Healthy Eating for Students
All students have busy lives and it can be difficult to find time for healthy meals. Living away from home means that you are in charge of your own food choices. The freedom to choose your own foods and eat them whenever you want while at school may cause you to experience some weight gain. In Canada, this is referred to as the "Freshman Fifteen." Being aware of what you eat and making healthy food choices will help you to maintain a healthy weight, improve concentration in class, and promote overall health.
| 1. Do Not Skip Meals |
Skipping meals can lead to headaches and reduced concentration. Going a long time without food will leave you extremely hungry, which can result in overeating later in the day. |
| 2. Eat a Balanced Diet |
Balance your food choices with a variety of foods such as whole grains, fruits, and vegetables. Limit foods high in fat such as fried foods. For more information, view Canada's Food Guide. |
| 3. Drink Water |
Proper hydration is important for healthy skin and organs. Drink water throughout the day even if you are not thirsty. Pack a bottle of water in your backpack or gym bag. |
| 4. Be Aware of Portion Size |
Try not to overeat at meal time. This is especially important when eating in restaurants, where portions are often more than one serving. |
| 5. Limit Sugar |
Sugar is added to many foods in Canada. Be aware that some fruit juices can contain up to 10 teaspoons of sugar! |
| 6. Drink Alcohol in Moderation |
Alcohol has no protein, no fat, and only a small amount of carbohydrates. Additional calories come from sugars and starches. Alcohol offers little nutritional value and is simply a form of empty calories that can add up quickly. |
Snacks
Students often get hungry when staying awake late to study. Be aware of your choices for midnight snacks during a study session. Though it is common in dorm rooms, late night pizza is not the best option because it is high in calories. Try to keep healthy snacks available for both at night and between classes. Healthy snacks may include:
- Fresh fruits and vegetables
- Granola bars
- Low fat yogurt or cheese
- Low fat whole grain crackers, pretzels, or baked tortilla chips
- Instant oatmeal or healthy breakfast cereals
- Raisins or other dried fruits
- Nuts
More Information: