Maintaining healthy eating habits while in school helps students perform better. Research shows that students are able to absorb information better when they’re eating well and healthy meals have been linked to higher grades, better memory and alertness, and faster information processing. On the other hand, statistics have shown that students who lack fruits, vegetables and healthy proteins in their diet tend to have lower test scores than their peers. When students eat good meals, there is an increase in academic performance especially in mathematics and reading.
Healthy eating is also important to incorporate into your study snacks. A good snack should be around 150 to 250 calories. When choosing a snack, it is important to integrate healthy carbohydrates, fats, and proteins with an aim of 5g of proteins and 3g of fibres to be repleted.
Many dietitians use the phrase “Eat the Rainbow”, which is used as a reminder to incorporate more fruits and vegetables in the daily diet. Naturally, colourful foods like red bell peppers, blueberries, spinach have a lot of antioxidants, vitamins, fiber and other nutrients that help with healthy growth. These kinds of food also help in preventing problems like obesity, dental cavities, iron deficiency and prevent osteoporosis which is a disease associated with bone density.
Danielle: “My favorite study snack is tzatziki dip and bread. It’s a nutritious yet delicious snack that contains plenty of protein and carbohydrates to keep me full until my next meal!’’
Noah: “My favourite study snack is a peanut and jam sandwich. It’s high in carbs which gives me energy throughout the day, and also has healthy fats and protein which can help build muscle.”
Amani: “My favourite midday study snack recently has been Naan with roasted garlic hummus. Aside from it being super tasty, the protein from the chickpeas keeps me full and energized through the long study sessions!”
Angélique: “My favourite study snack is apple slices with almond butter. Apples with the peel are high in fibre and the almond butter contains protein and fibre. Overall, this is a delicious and simple snack that helps me stay full and energized to study!’’
Sarah: “My favourite study snack are walnuts. They’re super rich in antioxidants and they’re high in omega-3 fatty acids which are good for reducing anxiety and promoting brain health. This snack is super delicious and so easy to have as it doesn’t require time to make and it helps you stay concentrated.”
- Healthy carbohydrates in foods are natural sugars as found in fruits.
- Healthy fats are found in nuts and healthy proteins include legumes and nuts/seeds.
- To include fibres into your snacks, you can add some vegetables or whole-grain pita breads.
Many dietitians use the phrase “Eat the Rainbow”, which is used as a reminder to incorporate more fruits and vegetables in the daily diet. Naturally, colourful foods like red bell peppers, blueberries, spinach have a lot of antioxidants, vitamins, fiber and other nutrients that help with healthy growth. These kinds of food also help in preventing problems like obesity, dental cavities, iron deficiency and prevent osteoporosis which is a disease associated with bone density.
Debunk Myths About Snacking
Although you can get a lot of nutrients out of a snack, multiple myths exist stating that it is not a good habit. However, with the right quantities and food choices, snacking is as important for your studies, as your meals. In fact, snacking is sometimes associated with unhealthy eating such as processed sugar-loaded foods, but snacking can easily be turned into something healthy by simply being conscious of the foods that are chosen and so, making sure that they contain all the important nutrients.Another myth that exists is that snacking can ruin your appetite. Again, it all depends on the choices that are made regarding the quantity of snacks eaten. For a snack, it’s important not to overeat and stay around the 150 to 250 calories, depending on the activity level. Remember, the snack’s role is to keep you content between meals and to have that little extra energy to be productive during your study sessions. Overall, eat when you are hungry and don’t let yourself be starved, which could result in a lack of concentration and energy to go through your lectures and study sessions.
Carry Healthy Snacks
As students, we all live very busy lives. We’re often on the go, balancing school with a social life, and sometimes even work. We can be out for hours at a time, which is why it’s always important to carry healthy snacks with you when you can. There are tons of choices available to choose from, many of which are very healthy options. When picking out a snack you want to look for something that has carbohydrates, protein, fat, or a combination of all three. Carbohydrates provide energy to last the long days, protein can aid in keeping your muscles healthy, and fats support cell growth. Examples of some snacks that you can take on the go include granola bars, nuts, fruits and vegetables, dark chocolate, and much more. Pairing it with exercise will lead to a healthier lifestyle!Stay Hydrated!
