We’re about midway through the semester, and it’s about that time when midterm papers and exams start piling up. School stress can often lead to not-so-great food choices, whether it be late-night snacking or reaching for “comfort food” after a long day at the library. As Honors students, we’re expected to achieve academic success—but your brain can’t be successful if your body is not! Below, read about some healthy eating habits to keep you firing on all cylinders in the week before Spring Break.
- Breakfast. EAT IT. When you’re in the hurry in the morning, it’s tempting to blow off your morning meal. But breakfast kickstarts your metabolism and sets the tone for your eating habits all day. Keep fruit, toast or instant oatmeal handy.
- Avoid fast food. The high sugar, unhealthy fat and sodium can cause damage to your body—even if you’re lucky enough for it not to show right away! If you must hit McD’s, opt for a salad or a grilled chicken sandwich. If you order a pizza, throw on some green toppings.
- Snack smart. Between meals, don’t head for the vending machine. Instead, choose high-protein, low-carbohydrate snacks to fight off daytime drowsiness. Fruit, raw veggies or a handful of nuts should do the trick. If you’re craving some crunch, try non-buttered popcorn or pretzels. Same rules go for late-night snacking.
- Reduce sugar. Most students think sweets are the only source of too much sugar. However, there’s sugar in a lot of things that might surprise you. Browse the nutrition facts of your favorite drinks, yogurt brands, even granola bars, many of which have misleading packaging–claiming to be healthy but actually packing serious sugar.
- Limit alcohol intake. If you’re over 21 and need to blow off some steam, it’s not a crime to indulge in a drink every once in a while. But don’t go overboard. Not only does overconsumption of alcohol get you into sticky situations, but it’s mostly empty calories and can cause liver problems or even heart disease.
- Stay hydrated. Your body is mostly made up of water—as is your brain! Therefore, it’s a no-brainer (ha) to drink lots of water throughout the day. There are several recommendations—some say eight 8-oz glasses a day; some say half of your body weight in ounces—but generally, you just need to be drinking water. All the time. Your body will thank you! Invest in a reusable water bottle and stay sippin’ throughout the day. If water doesn’t thrill you, try adding fruit or even basil or cucumber to infuse some fresh flavors. If you’re an athlete or an avid exerciser, you especially should make hydration a priority.
- Know your options. Explore campus dining halls and keep menus of local quick options so you know what healthy items you can grab on the go.
- Plan when you can. Knowing what you’re going to eat for the rest of the day puts you at a huge advantage. You can make sure you’re staying on track with healthy eating, not to mention avoid the stress of choosing what to eat when you’re already starving.
- Know your portions. You can choose the healthiest item on the menu, and it’s still often way bigger than what’s best for you. Restaurants serve everything on huge plates—you think you’re choosing a healthy salad, but a big serving could run up to 700 calories! If you can’t avoid the heaping plate of pasta, we suggest asking for a “to-go” box and boxing up half of your meal right away, so you’re not tempted to eat after you’re full. When eating in, serve yourself on an individual plate and carry it to the table; having the serving dish within reach means you might automatically grab seconds. Lastly, eating in front of the TV is a guaranteed way to exceed proper portions. If you like popcorn or chips during a movie, scoop a single serving into a bowl, and bring that to the couch to munch.
- Think positive. Rather than thinking about minimizing calories, choose foods that contribute positively to your diet—think nutrients, protein, and healthy fats. A high nutrient-to-calorie ratio is great, but you can even indulge from time to time as long as you keep everything in moderation. Thinking negatively about what you eat will lead to unhappiness about your weight and appearance—and eating healthy will make you feel great inside as well as look great outside. A rule of thumb we like is, “Instead of counting calories, make every calorie count.” (source)
No one eats perfectly all the time, but if you make small changes in your habits, you can improve your choices over time. Following these tried-and-true tips for smart eating will help your brain and body perform at their best.
Sources: Healthy Eating Habits for College Students, Healthy Eating Habits, How to Eat Healthy Food at College, How to Avoid Portion Size Pitfalls to Help Manage Your Weight
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