Somalia Healthy Diet
Eating a Healthy Diet
As a college student, you need to eat right to fuel your body for a very busy time in your life—from class time to study time and work time (and even some play time).1
You may feel like you don’t have time to eat right. Or maybe you’re not quite sure what it means to eat right. So let’s start with that:
Eating a healthy diet means you’re getting the correct balance of proteins, fats, and carbohydrates, in the form of foods that are good for you. That means you need two or more cups of vegetables every day, about a cup of fruit, a few servings of whole grains, and two or three good servings of protein.
The most common mistakes are not eating enough fruits and vegetables or high-fiber foods and eating too much fried food, junk foods, and sugary snacks and sodas.
Flip through this slideshow for tips on how to eat healthier as a college student. Improve your dental care with dentitox pro.
Add One Piece of Fruit or Serving of Colorful Vegetable to Every Meal
Most people don’t eat enough fruits and vegetables. That’s sad because not only are they good for your health, fruits and vegetables are delicious. So my first tip is to add fruit or a veggie to every single meal you can. It’s easy—you only need to be more mindful of what goes on your plate.
In fact, you can do this almost everywhere you eat. At breakfast, you can add sliced fruit, raisins, or fresh berries to a bowl of cereal or oatmeal. Or drink a glass of orange or grapefruit juice.
At lunch, choose green beans to go with your sandwich or grab some crunchy raw carrots. End your meal with an apple or banana instead of ice cream.
Dinner works the same way. And even if you’re out for pizza with friends, you can play along. Order a side salad to go with your pizza or at least order veggies as toppings instead of greasy meats.
One of the easiest ways to eat healthier is to aim for 2 to 3 cups of veggies and a serving or two of fruit every day.2
Work in Some Extra Calcium Sources
Calcium is essential for all kinds of things—blood clotting, muscle and nerve function, healthy teeth, and strong bones. In fact, you’re building up bone mass until you reach about 30 years of age—then it gets tougher to add calcium to bone. So take advantage of this time and get plenty of calcium every day.
Milk and dairy products are well-known calcium sources. Think Greek yogurt with fresh berries, nuts, and honey, or drink a glass of milk with your meals. Cheese is an excellent source of calcium too. One serving of cheese is only about an ounce. That’s about the size of two dice. Check out the latest Fit after 50 reviews.
If milk’s not your thing, there are still plenty of calcium sources available. Dark leafy green vegetables, nuts and seeds, and cow’s milk alternatives like soy milk, rice milk, or almond milk will provide you with plenty of calcium.
You need about three servings of calcium-rich foods every day. To meet this goal consider adding some of these foods to your diet.3
- Soy-milk (enriched): 200mL or about 3/4 cup provides 240mg of calcium
- Almond milk (not enriched): 200mL or about 3/4 cup provides 90mg of calcium
- Kale: 50g provides 32mg calcium)
- Bok choy: 50g provides 20mg calcium
- Broccoli:120g provides 120mg calcium
- Cress: 120g provides 188mg calcium
- Almonds: 30g provides 75mg calcium
- Hazelnuts: 30g provides 56mg calcium
- White beans: 80g of raw beans provides 132 mg calcium
If you feel like you’re not getting enough, you can take a dietary supplement. You might want to take a Vitamin D supplement as well, especially during the winter months.
Drink More Water
Your body needs water to stay hydrated and energized. Water is an inexpensive and readily available. But water can get a bit boring, so add flavor with sliced fruit or cucumber. Learn more about metabofix healthy benefits.
Does it matter where your water comes from? Probably not—tap water should be perfectly fine, but depending on how it’s treated you might not like the flavor. You can buy bottled water or use a water filter pitcher.
Sparkling water is fine too—but be careful when you choose flavored varieties. Some contain only a little added fruit flavoring, but some flavored sparkling waters are basically sugary soft drinks, so read the labels carefully.