Importance Of Eating Healthy As A Student
The Importance of Eating Healthy Foods for Students
Eating healthy is a lesson most of us first hear from our parents, teachers, and even doctors. But as students, especially during the high-stress periods of school and exams, healthy eating isn’t just advice—it’s essential for academic and personal success.
This guide will explore the benefits of eating healthy for students and how making better dietary choices can positively impact cognitive performance, physical health, and emotional well-being.
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Understanding Healthy Eating: The Basics
In Canada, the Canada Food Guide is a cornerstone of dietary education. It highlights three key food groups introduced in 2019:
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Fruits and Vegetables
Packed with essential nutrients like fiber, vitamins, and minerals, these foods are vital for overall health. Examples include apples, spinach, and carrots. -
Protein Foods
This group encompasses poultry, fish, eggs, beans, nuts, and dairy. Protein-rich foods provide critical nutrients to support muscle and brain health. -
Whole Grains
Whole grain bread, pasta, oats, and rice are rich in fiber and B vitamins, essential for sustained energy and mental clarity.
The guide also recommends water as the drink of choice, as it’s free from calories, sugar, sodium, and saturated fats.
Why Healthy Eating Matters for Students
As a student, your diet directly affects your physical energy, cognitive performance, and emotional well-being. While it might be tempting to grab fast food for convenience, research shows it can hinder your productivity in several ways.
1. Processed Foods Can Cause Headaches
High-sodium foods are a common trigger for headaches, which can disrupt your focus and productivity during study sessions (Pietrangelo, 2022).
2. Poor Diet Hurts Memory
A 2020 study found that fast food consumption negatively impacts short-term memory (Akbarzadeh et al., 2020). As a student, relying on fast food may limit your ability to retain critical information.
3. Fatty Foods Cause Fatigue
High-fat meals, like fried food or pizza, are harder to digest, making you feel sluggish (Rogers, 2023). Feeling lethargic after a meal can derail even your most productive study plans.
4. Mental Health Impacts
Overindulging in processed foods has been linked to increased rates of depression and anxiety (Huzar, 2023). A balanced diet, on the other hand, can promote mental clarity and emotional stability.
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The Benefits of Eating Healthy for Students
Healthy eating isn’t just about avoiding the negatives; it’s also about reaping the benefits. Nutritious foods are proven to enhance academic performance, memory, and emotional health.
Here are some brain-boosting foods to include in your diet:
- Berries: High in antioxidants that protect the brain from damage.
- Green Vegetables: Rich in vitamin C, which may reduce age-related memory loss.
- Whole Grains: Contain vitamin B for better brain function.
- Fish: Fatty fish like salmon is loaded with omega-3s, which improve memory and cognitive function.
Eating Healthy Boosts Academic Performance
A healthy diet directly correlates with better grades and academic success. Studies have shown that students who eat nutritious foods perform better on standardized tests and maintain higher GPAs, particularly in core subjects like math and language (Alberta Health Services, 2010).
Don’t Skip Breakfast: The Key to Success
We’ve all heard that breakfast is the most important meal of the day, and it’s true. Eating a healthy breakfast restores energy, boosts focus, and helps you start the day on the right foot.
Skipping breakfast can result in difficulty concentrating, reduced memory, and lower academic performance (Victoria State Government, 2000). Some excellent breakfast options include:
- Eggs: Packed with protein for sustained energy.
- Oatmeal: A great source of complex carbs for long-lasting focus.
- Yogurt: High in protein and calcium, great for bone and brain health.
Final Thoughts
For students, eating healthy is an investment in academic success and personal well-being. By incorporating nutrient-rich foods into your diet and avoiding processed options, you can improve focus, memory, and overall energy levels.
Remember, healthy habits start small. Begin by adding fruits to your breakfast, choosing whole grains for lunch, or swapping soda for water. Over time, these changes can make a huge difference in your school performance and mental health.
Have you noticed a difference since making healthier choices? Share your story in the comments below—we’d love to hear from you!
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References
Akbarzadeh, M., Mortazavi, S. E., Davoudpour, R., Karamizadeh, M., & Sohrabi, Z. (2020). The Association of Fast Food Consumption and Short-Term Memory in Students Residing in Dormitories of Shiraz University of Medical Sciences. Sadra Medical Journal, 8(2), 139-150. doi: 10.30476/smsj.2020.83584.1066
Alberta Health Services. (2010, November 30). Healthy eating and school performance. Healthy Eating And School Performance: Evidence Summary. https://arbourlake.cbe.ab.ca/documents/a724723f-1305-5bbb-bc67-ea5395e2c8eb/AHS-Healthy-Weights-Initiative.pdf
American Academy of Pediatrics Committee on Nutrition . (2019, March 11). Breakfast for Learning: Why the Morning Meal Matters. HealthyChildren.org. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Breakfast-for-Learning.aspx
Bertrand, E. (2023, September 5). Nutrient-rich diet to maximize memory. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/maximize-memory-function-with-a-nutrient-rich-diet
Canada, H. (2021, January 26). Make water your drink of choice. Canada Food Guide. https://food-guide.canada.ca/en/healthy-eating-recommendations/make-water-your-drink-of-choice/
Department of Health & Human Services. (2000, August 9). Breakfast. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast
Huzar, T. (2023, February 9). Fast food effects: Short-term, long-term, physical, mental, and more. Medical News Today. https://www.medicalnewstoday.com/articles/324847#mental-health
Pietrangelo, A. (2022, October 25). Fast Food’s effects on 8 areas of the body. Healthline. https://www.healthline.com/health/fast-food-effects-on-body
Rogers, K. (2023, August 1). The science behind the post-lunch slump, and how to fix it. CNN. https://www.cnn.com/2023/08/01/health/why-you-get-tired-after-eating-lunch-wellness/index.html#:~:text=If%20you%20had%20a%20meal,natural%20or%20minimally%20processed%20foods.