University life means endless lectures, serious study, last minute cramming, parties, lazy days hanging with friends when you can. Life also brings with it lots of stress, lack of concentration, mental and physical fatigue, low immune systems, skin breakouts, weight gain and weight loss. You are so focused on doing life and getting through it all, that diet often takes a backseat and the last thing on your mind is the mundane minutiae of your diet. This is when diet should take the driving seat to help fuel you through these physical, physiological and mental challenges.
Balanced meals
Start with your basics and don’t complicate things. Include all food groups. i.e., Carbohydrates, proteins and fats. Too little carbs, will leave you feeling tired. Too much refined carbs could also leave you feeling tired and sleepy after a meal – think double cheeseburger, chips and a large cold drink at lunch and the need to just sleep or space out after. Too little protein may lead to muscle wasting, less muscle strength, brittle nails, weak immune systems, mood changes. Too much of protein could lead to dehydration, weight gain, constipation, brain fog and bad breath. Too little good fat can lead to deficiencies in Vitamins A, D, E and K and essential amino acids like omega 3 and 6 and this in turn leads to the consequences of deficiencies in these important nutrients. Dry skin, hair, eyes, low concentration levels and feelings of hunger. Too much of bad fat on the other hand can lead to weight gain, insulin resistance, high cholesterol , fatty liver disease.
If you get in a good balance of your macronutrients, it is more likely that ou will get in a good balance of your micronutrients too. Portion sizes are important because too much of even a good thing can be bad for you. A simple model to follow is the plate model:
Regular Meals
Breakfast is your best friend. Make it a good one and that means, try to include carbs, protein and fat to keep you fuller for longer and sustain your energy levels for at least 3 hours. So cereal/porridge with milk/yoghurt and a boiled egg or cheese, fruit and yoghurt with an egg on toast, or just toast with some egg/cheese/peanut butter.
Snacks in between main meals will keep your energy levels up. But skip the chocolates, milkshakes and chips if you don’t want to keep dipping in energy levels. Choose snacks like biltong, dried fruit, raw veg sticks, fresh fruit when available, cheese wedges, popcorn, nuts and seeds.
Lunch and supper should again be a balanced meal like breakfast but keep lunch lighter, portion wise, so you don’t fall asleep in your afternoon lectures.
Hydration/Fluid intake
Your body composition comprises of 60% water and we need to maintain that level in order to function optimally. Headaches, lack of concentration, hunger signals, lethargy, skin breakouts, constipation and joint aches are just some of the signs of under hydration. Try to hydrate with plain water as much as possible. Boring it might be but other sources tend to come with added kilojoules or things like caffeine which can further dehydrate you if taken in large quantities and make you jittery as well.
Supplementation
Protein and whey supplements seem to be a very popular choice both for muscle mass gain and weight gain. There is a place for them. If you are a high performance athlete that needs protein amounts that ideally cannot all be taken in with solid foods due to the large amount of food that would need to be eaten or you are convalescing and need a higher protein amount, then a protein supplement makes sense. If you need protein for recovery, then a supplement makes sense. But these protein supplements often come with added carbs and fats and can provide you with unnecessary kilojoules so are not ideal for losing weight. Too much protein can also bring with it complications as discussed earlier on.
Whole meal supplements are available, if you do want to replace a meal or need something on the go. They are meals in a glass that are balanced and will fill you up.
Vitamin and mineral supplements
This is always a controversial topic. These supplements are either abused and taken unnecessarily and for all the wrong reasons and essentially just give you expensive pee but sometimes they actually do provide benefits if taken in the correct amounts for the right reasons.
If you are on chronic medication, under mental stress, have certain diseases, then you may have to supplement over and above your diet especially if your diet is not adequate. This also goes for extreme diets that people sometimes go on, whether it is omitting a food group or going extremely low kilojoule (not recommended).
While studying and not taking in a balanced diet, a Vitamin B complex and omega 3 may be beneficial. Be cautious with supplements containing caffeine, ginseng, gingko and guaranda. They do carry side effects and may keep you alert but may not increase focus, concentration and reasoning.
There is so much information out there and this is just the bare bones. The information can be overwhelming and confusing. My motto is Balance – Moderation – Enjoyment. Eat a Balance of all food groups, including your treats, Moderation in the amounts you eat, Enjoyment in the foods you choose and your mealtimes The worst possible thing you can do is eat foods and follow diets that you cannot wait to see the end of. At the same time challenge yourself when it comes to trying new foods and ingredients. The worst that can happen is it leaves a bad taste in your mouth. It could also increase your options and introduce more variety into your diet. What you can do to cut through all the noise is to personally take the time out to mindfully focus on what you are putting into your body and how it makes you feel. After all, when you are filling up your petrol tank, your beer glass, having your hair cut, beard trimmed, you won’t accept anything less than the best. So do the same for your bodies. Remember you only have one body and you have to live in it.