22.11.2024 14:42
Student, eating makes you feel better!
Eating enough to support your stamina is important, but eating regularly is also very important. Missing meals during the school day can increase the size of your lunch or dinner, which can make you feel tired.
In addition, a steadier energy intake will improve concentration and study skills, even on more demanding days, and help you stay active into the evening.
Take care of the quality of your diet
Colourful meals and snacks are the starting point for a varied diet. Vegetables - fruit, berries, vegetables and pulses - add colour to the day. It is also important to include wholegrain products and soft fats in your diet, even when cooking and on bread. It is also a good idea to choose meat and dairy products in low-fat form, and to favour fish and vegetable proteins in particular. Sugary drinks should be used sparingly, and instead make sure you drink enough water.
Regularity supports learning
A regular eating pattern helps you to study and keep fit. A regular meal plan includes breakfast, lunch, dinner and supper, plus a few snacks.
Establishing a daily routine supports well-being and makes it easier to alternate between studying and resting during the day. If breakfast is not yet part of your morning routine, you can make a conscious effort to practice it. Which of the options in the picture looks the most delicious?
Eating regularly enough also helps you manage your everyday life and life outside studies. If you miss meals during the school day, you can become so hungry in the evening that you don't feel like going out for exercise or other leisure activities.
Remember to take care of your sleep too. Getting enough sleep is the most important thing for managing your daily life and your health! A regular sleep rhythm restores, enhances learning, supports immunity, increases daily activity and helps you make better food choices.
References:
- Adolphus K, Lawton CL, Champ CL, Dye L. The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review. Adv Nutr. 2016 May 16;7(3):590S-612S. doi: 10.3945/an.115.010256. PMID: 27184287; PMCID: PMC4863264.
- Eat@Work: https://www.eatatwork.fi/
- Galioto R, Spitznagel MB. The Effects of Breakfast and Breakfast Composition on Cognition in Adults. Adv Nutr. 2016 May 16;7(3):576S-89S. doi: 10.3945/an.115.010231. PMID: 27184286; PMCID: PMC4863263.
- Wellbeing and learning about eating: the university student meal guide
- Lundqvist M, Vogel NE, Levin LÅ. Effects of eating breakfast on children and adolescents: a systematic review of potentially relevant outcomes in economic evaluations. Food Nutr Res. 2019 Sep 12;63. doi: 10.29219/fnr.v63.1618. PMID: 31548838; PMCID: PMC6744840.
- Nyyti Ry: https://www.nyyti.fi/opiskelijoille/opi-elamantaitoa/uni/
This article is written by Meri Mustakallio, Nutrition Specialist, RAVI -project
