“In today’s fast-paced environment, being good isn’t enough; you must be the best. And in order to be the best, you must consume the most nutritious foods”. When I was in high school, preparing for my board exams, our school principal gave me this advice.
A little context for you: My exams were set to begin in two weeks. The level of preparation was at an all-time high. As the days pass, the anxiety and stress increase. This forced me to forgo meals during the day. I was devoting the majority of my time to preparation. I didn’t even bother skipping a meal. My principal discovered that I was skipping meals. She approached me and inquired as to the reason. I informed her that I used the extra time to prepare and that skipping a meal a day didn’t bother me as long as I felt okay. She came to a halt and advised me on proper nutrition. This is the most crucial piece of advice I’ve ever received, as it made me realize the importance of taking care of my health.
Eating healthy food is one of the qualities required to be a productive student. In fact, a healthy diet has resulted in effective growth and development for students. According to WHO, eating a variety of foods and consuming less salt, sugars and saturated and industrially produced trans fats are essential for a healthy diet.
Benefits of Balanced Diet for Students
Improved Concentration and Focus
A healthy diet provides the necessary nutrients for brain function, allowing students to concentrate and focus better in their studies. It helps regulate blood sugar levels, preventing energy crashes and promoting sustained mental alertness throughout the day. This is particularly important for students who need to pay attention in class and during study sessions.
Increase in Energy and Stamina
Having a nutritious diet provides the necessary energy and stamina to endure long school days, participate in extracurricular activities, and complete assignments and projects effectively. A diet rich in complex carbohydrates can sustain energy levels throughout the day.
Boosts Immunity
A nutritious diet can also boost immunity, helping students stay healthy and reducing the risk of getting sick. This is crucial for students as it allows them to attend school regularly and perform well academically without being hindered by frequent illnesses.
Enhance in Academic Performance
As we have discussed, proper nutrition helps with brain functions which thereby allows students to concentrate better in studies. Therefore, this would help in overall learning abilities and improve the academic performance of the students.
Helps in tackling Anxiety and Stress
Having food rich in vitamins and minerals helps fight anxiety and stress. This is because certain nutrients, such as omega-3 fatty acids and B vitamins, have been shown to support brain health and reduce symptoms of anxiety and depression. By providing students with the necessary nutrients, they are better equipped to manage their stress levels and focus on their studies.
Prevention of Diseases
This is one of the major reasons why a healthy diet is important for any individual. The same goes with students too. Diets with low fat and high protein content help students stay fit and energetic. This prevents laziness and procrastination. A healthy diet also helps prevent chronic diseases such as heart disease, diabetes, and obesity. By consuming nutrient-rich foods, students can strengthen their immune system and lower their risk of developing these conditions later in life. This promotes the overall well-being of students.
Supports Growth and Creates a Healthy Habit
As students age is considered an age of learning and growth, consuming a diet rich in protein helps support their physical growth and development. Nutrients like calcium, iron, and protein are essential for bone growth, muscle development, and overall physical well-being. In addition, by developing healthy eating habits early on, students are more likely to continue making nutritious choices as they grow older, leading to a lifetime of good health.
Boosts Self-esteem
Eating a healthy diet and maintaining a healthy weight can contribute to a positive body image and improved self-esteem. It fosters a sense of self-confidence and body appreciation. This can have a positive impact on mental health and overall well-being, as individuals with higher self-esteem are more likely to engage in social activities, pursue their goals, and handle stress effectively.
How to maintain a Healthy Diet for Students
To reap the full benefits of a healthy diet, students must maintain the flow and make it a habit. Maintaining this habit involves making thoughtful food choices, planning meals and fostering eating habits on time. Here are practical steps to help students maintain a nutritious diet.
Breakfast is the Key
The most important meal of the day, breakfast helps students kickstart their metabolism and provides them with the energy they need to focus and concentrate throughout the day. Students are encouraged to choose breakfast options that are high in protein and fibre, such as eggs, whole-grain toast, or yogurt with fruit. These choices will help keep them full and satisfied until their next meal, preventing unhealthy snacking and overeating. Also, intake of a variety of fruits and vegetables in their breakfast can provide essential vitamins and minerals to support overall health and well-being.
Staying Hydrated
Drinking water has its own benefits. Apart from the medical benefits of water, it also helps keep the blood circulation efficient and aids in digestion, which thereby contributes to keeping your body feeling relaxed and fresh and helps with concentration.
If you find plain water uninteresting, you may also choose natural juices and other low-calorie beverages.
Adequate Portion Intakes
Adequate portion intake is crucial for maintaining a h. Consuming the right amount of food ensures that your body receives the necessary nutrients without overeating. It is important to be mindful of portion sizes and listen to your body’s hunger and fullness cues to support a healthy weight and prevent nutrient deficiencies. Emotional and stressful eating can intensify overeating, so look for healthy substitutes like exercise and meditation.
Remember, it’s always better to have smaller, more frequent meals throughout the day rather than one large meal.
Listen to your Body and Educate yourself
Try understanding what your body needs. Pay attention to your body’s hunger and fullness cues. If required, educate yourself about nutrition and the different types of nutrients your body needs. This will help you make informed decisions about the foods you consume and ensure that you are providing your body with the necessary fuel it requires.
If needed, consult a nutritionist or dietitian to get personalized guidance on your dietary needs. They can help create a meal plan that suits your specific goals and health requirements.
Some other tips for healthy eating like planning your meals, including whole grains and lean proteins, avoiding skipping meals, incorporating fruits and dry fruits, and limiting sugars and processed foods will also contribute to maintaining a balanced and nutritious diet. By following these tips, you can ensure that your body receives the necessary nutrients it needs while also promoting a healthier relationship with food.
Conclusion
Students need to realize that keeping their bodies healthy is just as important as keeping their minds sharp. By prioritizing a balanced and nutritious diet, students can improve their overall well-being and enhance their academic performance. It is crucial for them to understand that healthy eating habits are a lifelong commitment that will benefit them in the long run.
