by Skye Pinney
Do you feel like your eating habits have been all over the
place since coming to college? Maybe you gained the freshman 15 and never
got rid of it. Whatever the problem is, a healthy lifestyle is probably the
answer.
Staying healthy at college, whether you are on campus or
off, is not as complicated or time-consuming as it may seem. If you want to
feel better and have more energy, read the following guidelines and consider
incorporating them into your lifestyle:
• Eat a healthy breakfast. Studies have shown that eating breakfast
is related to improved performance at work and school, maintaining a healthy
weight, and having a more nutritional diet overall. (Aramark, “Nutrition News You Can Use”) This is because people who
skip breakfast are more likely to snack on unhealthy foods throughout the day or
overeat at their next meal to curb their hunger. When choosing breakfast foods,
avoid sugary breakfast cereals, as they are often low in fiber and have little
nutritional value. Instead, stick with whole-wheat toast or cereal, granola, or
slow-cooked oatmeal. It also wouldn’t hurt to throw some fruit and nonfat dairy
into your breakfast regimen.
• Reduce
your sugar intake. Excessive sugar intake is bad for your body in many ways. “It's well known that sugar causes cavities by
interacting with bacteria in the mouth, producing acids that create holes in
the tooth's enamel. Sugar has also been linked to obesity, hyperactivity in
children and behavioral disorders, including mood swings, depression, confusion
and fatigue.” (Turner L, “Super bowls:
your guide to healthy breakfast cereals”) Unrefined white sugars, as well
as other added sugars (meaning the sugars not naturally found in fruits,
grains, etc.), are the culprits you want to avoid. Check the ingredient list
for names like fructose, glucose, and sucrose. The most prominent ingredients
are listed first, so if sugar is one of the first ingredients, you may want to
reconsider eating that item.
• Eat
whole grains. White bread has significantly less fiber than wheat bread,
and fiber is an essential part of one’s diet. The typical American does not eat enough fiber. Women should eat at least 25 grams a day, and men should eat at least 38 grams. (Kathleen M. Zelman, "Fiber: How Much Do I Need?") Opt for whole wheat whenever
possible for an easy boost to your daily fiber intake.
• Eat
vegetables. Even if you don’t like them, eat them anyway. Vegetables are a
staple of a healthy diet. They are rich in vitamins and dietary fiber, they are
low in calories, and they reduce risks of certain diseases like heart disease.
There are so many different kinds of vegetables that you are bound to find a
few you like! Just make sure you eat a variety for a balanced diet.
• Exercise
regularly. Exercise increases serotonin levels, blood circulation, and
energy levels, making you feel happier and more alert. Try to get moving at least thirty minutes a day. Cardio
exercises (running, dancing, and anything that raises your heart rate for an
extended period of time) burn calories, while strength exercises build muscle,
which allows you to burn more calories throughout your daily routine. Mix your
routine up with new activities, and most importantly, have fun. If you find a
sport or exercise you love, you will be way more likely to stick with it.
• Drink plenty of
water. Water flushes out toxins from your body, improves organ functioning,
and is the best alternative to soft drinks and other sugary beverages. If your
goal is weight loss, then replacing sodas with water is perhaps the easiest
step in reducing your calorie intake. According to a Livestrong article, “For
every 20 ounces of soft drink or tea that
you replace with water… you cut roughly 225 calories from your daily tally.” (Pam Murphy, “Why Do You Drink a Lot of Water
When Losing Weight?”)
•
Get plenty of sleep. Most
adults need around 8 hours of sleep every night.
You may feel that you don’t have the
time or resources to follow some of the aforementioned guidelines.
“I
live off campus and don’t have time to cook meals.”
Try taking one or two less-busy days
out of your week (perhaps Sunday?) to prepare all of your meals for the week. It
will likely only take a few hours tops, and you can freeze whatever you don’t
think will last for seven days and let it thaw out in the fridge the day before
you want to eat it.
“I
don’t have time to get to the gym.”
There are always
going to be weeks when you are completely booked, but you can take little steps
here and there to remain active.
-Leave 10 or 15
minutes early and walk to class instead of driving.
-Take the stairs
instead of the elevator.
-Squeeze 10 minutes
on the treadmill into a period of time you were going to spend unproductively
anyway.
Just do your best,
and remember that your health is a priority. If you take another look at your
schedule, you may find that you do have time, after all.
“I
can’t afford healthy food.”
Follow this link and check out the USDA's guides of how to eat healthy on a budget.