Drinking enough water and staying hydrated is equally important as eating healthy and snacking. Staying hydrated is crucial for many reasons; it regulates your body temperature, promotes weight loss, flushes out toxins and improves skin complexion. Drinking enough water also increases energy and relieves fatigue, which is something every student needs. Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. Experts suggest drinking 11 cups of water per day for the average woman and 16 for men. An indicator that tells you if you are hydrated is urine. If it’s colourless or light yellow, you’re well hydrated. If your urine is a dark yellow or amber colour, you may be dehydrated. If dehydrated, drinking plain water is best for staying hydrated, but other drinks and foods can help, too. Fruit and vegetable juices, milk, herbal teas and coffee add to the amount of water you get every day. Incorporate drinking more water into your lifestyle, and you’ll notice the difference.Places to Eat
It is important to eat at designated mealtimes and have small snacks in between to keep your body functioning at a high degree. The fast-paced life of a university student can make it difficult to always pack a lunch, luckily, being situated in the heart of downtown, uOttawa plenty of healthful quick stop to keep us students in the right mindset.- Freshii is a great inexpensive option for any meal of the day with its various smoothies, wraps, salads, and rice bowls that offer a variety of nutrients and being so close to campus it’s a no-brainer!
- 3 Brothers Shawarma is another great stop! Shawarmas are a super delicious and nutritious way to get your fix. Customize your meal to include as many veggies as possible and pinch of garlic flavours. Don’t forget the protein with a variety of options available such as chicken, beef, falafels and so many more!
- The Farm Boy Salad Bar is another healthy and delicious option for students. You can customize your meal in hundreds of different ways to appeal to various diets and preferences. They offer veggies and quick proteins like eggs for all your snacking needs but also a variety of meals including customizable green salads, pasta salads, fresh-grilled meat and so much more! The salad bar is ideal because you can create your own nutritious meal to fit the needs of your dietary standards.
N Team PEs - Recommendations
Our PEs are student just like all of you, living a busy fast-paced semester. Take a look below of their favourite go-to snacks when they’re studying!Ella: “My favorite study snack are granola bars! It’s a great example of a good snack because it is nutritious, so it boosts energy and it brings protein and fibres at the same time. On top of that, it is easy to take on the go!” @ella_djkt
Danielle: “My favorite study snack is tzatziki dip and bread. It’s a nutritious yet delicious snack that contains plenty of protein and carbohydrates to keep me full until my next meal!’’
Noah: “My favourite study snack is a peanut and jam sandwich. It’s high in carbs which gives me energy throughout the day, and also has healthy fats and protein which can help build muscle.”
Amani: “My favourite midday study snack recently has been Naan with roasted garlic hummus. Aside from it being super tasty, the protein from the chickpeas keeps me full and energized through the long study sessions!”
Angélique: “My favourite study snack is apple slices with almond butter. Apples with the peel are high in fibre and the almond butter contains protein and fibre. Overall, this is a delicious and simple snack that helps me stay full and energized to study!’’
Sarah: “My favourite study snack are walnuts. They’re super rich in antioxidants and they’re high in omega-3 fatty acids which are good for reducing anxiety and promoting brain health. This snack is super delicious and so easy to have as it doesn’t require time to make and it helps you stay concentrated.”
Abdallah: “My favourite study snack is coffee. I like coffee. I love to snack on it while I’m studying because it gives me more energy which helps me to a have a better performance at school.”
Shiraz: “My favourite study snacks are dates and almonds. Dates are rich in proteins and iron. Almonds have healthy fats and protein. Not only is it a quick and healthy snack, but both combined are super filling!’’
