A balanced diet is essential for students as it provides the necessary nutrients and energy to support their growth, development, and overall well-being. A well-balanced diet includes a variety of foods from different food groups to ensure that students get all the essential nutrients they need.
Whether you gain energy or lose energy is determined by the first law of thermodynamics, which states that energy cannot be created or destroyed. It can only be transformed from one type to another. The body receives energy by calorie intake and burns energy during work.
A calorie is the amount of energy needed to raise the temperature of one liter of water by one degree Celsius. A calorie is a form of energy measurement. So, we measure the energy received by the body by calculating the number of calories we eat. When we eat food, we are consuming the energy that is stored within the food.
Macronutrients are the three main nutrients our body needs to survive. The three macronutrients are protein, carbohydrates, and dietary fat. Protein is one of the basic components of food, and it makes all life possible. Amino acids are the building blocks of proteins and help provide for the transport of nutrients, oxygen, and waste throughout the body. Basically, they provide the structure for all cells and tissue. 1 gram of protein contains four calories.
Carbohydrates are the main source of energy, especially during high-intensity activity. Carbohydrates are not essential and you can survive without them. We take them as a high source of energy. 1 gram of carbohydrates also contains four calories. Carbohydrates are found in foods including fruits, vegetables, grains, potatoes, pastry, etc. They are considered the body’s preferred energy source. More specifically, carbs (short form of carbohydrate) are sugar molecules that are a union of carbon, hydrogen, and oxygen. Carbs help provide energy for your brain and nervous system. The brain is actually one of the biggest carb consumers in the body.
Dietary fats are essential for hormone production, brain function, and other body processes, and we cannot live without them. They are basically fatty acids. One gram of fat contains nine calories, which is more than double that of protein and carbohydrates.
About 90 percent of the protein we eat is broken down into amino acids, which then become part of the amino acid pool that the body draws upon when it needs to build or repair muscle or other tissues. Unlike carbohydrates and fat, which the body can store for later use, amino acids have no form of storage in the body. Hence, proteins are very important for the body because the body utilizes them at best without storing them.
For a healthy life, an average 60kg person should consume approximately 60 to 90 grams of protein daily. fat intake for a healthy life should not exceed 15% to 20% of total calorie intake. Hence, avoid fast foods which have a high amount of fats. Fats have higher calories. Proteins and carbohydrates have four calories per gram and fat have nine calories per gram. For example, a tablespoon of olive oil has more calories than an entire apple. Fat can be taken for the extra amount of calories needed after taking protein and carbohydrates.
Dietary fiber is a type of carbohydrate that is not broken down into glucose by the body. That means it passes through the body as is and helps with your digestion. Hence fiber intake is good for the digestive system and helps with constipation. Fiber is found in oats, legumes, whole grains, and the skins and seeds of fruits and vegetables.
A slower digestion process is good for health because a slower digestion process increases the time for absorption of energy from the food. If you take fiber and fats along with protein, the food will digest slower. So that means if you want to feel full for longer, it makes sense to add fiber and or healthy fats to your meals and also eat them in combination with other foods. Large meals always take much time to digest.
Now to keep yourself mentally fit, do exercise and meditation on daily basis. Before exercise, take carbohydrates and proteins to fuel yourself with energy. Always eat a high carbohydrate and protein diet at least one hour before your exercise so as to maintain the energy level during the exercise. For example, you can eat a normal meal of oats, chicken, whey protein, eggs, or vegetables an hour before your exercise. Also within 1 hour after exercise, eat a high-energy diet (Carbs and Protein) after the exercise to regain the lost energy level.
List of food ranked by protein quality:
- Whey Protein
- Eggs
- Meat
- Poultry i.e Chicken
- Fish and Seafood
- Soy Protein and Quinoa
- Combined plant sources like beans and rice together.
- Isolated plant sources, for example whole grains bread, nuts, etc.
List of food ranked by carbohydrate quality:
- Glucose
- Cornflakes
- Baked Potato
- Gatorade
- Wonder Bread
- White Bagel
- Bananas
- Honey
- Whole Grain Bread
- Brown Rice
- Peaches
- Whole Grain Spaghetti
- Carrots
- Skim Milk
- Grapefruit
- Peanuts
List of food ranked by Fats quality:
- Avocados
- Nuts
- Olive Oil
- Liquid Vegetable Oils
- Coconut Oil
- Grass Fed Animal Products
- Cheese, Butter
- Fast Food
Also, you can take a protein powder supplement to fulfill the requirement of protein. The most common protein powder is whey protein. You can take protein powder with water or milk. Consuming enough protein every day can be tricky, especially when you do not have the time to prepare high-protein meals all the time. Try to get no more than one-third to a half of your daily protein intake from protein shakes. Along with supplements always exercise to maintain the good health of the body and mind. If your body is healthy, you can focus more on your study and goal.
You can also take fish oil because it boosts your mood, helps maintain healthy cholesterol levels, and strong bones and ligaments. Salmon fish is one of the best sources of essential fatty acids and you can eat fish at least twice a week. If you do not like fish, supplements are the second-best option. Fish oil can help maintain a healthy heart which results in a healthy mind.
Remember that 80 to 90 percent of the diet should be coming from traditional clean and healthy foods, and the remaining 10 to 20 percent can come from whatever foods you like as long as you fit your total daily calories and proteins carbs, and fats. So, you can eat fast food like Pizza, Burger occasionally. But do not eat fast food daily.
Remember, it’s essential to listen to your body’s hunger and fullness cues and make healthy food choices. Also, consult with a healthcare professional or a registered dietitian if you have specific dietary concerns or health conditions. Along with the good diet plan, you need to have good habits. To learn about the habits for the students, read the article: Good Habits of the Effective Students.
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