy). 

I also like eggs because they're really versatile and contain lots of nutrients—especially iron—which helps keep my energy levels high when I'm feeling sluggish during midterms or finals week. I'll usually whip up an omelet or scrambled eggs and eat them with a side of avocado toast. Remember: It's important to have variety in your diet, so be sure to try new things every now and then. It might seem daunting at first, but when you get used to eating something new every day it gets easier!

4) The Importance of Whole Grains

Eating whole grains is one of the most important components to an overall healthy diet. Whole grains are rich in fiber, which can help to lower cholesterol and control blood sugar levels, as well as protein and other nutrients that you need for a healthy diet. Make sure to find whole grain versions of your favorite cereals, breads, pasta and even cookies. There are many benefits to going with these alternatives-- they're much healthier than refined or processed grains! The lack of essential vitamins and minerals in white flour has been shown to cause significant health problems such as heart disease, diabetes, obesity and cancer. Refined sugars have also been linked to weight gain when consumed in excess. When shopping for grains at the grocery store, be sure to look at food labels carefully; if there is any mention of enriched then it's not a whole grain product. If possible, purchase products made with 100% whole wheat (often sold under the label 100% Stone Ground Wheat) or certified organic brands like Organic Heritage Flour brand which are made from unbleached stone ground wheat flour without any additives whatsoever. It will be worth the cost to feel more energized during your school day and know that you're doing something good for your body! In addition, avoid eating out too often because eating in is usually healthier than dining out. Pack lunch from home so you don't have to rely on the options outside of campus. Remember: try to eat vegetables, proteins, complex carbs and fruits at every mealtime to maintain a balanced diet.

5) Healthy Snacks in Between Meals

(1) When hunger pangs hit, reach for an apple. 

(2) Fill up on fiber-rich veggies to avoid overeating later. 

(3) Grab healthy snacks before they're gone! 

(4) Keep a close eye on your water intake. 

(5) Put it out there! Ask a friend to pack you something yummy or deliver a lunch one day this week. You deserve it! Plus, if you're eating healthy at home and packing some of your own food while traveling between classes, you'll be less tempted by fast food restaurants and vending machines.

(6) Pack the night before so that breakfast is already waiting for you in the morning - no excuses! (7) Invest in a set of stainless steel containers with lids. These are great for storing leftovers as well as prepping tomorrow's meals today! (8) Don't have time to cook? Check out these 10 recipes from our friends at SkinnyTaste for easy, delicious recipes you can make without ever stepping foot into the kitchen. You'll never get bored with these creative dishes!

6) Reduce Sodium Intake

It's recommended that adults aged 19-50 eat 1,500 mg of sodium or less per day. Most American diets contain more than 2,000 mg of sodium per day. The most important way to avoid excess sodium is to limit the amount of salt you use in cooking and at the table. Here are some other ideas: 

* Cook with herbs, spices and lemon juice instead of salt. * Grill or roast meat instead of frying it; pat dry chicken before baking it. * Eat fresh fruits and vegetables instead of canned or processed foods that tend to be high in sodium content. Get your calcium from low-fat dairy products, tofu made with calcium sulfate, dark green leafy vegetables like collard greens and kale, fortified orange juice and cereals. Drink water instead of sweetened beverages like soda. And don't add salt to your coffee! If you want a little flavor try adding a cinnamon stick to the coffee grounds when brewing, or use Stevia or Equal Spoonfuls which both have 0mg of sodium per serving. 

* Avoid eating at fast food restaurants (you know this already!). If you do go, order something without any salty condiments like ketchup, mayonnaise, bacon bits or cheese sauce. Choose dishes with tomato based sauces instead of creamy sauces such as Alfredo sauce. Order sauces on the side rather than having them ladled over the dish.

* Steer clear of breadsticks, chips and salted nuts while dining out. 

* When dining out choose an appetizer salad or soup over an entrée salad if they are available on the menu. Ordering soups can also help you save money by avoiding higher priced entrées which typically include heavier ingredients like cream sauces and fatty meats. 

* Don't drink fruit juices; fruit contains plenty of sugar without added sugar found in many fruit juices on store shelves today.

7) Eat Foods With Fewer Ingredients

No matter how busy life gets, don't stop eating! But you may want to switch up what you're eating for an added boost of nutrients. The key is to eat foods with fewer ingredients, which will make it easier to know what's in the food. That way you can better control your sugar and salt intake, too. Below are 10 food tips every student should know: 

* Load up on vegetables that grow above ground like broccoli, carrots, and tomatoes. 

* Stock up on fruits like apples and oranges. Fruits that grow on trees are also a good choice as they contain more fiber than fruits that grow on vines. 

