Healthy Eating Guide for Students
When preparing for exams and assignment deadlines, it is particularly important to feed and fuel your body as well as your brain. Eating well and eating satiating meals is essential for boosting your cognitive function, concentration, memory and energy levels when studying – many studies have shown that eating a satiating breakfast on the day of an exam and staying adequately hydrated can boost exam performance and results.
With regards to the basics of healthy eating, you should ultimately ensure that you are eating plenty of fruits and vegetables, whole grains, lean proteins and healthy fats. As we care about your academic career and aim to help you get the best out of your studies, we have put together this blog post on how to utilise food as fuel to help maximise your chances of achieving the best grades possible, as well as get the best out of university life and your time with us here at Edinburgh Napier University, too!
The 5 key elements of healthy eating
There are at least five key elements of eating a healthy diet:
Water
After all, we are made up of 70% water! Particularly, our brains and blood which is 90% water. A typical guideline for staying adequately hydrated is to drink at least 2 litres of water a day. It helps us to flush out toxins from our bodies, aid our digestion and avoid experiencing the often-debilitating side effects that come with dehydration, such as fatigue, dizziness, impaired concentration, lower energy levels and headaches. You can get roughly 30% of your required daily fluid intake by consuming lots of fruit and vegetables; however, it is recommended that you also drink lots of fluids as well, with water being the most efficient and cost-effective option. Herbal and fruit teas are also a good source of hydration.
Fibre
This is essential for your gut health, a healthy digestive system and regulating bowel movements as well as your blood sugar levels. Since a majority of your immune system is based in your gut as well, this makes fibre a stable part of keeping your gut bacteria healthy, as well as your immune health. Most of us generally do not get enough fibre in our diet – you need at least 30g to reach the recommended daily intake. Nevertheless, a diet high in fruit and vegetables can help reach this, followed by foods such as brown rice, brown pasta, wholegrain or rye bread, beans, pulses, lentils, nuts and seeds. Most of these can be incorporated into a variety of meals, such as curries and casseroles.
Fats
Fat is a fundamental element of a healthy diet – we need it for our bodies to produce hormones, which reduce inflammation. Examples of good-quality fats include olive oil, nuts such as almonds and peanuts, oily fish such as salmon and sardines, and avocados. Saturated fats are okay in moderation – these include fatty cuts of meat and poultry, butter, cream, cheese, and baked goods. These do offer some health benefits themselves, but too much can heighten your risk of stroke and heart disease.
Protein
This macronutrient is essential for maintaining muscle mass, healthy skin and bones as it acts as a vital building block which aids with growth, immune and cell function, repair and enzyme/hormone production. It also provides a satiating source of food, which keeps us fuller for longer. Some of the best quality sources of protein include the following: Milk, eggs, yoghurt, chicken, turkey, beans, pulses, nuts, seeds, fish and seafood, beef and soya (a good dairy alternative)!
Colour
As the saying goes – eat the rainbow! You should try to eat a variety of different coloured foods as they each offer a range of different benefits for your health as well as disease risk reduction. For example, orange and yellow fruits such as mangos, carrots, sweet potatoes and peaches contain carotenoids which our bodies convert into vitamin A – an essential nutrient for maintaining our eye health and vision, immunity, skin health and cell growth.
Red, blue and purple fruits and vegetables have various properties that are preventative against some forms of cancer – blue and purple ones are also thought to be preventative against dementia as well. Some examples of these fruits and vegetables consist of tomatoes, apples, black grapes, plums, blueberries, aubergine and red berries.
Then there’s green foods such as kale, spinach, broccoli and cucumber, which support your vision, keep your bones strong and can be preventative against some forms of cancer as well as blood clotting.
Recommendations
We have some great reads and recipe books if you are looking for some inspiration and to improve your nutritional intake. All of these titles can be found and requested through our LibrarySearch catalogue.
- Cooking on a bootstrap: over 100 simple, budget recipes. Monroe, Jack (Journalist), author. 2018. Available at Craiglockhart, Merchiston and Sighthill Campus Libraries.
- Eat Up! Tandoh, Ruby, author. 2018. Available at Craiglockhart, Merchiston and Sighthill Campus Libraries.
- The female factor: making women’s health count – and what it means for you. Wallace, Hazel, author.; Mayson, Lizzie, photographer (expression); Food medic, associated with work. 2022. Available at Sighthill Campus Library.
You can find more recommendations in our Wellbeing Collection, and why not check out the Virtual Relaxation Space too?
By Rachel Downie
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