How To Eat Healthy at University

Sara Health, NUTRITION

{1F70AEB3-2456-4309-B678-506E1AC604B3}Img100To all those sporty fit and healthy young students that have just headed off to University  and have self-catered accommodation – SK-Life Fitness would like to share with you a fantastic cook book by Hamlyn which teaches you simple quick and easy healthy meals to cook.  Also we would like to provide you will a few tips of mini meals and healthy power snacks to keep you nourished and full of energy – especially in Freshers Week!!!!

Midnight Mini Meals & Healthy Power Snacks

Firstly it is key to learn the basics – so click on the link “how to achieve a healthy diet” and “making positive lifestyle changes”   It is also important that you join the gym at university, as keeping physically active will boost your energy levels and help to burn the extra calories consumed with alcohol.  Remember that alcohol is Toxic and dehydrating, so keep hydrated with water or coconut water at all times by carrying a water bottle around in your bag. Make exercise part of your new lifestyle.

Eating properly is so important for your brain to function and with late nights and busy days an active college students need to refuel every 3-5 hours. Nutritious snacks or mini meals throughout the day (and night) provide a steady supply of energy to your brain and muscles, keep your metabolism revved up, and prevent over-hungriness and over-eating later.

• To curb overeating, pre-portion your study snacks onto a plate, bowl, napkin, or small plastic bag. Don’t snack directly from the bag or box.

• Try to separate eating from studying, working at your computer, or watching TV. Instead, eat at a table in a relaxed environment.

• For lasting energy and satiety, choose snacks that have some protein. Protein contributes to feelings of fullness and increases levels of brain chemicals that make you more alert. By contrast, carbohydrate (when eaten alone), increases levels of brain chemicals that make you more sleepy.

Try one of these protein-packed power snacks to help you stay alert during your afternoon classes and late-night study sessions:

• One small box of whole grain cereal with fat free or 1% low fat milk • One carton of low fat yogurt sprinkled with high fibre cereal • A small dish of low fat cottage cheese and canned or fresh fruit • One string cheese and a piece of fresh fruit

• One cup of edamame (boiled soybeans) • One handful of your favorite nuts (peanuts, almonds,cashews, pistachios…) • A small whole wheat pitta spread with hummus • A turkey sandwich • A small 3oz. can of tuna with 4-6 low fat crackers • 2 rice cakes spread with natural peanut butter • Apple slices or celery sticks with natural peanut butter • Sports bar with 10+ grams of protein (avoid ones with high amounts of saturated fat or hydrogenated vegetable oils) • English muffin with canned tomato sauce and low fat mozzarella cheese  • Canned tomato or broth-based soup. Dehydrated bean soup. • A small tortilla filled with salsa and a little low fat grated cheese or mashed beans

Note: You might also find that these snacks help curb carbohydrate or sugar cravings during the day, since protein (as well as fat) helps stabilise blood sugar levels and promotes satiety after eating.

Good luck with the cooking and remember to write a shopping list and keep well organised with your food choices.

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