* Drink plenty of water - always stay hydrated! * Eat three meals a day - breakfast, lunch, and dinner* Keep up with healthy snacks like whole-grain crackers or fruit.* Carry some easy-to-grab items such as granola bars or apples* Be aware of when your favorite restaurant is open* Pick healthy restaurants if possible* Avoid frozen meals or takeout food whenever possible

For many students, healthy eating often falls by the wayside when we're trying to keep up with all our other responsibilities. The key is to prepare ahead by thinking about what you need for the week ahead so that even if something comes up last minute (and it always does), you'll have healthier options available. Here are ten important tips for staying on top of your diet no matter how hectic things get

8) Avoid Packaged and Processed Foods as Much as Possible

Processed foods, in general, are not good for you. There are many health benefits to eating a diet that is primarily made up of whole foods. Try to avoid packaged and processed foods as much as possible. The most commonly consumed food items on a regular basis are pizza, instant noodles and boxed macaroni & cheese dinners. To get more variety into your diet, consider eating fresh fruit and vegetables with salads as well as cooking meals at home using fresh ingredients. We want you to be successful students academically and mentally! If your diet isn't healthy then your body's ability to function optimally can be compromised which can affect how well you focus or study the night before an exam or final. Eating healthy is key to success! 

Know What You Can Eat on Campus: It’s always nice when there’s a large selection of places you can eat where you work and live. In college this may not always be the case but thankfully there are some options available such as salad bars in dorms, salad bars at dining halls and vending machines throughout campus. However, if it’s late at night don’t rely solely on these options because they may have run out of certain types of food items by then. Find out what other types of establishments near campus offer similar selections like grocery stores, fast-food restaurants and coffee shops so that if one place doesn’t have what you need then another one might have it instead. Get Familiar With Different Types of Foods: Get familiar with different types of foods - both healthy and unhealthy. Being knowledgeable about what you're putting into your body will allow you to make better decisions. Not all nutritious foods are considered healthy (think french fries) but they're still important for maintaining a balanced diet. Make sure you know what nutrients each type of food provides so that no matter which option is chosen, it will help support a positive lifestyle (and reduce stress).

9) Snack at Home, Not At the Cafeteria or Dining Hall

It can be easy to fall into the habit of spending a lot of money on lunches and food while in college, but there are other options. You could make snacks at home before going to school and pack them to take with you. Pack your own lunch at home, or eat some healthy foods that you like for lunch at the cafeteria or dining hall. No matter what you choose, it will still save you money! In order to have snacks handy, start stocking up on items like granola bars, fruit cups, nuts, dried fruit and yogurt tubes. There is no need to buy unhealthy junk food from vending machines when these healthier alternatives exist! Make sure not to bring large containers full of homemade goodies though-you might attract pests such as mice or rats if you leave them out too long. If the idea of packing your own meals doesn't sound appetizing either, try finding deals for healthier items at stores near campus by using an app such as ShopKick. When looking for cheaper produce options off-campus, look for farmers markets which may sell fruits and vegetables grown locally which will last longer than produce from big box stores since they aren't typically shipped across the country in refrigerated trucks. To reduce costs even more, go to grocery stores like Aldi where they offer great prices on lots of different types of fresh produce. And finally, don't forget about Craigslist! Lots of people post ads selling various types of food products for cheap prices (even meat!), so this could be a good way to get things without having to spend any money upfront. Remember: think about where you're spending your time and money wisely because this time period won't last forever.

10) Shop the Perimeter of the Grocery Store

1. Shop the perimeter of the grocery store first to avoid added sugars and preservatives. If you are only buying pre-packaged foods, try to stay as far away from the center aisles as possible. Foods like cookies, cereal, chips, pasta sauce and other sauces will be less healthy because of all of the sugar that is put into them in addition to all of the preservatives used to make them last longer on shelves.

2. Vegetables should take up more than half of your cart because they have lower calorie counts than meats or cheeses (plus they are so good for you!). They also help you feel full without filling you up too much like high-calorie foods do and they're great sources for nutrients. 3. Eat more beans! Beans provide protein, fiber, folate and potassium which helps keep blood pressure at normal levels. Beans can be found in many different varieties like black beans, pinto beans, kidney beans and navy beans. Try adding them to soups, salads, tacos or pastas. You can even mix canned beans with salsa to create bean dip for tortilla chips or just eat them plain. 

4. Fruit doesn't have the same health benefits as vegetables but it still has many beneficial properties like antioxidants and vitamins A & C which strengthen immunity and promote skin health. 5. Drink water instead of juice: Drinking water instead of juice not only saves calories but it's also better for your teeth since you don't drink as much acidity with water. 6. Pack yourself a lunch: The easiest way to eat healthy is by packing yourself a lunch with fruits, vegetables, breads and proteins (beans). Bring an apple for dessert if you want something sweet after lunch time!