Food for students
Stress, not enough sleep, too many hours of study … Does it sound familiar? That’s what usually happens when exam time approaches. And often the last straw is poor diet. The result is fatigue and poor performance. For this reason, we have created this post to give you some recipes, as well as other general tips on taking care of yourself. To do this, we have compiled some proposals from experts in the field, which we hope you’ll find useful during exam periods.
According to the Spanish Nutrition Foundation (FEN), a “high percentage” of university students eat less than is recommended in key food groups, such as cereals, potatoes, legumes, fruits, vegetables and oils (sunflower and olive), but exceeds in meats, meat derivatives, fats and sweets.
According to the FEN, the model of food for university students should be the Mediterranean Diet, which recommends a diet of vegetables (as well as fruits, nuts and legumes), cereals (especially bread), fish, seafood, olive oil and vinegar, and moderate amounts of beef and chicken. However, adherence to it is “intermediate to low”. Bottom line: the eating habits of college students in general need to improve.
Some of the best food for students
Here we recommend some of the best foods for students, not only for their overall health properties but also because they also help with your cognitive function.
It has long been considered a true superfood, because of its high content of vegetable protein. It can be prepared as rice or easily added to soups. can also be eaten by celiacs, as it does not contain any gluten.
One of the star legumes because it is so very versatile and can be used in stews, salads, hamburgers and much more. Among its advantages, it has a high content of vitamin B which is essential for the brain.
Pure cocoa is one of those indulgences that can be added to a weekly menu for university students, as it has an antioxidant effect and is rich in omega-3s. It’s ideal to be enjoyed in the morning to help activate the metabolism.
It is one of the star vegetables, for many reasons but particularly for its high content of calcium and vitamin K. It can be easily added to any stew or dish based on sauteed vegetables.
All blue fish are highly recommended for cognitive function, it’s also cheap and readily available which is why it’s one of the best foods for university students.
Weekly menu for university students
Here is a basic weekly menu for university students. You stay in one of our AC Collegiate residences, our rooms have a kitchen so you can easily prepare the dishes to your liking.
We’ve taken the recommendations of the Spanish Network of Healthy Universities (REUS) as well as the weekly table prepared by AXA Healthkeeper.
- Monday: Spaghetti Bolognese. Grilled turkey breast.
- Tuesday: Lentils with chard and cod. Omelette.
- Wednesday: Green beans with vegetables and ham. Pork tenderloin.
- Thursday: Pisto manchego. Fillet of beef.
- Friday: Chickpea and spinach stew. Golden baked.
- Saturday: Beef burger.
- Sunday: Valencian or seafood paella.
Lunch, according to REUS, should account for between 25% and 35% of the daily calorie intake. But also, you should keep in mind that it is recommended to eat another four meals a day. Therefore, here we show you the ‘weight’ they should have in your daily menu and some suggestions for you to combine them as you like:
- Breakfast (20%): kiwi, orange juice, pineapple, plums, banana smoothie, cocoa with milk, toast with margarine, Maria cookies, croissant, tumaca bread, oat flakes, puffed rice.
- Mid-morning snack (10-15%): apple, pear, orange, whipped sardines, yogurt.
- Snack (10-15%): ham and cheese sandwich, serrano ham, tangerines, banana, oatmeal cookies.
- Dinner (25%): vegetable puree, grilled hake, noodle soup, turkey thighs, omelette, lamb’s lettuce and tomato salad, cream of mushrooms.