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2003/09/06, 05:33 PM
I posted this in another forum, thought it may get noticed here alot too since alot of students are asking about their diets...so here it is.
"for improving academic performance, eating consistently is really the goal" says Ann Selkowitz Litt, MS, RD, LD. A students first meal of the day kick starts brain functions as well as metabolism. Because high protein foods don't spike bloos sugar, its best to start the day wigh a high protein meal. A good choice might be a high protein breakfast bar, a carton of skim milk or yougurt, or peanut butter spread on whole wheeat toast.
Midday meals..to stay sharp after lunchtime, students with afternoon classes need midday meals that include proteins(check the salad bar for bans to top your lettuce), and good fats, especially the omega 3's in oily fish(salmon, tuna, trout, sardines, and halibut), walnuts and salad drssing containing canola or flaxseed oil. There is some evidence that short term loading with omega 3's does improve brain activity associated with learning. A smart move for students: keep a stash of canned tuna or salmon to tuck into quick healthy sandwiches, and take along a baggie of walunts and dried fruits to munch between classes.
Study time....Because most meals are digested and absorbed in 3-4 hours, students should put themselves on some kind of pattern where they eat again within a 3-5 hour period to avoid getting overhungry. Eating on a regular schedule prevents blood sugar swings, reduces crvings for unhealthy snacks, and wards off undue tiredness.
Top 10 Snacks for Students..
1...Cottage Cheese
2...Fresh fruit
3...Hummus
4...Lean deli meat
5...Peanut butter
6...Raisins
7...Walnuts
8...Water
9...Whole grain crackers
10..Yogurt
Hope this helps some of you students.....
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Great people never want it easier, they just want to be better!
Ron
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2003/09/08, 11:05 AM
hey, ima full time student too and work full time and honestly my diet is not even close to what it should be, i searched alot alot and i saw alot recipes but they all different, i only eat like 2 times a day, i know i should eat like 5times because im only 150lb and i wanna gain like 30lb (not fat) but even when i eat like 4meals, i cant get to 3000calories, 188protein, 88gr of fat.
I usually eat like rice, fish, eggs, chicken, spaghetti, salads and some burgers but that's about it, i took weight gainer (n large2)but that thing got like 33gr of fat. When it comes to breakfast, that's the hardest, i can't even eat nothing, sometimes jus donuts and eggs, someone told me to drink weight gainer right after u eat your meal. Do u know any diet plan that just works well because members in ft got so many different recipes, im jus lookin fo one main diet plan that i can follow and then make my own diet plan, because i know i gotta eat alot but i dont know what food is good at what time of the day. thanx for the help.
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2003/09/08, 12:01 PM
Thanks bb1fit!! University started up today and I have classes all over the day and at different times each day so it's going to be a challenge to eat consistently and right. Over the summer I got myself used to eating the biggest meal for lunch and only a salad and jogurt for supper, but now it's gonna be the other way around. I will defidently keep some fruit with me and granola bars are good too (right?). Unfortunatly I reallly don't like fish, so canned tuna etc. won't work for me...but a chicken breast sandwhich on whole-wheat bread should do the trick. Oh, and about dried fruit, aren't they very high in sugar? Once again, thanks for the post....it was some extra motivation on how important it is to eat right during school. If munching on walnuts (I LOVE them!!) and cottage cheese will help get me an "A" then bring 'em on!!
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2003/09/09, 11:32 AM
Walnuts are an excellent source of good fats. I eat on ounce daily myself, just weigh out an ounce in a small baggie and munch on them. You are correct about the dried fruit, I am not really in favor of that, as you say, full of sugar. But earlier in the day they would be best if you use them. I think they were refferring to something you could snack on in class that was easy? You may sub a good protein bar in place of them if you like. Met rx is good as far as they go. Chicken breast on whole wheat will work nicely for you. Good luck to you, and get those "A"s!
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Great people never want it easier, they just want to be better!
Ron
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2003/09/14, 03:23 PM
Dieting while in college, ihave to say is hard! i usually take a baggie of walnuts like bb1 said or almonds and eat them during class or in between class to calm my cravings and to keep my metabolisim going! good fats so why not?
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2003/09/22, 04:43 PM
Everyone consistently talks about how hard dieting is in college....
I really dont find it that hard! Its all about timing and planning out your day. For people just starting to learn to plan their meals for the day, I think everyone should start by writing down EXACTLY what they plan to eat that day. Do it the night before. Plus, you gotta do a little research! Go to the dining halls around campus and the little sandwich shops around campus and find where the healthiest foods are.
At my university, I have found a bunch of great places. Take today for instance:
For breakfast I got up early (but didnt have class till 1040AM though) at 8AM and did cardio in the gym, waited an hr and made myself egg whites and toast w/ a banana at 10AM. Ate another meal at 12:30PM at the dining hall (Chicken with peas and carrots, fruit, and water). Worked out again (lifting), and then just had a protein shake at 3:30PM. Now waiting another couple hrs and going to have dinner at the dining halls at 6:00-6:30PM. Then have a protein bar or just straight protein at 9:00-10:00PM. its all about planning.
