How To Properly Fuel your Body
March 7, 2023
Author: Megan Hoying
Editor: Sabrina Sugg
We are all very busy people– walking from one class to another, going to club meetings, studying for exams, finishing projects. Sometimes our days fly by without us even noticing. You may feel so busy and overwhelmed that you forget to eat or you skip a meal. Throughout the day, if you are constantly feeling lethargic and irritable, having a hard time focusing, or experiencing chills from being too cold, it’s possible that you could be undereating. Here is how you can add more nutrients to your body to give it the energy it needs on those super busy days:
1. Add healthy fat to your meal or snack
Fats are commonly overlooked as a food group, but they are one of the most nutrient-packed food sources for your body. When you simply add a source of fat to your meal or snack, you will be providing your body with a significantly greater amount of energy that will keep you feeling full and recharged. Examples of healthy fats include nut butters, whole nuts, seeds, avocados, oils, and fish.
2. Eat your carbs!
While painted to be the enemy in today’s society, our diets are supposed to consist mostly of carbs. Carbs provide the body with glucose that our bodies can turn into natural energy to support activity. Does this mean you should only be eating pasta for every meal? Probably not. But, you should focus on incorporating complex, whole grain carbs into your meals and snacks. This may include grains like quinoa, whole grain bread, starchy vegetables (potatoes, corn, butternut squash), and fruits (bananas, pineapples, apples). If you want more information on carbohydrates, visit Lily Lev’s article, Carbs are NOT the Enemy.
3. Start packing lunches and meal-prepping breakfast
It can be so easy to forget to eat meals when they’re not already prepared and readily available. The night before a busy day, plan out what you are going to eat. You can prepare a breakfast meal like overnight oats, a breakfast sandwich, and protein bars that are easy to take on the go and put together the night before. You can also use bento boxes that are fun and can increase your motivation to pack lunches.
4. Food before beverages
Beverages like soda, juices, and more may give your body the false interpretation that you are full. You will get so many more nutrients by having a snack or meal before having any beverage other than water. Most importantly, try and save the coffee or caffeine until after you’ve eaten a hearty breakfast.
5. Minimize stress throughout your day
Stress can alter hunger cues which will make you forget to eat. Try and plan activities throughout the day that may decrease your stress levels: going for walks, meditation, quick movement, and more. If you are too stressed and crammed to do any self care within a day, set reminders on your phone to take a quick snack break.
As students, it can be especially hard to make eating a priority when we are cramming for exams and dedicating our time to big assignments. However, your productivity, energy levels, and mood will steadily improve if you do these little things to properly nourish your body.
Photo: Julia Bonanno
