Random meals, snacks on the go, dry food, meals once a day, overeating at night — the body of a modern student suffers from all these factors. If you explore the fast food research topics related to students’ eating habits and the negative impact it has on their organisms, you will stop craving for french fries and burgers immediately. Unfortunately, nearly 40% of people over 18 years old are overweight or suffer from obesity. Almost 18% of adolescents face the same problem. Poor nutrition, while we are young, affects all the organs and will influence our well-being in the future. In addition, an excessive amount of fast carbs, lack of routine, and the consumption of poor-quality food impact our efficiency and well-being as we consume it.
Healthy eating includes a balanced diet of natural and quality products that meet all the requirements of the body. A properly selected diet will not only help in the fight against harmful environmental factors but also improve our performance. In student years, the young and immature body is exposed to considerable stress, especially during exams, when our body is experiencing maximum mental, emotional, and physical tension. During this period, a balanced diet will not only support the body but also simplify the learning process and help to enhance academic results. The younger generation always lacks time. They tend to eat fast food and snacks on the run. Fast food is rich in fats and is high-calories, it does not contain any useful substances, and it leads to rapid weight gain, increased fatigue, and, as a result, serious health problems. Moreover, they are prone to drink lots of energy drinks, which give them a boost of energy followed by fatigue, irritability, slow thinking, etc.
What should students include in their daily meals?
We recommend replacing coffee with citrus juice. It tones the body and enriches it with vitamins. Do not skip breakfast as it plays a massive role in your diet. Students are advised to eat a light, very nutritious first meal that can include porridge, muesli, granola, yogurt, fruit, omelet. Make sure you have snacks to give you strength. It can be yogurt, vegetables, nuts, fruit, or dried fruit. Your lunch should be nutritious but not too high in calories. The last meal should be at least three hours before bedtime.
Particular attention should be paid to nutrition during the exam period. The consumption of products rich in magnesium should be increased: beans, nuts, dried fruit, green vegetables, spinach, pumpkin seed. You can find iron in cereals and apples. Fish, eggs, wheat, and dairy products (yogurt, in particular) will give you the vital Vitamin B. Citrus fruit, and fresh fruit can help to improve attention and stamina. The sea fish, beans and peas, bread, and turkey are the richest sources of zinc. All these products are aimed at enhancing mental and physical activity, and will also help maintain emotional health in times of stress.
At the age of 15-22 years, the body does not stop growing, so do not forget about products containing calcium. You will need Vitamin D for its better absorption. Girls should use vegetable oils that have a significant impact on the formation of the reproductive system. During this period, it is necessary to eat a protein of animal origin. At the age of 23-28 years, people should start controlling their weight and eat less easily digestible carbs.
How to compile an age-specific diet?
Every person must take the specifics of the age while compiling a diet. Here are the peculiarities of students’ lifestyle:
- Rapid metabolism — there is no need in a low-calorie diet during this period;
- Still intensive growth and formation of the muscle — the youth still has a high demand for protein, especially for boys;
- Mobility — students are always on the move, doing several things at once and spending lots of energy;
- Constant rush — few people have time to prepare sophisticated dishes, so the diet must be simple;
- Other priorities — young people prefer to hang out, have fun and not only study, so they don’t spend much on taking care of their diet;
- Lack of sleep — the meal must be useful for the neural system and help it to restore.
Students’ healthy eating involves simple rules:
- Drinking regular clean water to prevent dehydration, which hurts metabolic processes and the condition of all organs. The ideal amount is 40 ml of water for each kilogram of your weight per day. It is better to have a glass of water half an hour before and an hour after your meal;
- Eat five times a day in small portions. This will help you never feel hungry and have a fast metabolism. You should get rid of the habit of skipping breakfast and eating a lot in the evening;
- Each meal should contain proteins, healthy fats, carbohydrates, and foods rich in fiber. Then the body will receive all the substances needed to maintain an active lifestyle;
- Don’t go easy on fast carbs. However, if you really want something sweet and unhealthy, it’s better to eat it in the morning;
- Protein products and vegetables are the best components of a healthy dinner.