There are also sandwich shops and other dinign halls around campus. The sandwich shop has chicken salad and tuna sandwiches which are GREAT meals...so just plan ahead and get one of those sandwiches for later. Even go and get chicken breasts for later at the dining halls. I bring tupperware containers and fill them up with fruit and chicken and all that type of stuff if I know I am gonna have a busy day or week or something.
Just trying to give people a few ideas for their dieting...
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2003/09/22, 04:58 PM
I find it extremely hard to eat my needed calories everyday due to a very hectic schedule, and i even plan everything out. I always manage to do it, but my weekday schedule goes like this. wake up at 630 and eat breakfast, class from 8-930. eat, lift, and eat again from 930-1230, class from 12:30-3, work from 3-11, go home and go to bed, then wake up and do it all over again. i can eat at work which really helps but there is only a microwave so i have to plan everything out and cook it in advance and then just reheat it when i'm at work. It is still rather hectic to be able to get everything in order and make sure i dont forget anything in the 10 minutes total i'm home everyday.
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Strength does not come from physical capacity. It comes from an indomitable will.
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2004/07/06, 01:11 PM
I have trouble packing and carrying enoough food around with me when going from school to work to band practice. It's been getting me in some trouble i.e. resorting to Subway etc... I'm glad my work has started to supply vending machines with yogurt and fruits. Thanks for the tips.
Oh and are walnuts the best for any particular reason? Like better than Cashews or peanuts?
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2004/09/12, 05:06 PM
i bring 2 lunches wiht me. most of all tuna.
tuna + rice + ketchup + almonds
+ sandwish + avocato
+ potatoes
+ pasta
byt the way, nothin happens if eat 3 cans dialy all days right? as far as i know, it is bad ofr women and most of all pregnant ones, because of mercury right? but nothin happens to men?
just want to make sure... you know how mothers are...
kakaroto
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2004/09/13, 10:48 PM
The reason I normally recommend walnuts is they have the best omega 3 to 6 ratio. This is important for athletes, and can be even more crucial if trying to drop fat. As your body burns fat, it will pull out w-3s first, and this needs to be replaced as it is your healthy good fats. Our diets are normally very high in omega 6's anyway, and at the very least we should strive for a 1:1 ratio, a 3:1 ratio especially if dieting is even better.
Make sure your nuts you choose, almonds and pecans are also good for other reasons fit into your calorie needs, and are not roasted in bad oils. In fact, if you like the taste, raw from the health food stores are best.
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Quoting from london:
I have trouble packing and carrying enoough food around with me when going from school to work to band practice. It's been getting me in some trouble i.e. resorting to Subway etc... I'm glad my work has started to supply vending machines with yogurt and fruits. Thanks for the tips.
Oh and are walnuts the best for any particular reason? Like better than Cashews or peanuts?
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/09/15, 07:38 PM
This semester is crazy! I'm trying to stay consistent with workin out. The eating part is the easy part for me. My usual day goes like this:
5-6 am workout (HIIT or weights)
630 - 7 post workout meal
8-9 am class
930-130 work ( i have my snack at work at around 10, i have fruits, yogurt, low fat cheese, turkey breast slices in the fridge at work hehe), and some silvered almonds in my desk for the yogurt
1200pm at work i have a prepared tuna wrap or tuna salad w/ garbanzo beans(or something quick and easy to prepare)
2-9 pm classes again!!
I bring fruit,nuts or yogurt ( or other items like I
have at my work) they are all easy and portable... i
also carry around protein bars.
after 9 pm i usually have dinner at a japanese restaurant-its my fave!(always order sashimi, soybeans, and seaweed salad) - I know it's late, but oh well! I'm usually ready for a real meal by this time...
then I study til 1 in the morning again, and wake up at 5 again for the next day!!
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2004/10/23, 02:13 AM
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Quoting from wasabi:
This semester is crazy! I'm trying to stay consistent with workin out. The eating part is the easy part for me. My usual day goes like this:
5-6 am workout (HIIT or weights)
630 - 7 post workout meal
8-9 am class
930-130 work ( i have my snack at work at around 10, i have fruits, yogurt, low fat cheese, turkey breast slices in the fridge at work hehe), and some silvered almonds in my desk for the yogurt
1200pm at work i have a prepared tuna wrap or tuna salad w/ garbanzo beans(or something quick and easy to prepare)
2-9 pm classes again!!
I bring fruit,nuts or yogurt ( or other items like I
have at my work) they are all easy and portable... i
also carry around protein bars.
after 9 pm i usually have dinner at a japanese restaurant-its my fave!(always order sashimi, soybeans, and seaweed salad) - I know it's late, but oh well! I'm usually ready for a real meal by this time...
then I study til 1 in the morning again, and wake up at 5 again for the next day!!
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Mate, you don't sleep enough. Not sure on how your work out regime is but you need an extra three hours minimum for your body to grow and for your own sake.
Other wise I have now taken a few of your suggestions (i.e. the yogurt etc...) and shall use them. :)
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