Proper nutrition of students: features, diet and recommendations

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

When you're young, it's rare for anyone to be overweight or have he alth problems. But malnutrition during this period affects the state of all organs, which will make itself felt in the future. In addition, an excessive amount of fast carbohydrates, non-compliance with the regime and the use of low-quality food affect the efficiency and well-being at the present time.

Drawing up a diet taking into account age characteristics

Meals for students should be made taking into account the following characteristics of young students:

• Fast metabolism - low calorie diets are useless during this period.
• Still intensive growth and formation of the muscle corset - determine the high need for proteins, especially for guys.
• Mobility - students are constantly on the move, doing several things at once and spending a lot of energy on it.
• Constant rush - few people have time to cook complex dishes, so the simpler the diet, the better for girls and guys.
• Other priorities -young people prefer to communicate, have fun and have fun in addition to studying, so they cannot devote much time to the issue of nutrition.
• Insufficient sleep, so the products should be as useful as possible for the nervous system to recover.

Main Rules

Rational nutrition of students provides for the observance of simple rules:

Drink ordinary clean water to prevent dehydration, which negatively affects metabolic processes and the condition of all organs. The ideal amount is considered to be 40 ml of water for every kilogram of a person per day. It is not recommended to drink during meals, it is better half an hour before and an hour after it

• Eat fractionally - 5 times a day in small portions. This will help you never feel hungry and have a fast metabolism. The habit of skipping breakfast and eating a lot in the evening needs to be eradicated.
• Each meal should be made up of protein, he althy fats, carbohydrates, and fiber-rich foods. Then the body will receive all the substances necessary to maintain an active lifestyle.
• It is advisable to consume fast carbohydrates minimally, if you really want a bun or confectionery - it is better to eat it in the morning.
• Dinner should be 3 hours before bedtime. The best set of foods for this meal is protein foods + vegetables.
• Nutrition and mental performance of students are closely related, so the diet should include foods that activate the brain. This iswalnuts and other nuts, dried fruits, fruits, fatty sea fish, avocados and others.

These rules of a useful student menu must be supplemented and improved individually for each person and his goals: gaining, maintaining or losing weight.

How to make a budget ration: life hacks

Most young boys and girls tend to save on groceries in favor of other needs that are more important to them. Therefore, their diet often consists of cheap and unhe althy foods that saturate well due to the huge amount of sugar, starch and flavor enhancers in the composition. The notion that he althy food is very expensive is stereotypical and misguided, a he althy diet can be adapted to almost any budget.

How to eat properly and cheaply for a student? Here are some secrets:

1. Planning. If you plan the menu for the week in advance, make a list of necessary products and buy them once a week, you can save both time and money. The less often a person visits supermarkets, the he althier his money is. Thinking through the menu is a maximum of half an hour, but the money saved will surprise you.
2. Buy unbranded products with or without modest packaging. Spending on advertising, boxes, packages for packaging - this is almost half the cost of food.
3. Fruits and vegetables are cheapest to buy when they are in season.
4. Freeze vegetables, fruits and herbs from the summer when their cost is very low. Then there will be no winterthe need for purchased.
5. Give up carbonated drinks and bottled drinking water. Filtered tap water is fine for daily drinking.
6. Include eggs in the daily menu. They are inexpensive, considered a rich source of protein, he althy fats and satisfy hunger for a long time.
7. Carry he althy snacks. If you do not buy fast food, chocolate bars and buns on the go, you might be surprised at how you save money.
8. Buy the right non-perishable goods at discounts in advance.
9. There are porridge. Most cereals are available and last a long time.

Video: how to save on groceries

Want to hear real people's advice on how to make student meals cheaper? Then watch the video below.

Mode

Features of student nutrition are that they often do not have time to eat the right number of times and slowly. But, as the practice of nutritionists shows, if you wish, you can find it, and after a few weeks the regimen will become a habit. To make it easier to implement it, it is recommended to make a plan every evening for the next day in order to understand when it will be convenient to eat.

The best diet for students is five meals a day with three hours between meals. It is necessary that all of them be at the same time every day - so all body systems will work smoothly, and metabolic processes will be fast.

Example of student meals by the hour:

1. 7:30 - breakfast.
2. 9:30 -snack.
3. 12:30 - lunch.
4. 15:00 - snack.
5. 18:00 - dinner.
6. 20:00 - second dinner.

Sample daily menu for guys

Meals for students will be different for different genders. Guys naturally have a better developed muscle corset and a faster metabolism, therefore:

• they need more protein than girls;
• they can eat carbohydrate foods in the afternoon without fear of gaining weight;
• to gain mass you need to eat large portions.

