From attending lectures to working on projects and preparing for placements and competitive exams, college students live a rigorous academic life. And during this, some times, they miss out on taking care of their physical and mental health. Therefore, it becomes vital to add a nutritious and healthy diet to support their physical and mental well-being, improve focus and concentration, boost energy levels to enhance their overall academic performance. Dr Monika Anand, Head, Department of Home Science at Apeejay College of Fine Arts (ACFA), Jalandhar, highlights, “Consuming a daily diet which incorporates energy giving, bodybuilding, body protecting and body regulating nutrients in optimum and sufficient amounts is important to maintain a balanced diet for students. Our body needs nutrients not only for energy, but to also protect it against diseases as well as to regulate various body processes. Carbohydrates, proteins, fats, vitamins, minerals, water and roughage are the important nutrients which perform these functions in our body. The concept of a balanced diet is what forms the foundation of our age-old wisdom of eating right.”
She further adds that, “The requirement of these nutrients for an individual vary with age, gender, type of work, season, physiological condition of the body, and other important factors. Now a growing child and an adolescent who is at the peak of his/her growth period surely needs more protein. But an adult who is involved in hard physical labour needs more carbohydrates than the one who is a sedentary worker.”
In this aspect, let us look at some four letter foods that can be easily incorporated into a student’s daily diet. These foods offer a range of essential nutrients and health benefits, making them excellent additions to the meals.
Eggs: A nutritional powerhouse, eggs provide high-quality protein, essential vitamins (such as vitamins A, D, E, and B12), and minerals like iron and zinc. They are also rich in choline, which is important for brain health. Incorporating eggs into your daily diet can help support muscle growth, promote satiety, and provide a steady source of energy.
Fish: This is an excellent source of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation in the body. Fish is also packed with high-quality protein, vitamins (like vitamin D), and minerals (such as selenium and iodine). Including fish in your diet a few times a week can provide these essential nutrients and support overall health.
Nuts: Nuts, including almonds, cashews, and walnuts, are nutrient-dense foods packed with healthy fats, fiber, vitamins, and minerals. They offer a wide range of health benefits, such as reducing the risk of heart disease, improving brain function, and aiding in weight management. Nuts are a convenient and portable snack that can be enjoyed on their own or added to meals, salads, or yogurt.
Milk: A glass of milk every day provides several essential nutrients. It is a rich source of calcium, protein, vitamin D, vitamin B12, and other vitamins and minerals. Calcium is crucial for strong bones and teeth, while protein is important for muscle development and repair. Vitamin D aids in calcium absorption, and vitamin B12 supports nerve function and red blood cell production. Milk can be consumed on its own, used as a base for smoothies, added to cereal, or incorporated into various recipes.
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Rice: It is a staple food easily available that provides a good source of energy and nutrients. Rice is a complex carbohydrate that supplies the body with fuel for physical and mental activities. It is also low in fat and sodium. Depending on the type of rice chosen (such as brown or wild rice), it can provide fiber, B vitamins, and minerals like magnesium and selenium. Including rice in your diet can help sustain energy levels, support digestion, and contribute to a balanced meal.
Beets: Beets are root vegetables that are rich in essential nutrients and health-promoting compounds. They are a great source of dietary fiber, vitamin C, folate, and potassium. Beets also contain beneficial phytonutrients called betalains, which have antioxidant and anti-inflammatory properties. One can have it raw as it supports healthy digestion, boosts immune function, promotes cardiovascular health, and aids in detoxification processes.
Pears: This juicy and delicious fruit is a good source of dietary fiber, particularly soluble fiber. Consuming pear helps promote healthy digestion and aids in maintaining a healthy weight. Pears also contain vitamin C, antioxidants, and potassium. Incorporating pears into your diet can support heart health, improve digestion, and provide hydration due to their high water content. They make a great snack, can be added to salads or smoothies, or used in baked goods for a sweet and nutritious addition to your meals.
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By incorporating kale and rice into your daily diet, you can further diversify your nutrient intake and enhance the nutritional profile of your meals. These foods offer specific health benefits and contribute to a well-rounded eating plan. Remember to vary your food choices, include a range of fruits and vegetables, and practice portion control for a balanced and healthy lifestyle.
Meal planning
Now maintaining a healthy diet can sometimes be a daunting task. But with meal planning one can easily make the right food choices and create a balanced diet for oneself. “Daily diet needs to be balanced in quantity as well as quality,” emphasises Dr Monika. A daily healthy diet must include carbohydrate-rich or energy giving foods, protein-rich foods, foods which provide vitamins and minerals in good amounts as well as calorie-rich foods.
So if you think that you are missing out on any of the important nutrients, start planning your dietary goals now.