Healthy Snacks Rule! They Taste Great and Provide the Energy that Students Need!
Healthy snacks are key to maintaining weight, receiving proper nutrition and providing lasting energy. Let's face it, this can be a difficult time for some. Students face so many new challenges upon arriving at campus for the first time. All their attention is focused on managing their new schedules, taking exams, juggling recreational activities and balancing a new social life. What’s the first to go? You’re right! HEALTHY EATING HABITS. Neglecting nutrition, especially with everything going on, isn’t such a wise choice. Now more than ever the most important thing they need is SUSTAINED ENERGY.
Well, healthy eating doesn’t have to be difficult. Simple changes have big effects.
It easy to stay on track by following some simple common sense rules.
Food is the necessary fuel needed for our body and brain to operate properly. Eat nutritious meals and healthy snacks. Make it a habit to read the packaging labels. Be informed; know what you’re putting in your body. The rule is if you can’t pronounce it, think twice about eating it.
Keep mindful about portions. A typical portion of protein is about the size of a deck of cards. Wow! That really puts things into perspective. As Americans, were programmed to think more is better. Think about a plate of food served in a restaurant. It’s probably enough to feed a family of 3.
Chew………slowly………Typically it takes between 15-20 minutes for the stomach to tell the brain it’s full. So slow down and enjoy every bite. Savor the flavor of your food! You’ll find that you won’t need to “clean your plate” you’ll already be full. Make it a point to listen to what your body is telling you.
Eat breakfast! Grab a bowl of oatmeal, a protein bar or some fruit. You can eat these healthy snacks on the run. Try packing little bags of nutritious munchies, so when the hunger strikes, you’re not reaching for the Twinkies!
Consume more fiber. How? You can get this from a breakfast cereal. So pack it to go. Don’t forget to toss the happy fruit with skins like bananas, apples, peaches and pears in your backpack. It's a quick healthy snack that's a pick-me-up and provides instant energy.
Don’t forget to pack your stainless steel water container. Say NO to plastic. You’ll never run out of water. Filling up is as easy as finding the next water fountain. Keep this in mind. With all the millions of plastic water bottles sold annually, only 12% are recycled.
In addition, plastic water bottles contain toxic chemicals that leach into the water.
Treat yourself every once in a while with your favorite ice cream, cookie or brownie. Denying yourself all the time only leads to bingeing.
Don’t forget to combine simple daily exercises with your healthy eating habits. They make the perfect combo. Take the steps instead of elevators. Leave early and take the long way to class. Bicycle around campus, join the campus gym or sport, take a fitness class with friends.
Here are a few simple ideas on how to make good nutrition choices:
- Instead of eating fried foods, try it grilled or baked instead.
- Instead of whole milk that contains 4% milk fat, try 2% or skim.
- Instead of soda, try mixing ½ real fruit juice with ½ seltzer. It tastes awesome and you’ve eliminated the high fructose corn syrup and coloring. Great choice!
- Instead of white bread, try whole grain for more nutrition
Instead of starchy carbohydrate laden desserts, try fruit or yogurt
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