Research tells us that adjusting to university life is stressful. One great way to combat stress is by staying healthy and keeping your body fuelled with the right kinds of food.
1. Balance your calories
The number of calories you need per day is based on your age, weight, height and level of physical activity. For example, an active 18-year-old female needs 1,600â€“2,200 calories, and an active male needs 2,500â€“2,700.
If you need 2,000 calories per day, a typical day could look like this:
- Breakfast: 500 calories
- Lunch: 600 calories
- Dinner: 700 calories
- Snacks: 200 calories
2. Use the 80/20 rule
Donâ€™t deprive yourself. Try to eat healthfully 80 per cent of the time. You can do this by making half of your plate vegeÂtables then adding whole grains, a small portion of lean protein and fruit for dessert. And donâ€™t forget at least one calcium-rich, low-fat drink, such as milk or calcium-fortified rice or soy drink. Allow yourself a baked goodie, ice cream or fries once in a while, just not all the time.
3. Donâ€™t supersize
Avoid oversized meals. Distorted portions add pounds to your waistline.
4. Make good choices
Eat more fresh fruits, vegetables and whole grains. Eat less fried fast food, sweetened beverages and desserts.
5. Drink to your health
There are 44 grams of sugar in a 355 ml can of soda. So go for water, skim milk, 1% milk or a fresh fruit smoothie instead.
6. Avoid mindless eating
Donâ€™t eat meals at your desk or while watching TV. And donâ€™t snack on candy and chips while studying. Allocate a specified time to eat, relax and enjoy food with friends in the dining room. Having a proper meal will take you only a few more minutes and you will feel good afterwards. When you get into the habit of eating mindlessly you tend to less healthful foods that you had planned on eating and more junk food.