Sample menu for the day:

1. Breakfast - oatmeal with milk, scrambled eggs with cheese, whole grain bread with butter, coffee with milk.
2. Snack - whole grain bread sandwich, 2 hard boiled eggs and 50g avocado.
3. Lunch - turkey pilaf, whole grain bread, beetroot, prunes and walnut salad dressed with vegetable oil.
4. Snack - rice pancakes with cottage cheese and berries.
5. Dinner - buckwheat porridge, steamed vegetables, baked fish.
6. Second dinner - yogurt with bran.

Sample menu for a week for girls

Girls are physiologically more inclined to be overweight - nature provides for the presence of a fatty layer so that a woman can bear and feed a child in conditions of hunger. Therefore, they need to eat small meals and avoid carbohydrate foods in the afternoon - this will help them stay lean.

In addition, it is important for girls to eat a lot of foods rich in he althy fats to maintain beauty and youthful skin, hair and nails strength:flax seeds, chia, nuts, avocado, oily sea fish.

Example of proper nutrition for female students:

1. Breakfast - oatmeal pancake stuffed with raisins, nuts and bananas, coffee with milk.
2. Snack - whole grain bread sandwich with boiled meat and tomato.
3. Lunch - vegetable stew with any lean meat.
4. Snack - cheesecakes with prunes without flour and sugar.
5. Dinner - steamed fish patties, cucumber, herb and cabbage salad dressed with vegetable oil.
6. Second dinner - 100 g cottage cheese 5%, 10 g linseeds.

Easy delicious recipes

He althy meals for students can be organized without complex meals. We offer recipes that require 10-15 minutes to prepare.

Pilaf with turkey in a slow cooker.

You will need the following products:

• 400g turkey;
• 200g rice;
• 150g carrots;
• 150g onion;
• 3-4 garlic cloves;
• 30 ml vegetable oil;
• s alt, black pepper - to taste.

Cooking:

1. Peel the onions and carrots, cut into strips.
2. Cut the turkey in any way.
3. Rinse rice well.
4. In a multicooker bowl, mix meat, vegetables, vegetable oil and spices well.
5. Put pic on top
6. Peel the garlic, put the cloves into the rice.
7. Fill the contents with water so that its level is 2 cm higher.
8. Cook the dish in the "Pilaf" mode for 30-40 minutes.

Ricepancakes.

Required Components:

• 100g rice flour;
• 120 ml milk 1%;
• egg;
• sweetener or sugar - to taste;
• 20g butter;
• 2g baking powder.

Cooking:

1. Mix all ingredients.
2. Bake pancakes on a non-stick coating from the resulting dough.

Oatmeal pancake.

For cooking you need:

• 60g oatmeal;
• 100 ml milk;
• egg.

Cooking:

1. Heat milk.
2. Pour cereal with milk, leave for 20 minutes.
3. Add egg, mix well.
4. Bake on a non-stick coating or a small amount of vegetable oil on both sides until a crust appears.
5. The filling can be anything: fruits, dried fruits, cottage cheese, meat, cheese, eggs, greens.

Cheesecakes without sugar flour.

This is a diet meal and you need:

• 300 g cottage cheese 5%;
• egg;
• corn starch - 20g;
• sweetener - to taste.

Cooking:

1. Mix all ingredients, form cheesecakes.
2. Bake on a non-stick coating or fry with a little vegetable oil.

Eating Tips

Helpful tips on student nutrition that will help everyonekeep up:

1. Purchase containers and lay out food in them for several days in advance. This will help you spend less time preparing and transporting food with you.
2. Subscribe to multiple blogs with useful and easy recipes to save your favorites. This will make it easier and faster to compose the menu.
3. Make preparations from the evening: soak peas, beans, defrost meat and fish, use the delay mode when cooking in a slow cooker.
4. Keep a food diary where you can enter: lists of necessary products, recipes, interesting menu ideas, information about discounts in various grocery supermarkets.
5. Never skip breakfast - a morning meal will allow you not to feel hungry for at least 2-3 hours after eating, start metabolic processes and maintain efficiency.

How to supplement a balanced diet

He althy food for a student will bring more benefits if combined with:

• Taking vitamin complexes.
• Regular physical activity.
• Visiting a bath / sauna at least once a month.
• He althy sleep - at least 8 hours a day.
• Contrast shower.
• Home care procedures: scrubbing, moisturizing, skin nutrition, massage, body wraps.
• The practice of fasting days or detox diets to cleanse the body.

Proper nutrition and lack of time

Tips on how to eat when you're pressed for time in the video below.

In any case, proper balanced nutrition requires time and effort. But the energy, good mood, and well-being that it gives the student will allow him to do much more than when he eats junk food on the go. This is due to the fact that fast carbohydrates, despite their ability to quickly saturate, cause a breakdown and drowsiness, since they are considered very difficult to digest.