Eating well as a student can be hard work. Many factors impact what we eat, how we eat, and when we eat. But we’re all in this together. We can improve our habits to make sure we’re looking after ourselves because at the end of the day, our health shouldn’t be an afterthought.
Picture this: it’s eleven o’clock at night and you have an assignment due tomorrow. You’re exhausted and ready to go to bed. Then, you realize you haven’t eaten since your one o’clock protein bar. You need dinner. Sound familiar?
With a mountain of deadlines and your exhaustive part-time job, figuring out what you’ll eat is not at the top of the list, but you don’t want to go to bed unsatisfied after half a pack of cookies and an iced coffee.
It’s important to look after yourself and take care of your body, even when you’ve got other things on your plate.
The main factors contributing to a poor diet are money and time. 46%% of adults saw healthy eating as being “too expensive” and 23% said they had “too little time to cook/prepare” proper meals (World Economic Forum).
But don’t worry! This guide will help you to make the best choices and remind you to look after yourself.
Step 1: Buy Foods That Will Last
Oftentimes, the fresh veggies that you buy end up wilting and getting thrown in the trash. Either you had no time to cook, or you simply forgot about them. Buying foods that have a longer shelf life will save you money and time through fewer repurchases.
If you have access to a freezer, frozen vegetables and fruit can be a great way to get the valuable nutrients and vitamins you need without worrying about an expiration date. With frozen fruits, simply throw them into a blender with some milk of choice, and you’ve got a fruit smoothie filled with vitamins and nutrients.
Pantry food is also a staple of student meals, such as pasta, which is both long-lasting and fulfilling. With pasta, you can make a variety of dishes by adding vegetables, meat, or cheese. You can find great recipes online if you’re unsure about what to make! Similarly, rice is a long-lasting food that can serve as a plain base for any great toppings. Simply boil some rice, sauté some frozen veggies with some frozen shrimp, and you’ve got yourself a filling, simple meal.
For breakfast, you can opt for a fibrous cereal or granola then add anything you fancy! Perhaps some frozen fruit with hand-full of seeds?
Step 2: Get Inspired by Online Recipes
Recipes are all across the internet and on every social media, and the best thing is you don’t have to follow them entirely; cut out the stuff you don’t like or don’t have on hand, substituting for other things. If you don’t have chicken, just add another meat or even veggies.
A great recipe to try is a simple tuna pasta dish:
- Boil some pasta, stirring occasionally
- After 10 minutes add some sweetcorn and bring pan to boil, cook for two minutes.
- Take out 1/2 of a cup of water from the pan and put to the side.
- Drain the pasta and sweetcorn before returning them to the pan.
- Add tomatoes (optional) and your drained tuna, heat for 1-2 minutes.
- On low heat, add some cream cheese and the water you took out- stir until the cheese has melted.
- Add any seasoning you like, then you’re done!
Step 3: Don’t Over-Complicate Eating Healthy
Often you can get the idea that you’re going to start making healthy, fulfilling meals. You see a recipe on Instagram or TikTok and you buy all the ingredients, and they end up sitting there for one week, then two because you never found the time. You don’t have to make complex ten-ingredient meals to eat well. Find simple, easy recipes and figure out what you can make in fifteen or twenty minutes.
Step 4: Snacking is a Lifesaver
Fitting in proper sit-down types of meals between classes and work is not always attainable. That’s why we’ve been blessed with snacks, something you can throw in your bag and eat between classes.
Great snack choices can include:
- Nuts and seeds
- Granola bars
- Dried fruit
- Veggies (carrots, cucumber, celery)
Having healthy snacks on hand is great-especially if you’re missing meals because of your schedule. It’s important to have foods that are both satisfying and nourishing. And occasionally you can have a cookie, chips, or candy bar (of course) just because you’re craving it.
(Credit: Shutterstock, Look_Studio)
Step 5: Plan Ahead
While running between classes and work, you may forget to eat or not have enough time to pick up food. But by looking up places where you can pick up ready food or grab a quick sandwich, you can ensure you’re fueling your body right. It’s best to check prices, the menu, and location (before you get hangry) – if they offer take-out, even better! You can also see which places (whether takeout or groceries) offer a student discount so you can save a few bucks here and there.
Websites such as StudentBeans and UNiDAYS offer a range of discounts:
StudentBeans:
- Lidl
- GrubHub
- Taco Bell
UNiDAYS:
- Uber Eats
- Pizza Express
- Morrisons
Thinking and planning for the next few days can save a lot of hassle and money. Whenever you get the time, look around the kitchen and make sure you have food for the week – if you’re missing something, make a note to pick it up. The last thing you want is to realize late in the evening (or night!) that you have nothing for dinner because chances are you’ll end up going to bed hungry or ordering food for one meal for a ridiculous price.
Find some simple recipes that will work with the ingredients you already have. It ensures you don’t need to do a grocery trip if you don’t have the time and saves you money.
Don’t Beat Yourself Up
Spent too much on food? Ate too much ‘bad’ stuff? Forgot to eat and fell into a binge? Don’t worry, it happens. We often feel guilty about our eating habits and put too much stress on ourselves for allowing them to happen. At the end of the day, we’re only human and can struggle to manage money or time.
Eating Healthy is a Game Changer
Not eating properly has a huge impact on your life. You may not notice it straight away, but the signs will creep up. It’s important to look after yourself, especially throughout college/university when you’re juggling a lot. Bad habits such as skipping meals can make you tired, struggle to concentrate, or feel irritable”; is that really what you want when you’re studying for exams or writing essays?
Eating well can improve and aid in your health in a number of ways; a good diet can improve your memory and concentration (very much needed during exam season!), help your immune system (fewer sick days), and improve your mood, along with many other benefits.
Everyone is busy, but it’s important to put your health first!
