Avoid The Freshman 15 and Make Better Food Choices By Yourself

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Students notoriously have a bad reputation when it comes to making healthy eating choices. In the US it’s commonly referred to as the “Freshman 15,” meaning it’s expected that you’ll gain weight in the first year of university. In today's first part of this article, I want to break down why that might happen and what you can lean on to ensure that you’re making the healthiest choices possible, without having to miss out on the fun and social times. Let’s take a closer look into the challenges that drive eating habits and how they can be improved.

While most university students would agree that eating well is an important part of a healthy lifestyle, like so many of us they often struggle to do so. First time away from home, fending for yourself and managing a budget in the face of student deals, discounts and specials makes fast food, irregular meal patterns, and a low intake of vegetables and fruit a real challenge for students.

PERFORMANCE AND BRAIN HEALTH

Protein forward

Entering university life can be quite daunting. The academic expectations level up and so it’s critical that you are taking in sufficient protein and healthy fats to support your brain’s continuing development and performance needs. Eggs are the only protein replete with all the essential amino acids and so easy to prepare. Boil them half a dozen at a time for the week ahead and you can slice them up for salads, mix in with tuna for a sandwich filling, or shove in your bag and peel for a handy on-the-go snack. Aim to have at least two portions of oily fish a week (e.g., salmon and mackerel or sardines) as this is such a good source of brain-boosting nutrients and omega-3 fatty acids. If you’re vegan, aim to include these plant-based alternatives daily: walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae.

Blood sugar balance

Whether you are busy with essays or exams, to improve your attention and focus don’t overlook this foundational principal to balance your blood sugar. Have a go at blunting the glucose spike by adding on protein and fats to your meals. For example, a breakfast of blueberry muffins would lead to a pretty significant spike in blood sugar. But having that muffin with a protein source like a serving of yogurt and nuts can prevent those dramatic blood sugar drops that leave you hangry and craving sugary foods. Eat regularly and don’t skip breakfast, so your energy remains balanced throughout the day. It can be tempting to power through on coffee and energy bars, but doing that on the regular will surely lead to overeating later in the day, as well as decreased energy levels.

Five a day keeps the doctor away

The hardest thing for people, but particularly students, is getting in enough vegetables. How you feel, your mood, anxiety and stress levels can all be connected to specific nutrient deficiencies, and ensuring that you have a broad intake of vegetables, fruits and whole grains will provide those building blocks. I encourage you to bring awareness to how you are feeling – your body will give you hints when you’ve been hitting the study (or partying) too hard and not fuelling in the most nourishing ways. Maybe you had three (or five, not uncommon in my uni days) coffees today and feel anxious. Or you have been consuming high-carb foods all day and still feel tired.

Aiming to get in 30 different plants foods each week is an excellent way to keep your gut microbes working in your favor and stave off any imbalances that have been associated with poor mental health conditions such as anxiety and depression.

If 30 seems like a lot, it’s actually just five portions a day. Having at least five portions a day provides a wide range of nutrients that support every part of the body, including a healthy heart and immune system. 

An apple or a banana counts, as does seven strawberries, a couple of kiwi fruit and a generous slice of melon. For vegetables, half a stalk of leeks or four heaped tablespoons of spinach or kale will do, as will three of cauliflower, chickpeas or baked beans. Remember that spices and herbs also count, so it’s actually just looking at changing up what you’re eating each day or adding a couple of spoonfuls of seeds like sesame or pumpkin to your dish, whether that’s porridge or a salad.

Come back tomorrow to read about how to manage your time and plan ahead, plus tips on how to make better choices when you go out for a meal!

Vanessa Marescialli is a registered Nutritional Therapist, Integrative Health Coach and Neurolinguistic practitioner with a degree in Psychology, and combines these techniques to provide compassionate and effective solutions for her clients. Vanessa has a long-standing interest in the interplay between stress, our perception of stress and its management, in the areas of digestive health, autoimmune conditions, cognitive health and women’s health (including fertility and hormonal disorders). Find her at https://www.vanessamarescialli.com 

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