To feel healthy and energized it is necessary to maintain a balanced diet. The daily activities of university students imply strong physical and intellectual wear, for this reason, the energy needs increase and the contribution of certain nutrients is needed; the insufficiency or excess of some foods can unbalance the optimal conditions, and therefore affect health. When we start university studies abroad, we generally modify our diet significantly due to various factors: we emigrate to a country with different eating habits, with products that we often do not know, and our food will sometimes depend on our schedules and student income, Among other circumstances. Certainly, it is much easier to give in to the habit of buying fast food, for ease, the economy, even knowing that these foods contain a high rate of saturated fat, salt, and calories.
How can college students maintain a healthy lifestyle?
- Eating habits: Consider students’ attitudes and self-declared behaviors towards food. In turn, consider their perceptions of the degree to which the establishment promotes healthy eating habits.
- Habits of active life: Consider the attitudes and self-declared behaviors of the students towards an active lifestyle. In turn, consider their perceptions of the degree to which the establishment encourages physical activity.
- Self-care habits: Consider the attitudes and self-declared behaviors of students regarding sexuality, the consumption of tobacco, alcohol, and drugs. In turn, it considers their perceptions about the degree to which the establishment prevents risk behaviors and promotes self-care and hygiene behaviors.
Why a healthy diet is important for students?
So, what is a healthy lifestyle? The early development of a lifestyle conducive to health contributes, in general terms, to the development of a good quality of physical and mental life, as well as to the acquisition of the social skills necessary for daily living and living in society. It also prevents the use of tobacco, alcohol, and drugs before the age of 18, a period where young people are in the process of development. You can also find some good essays on https://bestessaywritingservice.org/ regarding student health and more health tips.
They raise awareness about the importance of a balanced diet, of an active life and of maintaining good sleep habits
They frequently teach and reinforce the basic concepts of balanced eating, constant physical activity and restful sleep to maintain student health. They also teach students the importance of acquiring good habits in these areas, such as always eating in a balanced way and at a certain time, exercising regularly and respecting daily sleep hours.
They deepen the curricular contents related to the maintenance of a healthy life
They deepen the curricular contents related to the topics of a healthy life so that the students have a solid theoretical base that gives meaning to the acquisition of healthy habits. They also offer student health services to deal with any unlikely events.
They offer healthy food in their kiosks and casinos
They comply with the policy determined by the Ministry of Health (Law No. 20,606) regarding the prohibition of selling, marketing and promoting foods high in calories, fats, sugars, salt or other ingredients determined by the authority, at breaks and times out, and establish “healthy kiosks” where healthy alternatives are offered, such as fruit, yogurt, and nuts. In addition, they are concerned that the casino not only delivers a nutritious and balanced lunch for students according to their school stage but also reports through posters and infographics those elements and quantities that are part of a healthy diet.
They encourage water consumption
In order to promote water consumption and avoid the abuse of soft drinks and artificial juices, they have water fountains in the courtyards and offer water instead of juice in the casino and other instances.
They prefer inedible incentives
They promote that the awards and incentives granted to students for different actions are not edible, but others such as field trips, academic trips, museum visits, teaching materials, books, diplomas, among others.
They offer facilities for physical activity
They have the means to stimulate physical activity; for example, sports elements such as balls and ropes. Organize and disseminate activities that involve physical activity, such as hiking, running, cycling, dance competitions and sporting events. In addition, they are concerned with including pregnant students and others with reduced mobility, taking into account the available means and activities to be carried out.
They allocate significant time from the Physical Education and Health class to the physical conditioning of all students
They worry that all students do physical activity during the Physical Education and Health class, for which the planning includes objectives related to physical conditioning, such as games and sports, considering the rhythms, interests, and preferences of the students.
Students are educated early and by example about the risks of tobacco, alcohol and drug use
They explain to students at an early age the risks involved in the consumption of tobacco, alcohol, and drugs for the health and development of people so that they associate the use of these substances with harmful activities that they should avoid. Likewise, all teaching and non-teaching staff are informed and educated by example, respecting the prohibition of using tobacco, alcohol, and drugs in the open or closed spaces of the school.
Students develop skills that will serve as protective factors
They care about the cognitive and socio-emotional development of their students, focusing on exercising self-control, learning to manage anxiety, using communication to solve problems, cultivating friendships, developing a life project, among others.
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They offer specific prevention programs for tobacco, alcohol and drug use for students, and support those who present problematic use
They offer students programs to prevent the use of tobacco, alcohol, and drugs, focusing on recurring consumption problems in the sector and considering the characteristics and risks presented by the population they are targeting, whether by age, gender, family environment or Other factors In these programs, they teach them to cope with peer pressure and resist the supply of substances, strengthen students’ commitment to substance abuse and reinforce anti-drug attitudes in general. In addition, when they detect students who consume illicit substances on a frequent basis, they provide them with specialized support or refer them to competent help.
They involve parents in the development of healthy lifestyle habits
They provide information and educational guidelines to parents and incorporate them into school activities to promote healthy living. In addition, they help them generate protective factors in the home, such as developing communication and good parent-child relationships, exercising parental control and establishing clear rules. For example, they engage parents to send healthy snacks and encourage physical activity and offer programs that provide tools to discuss sexuality and reproductive health with their children.
They offer educational talks for students
They generate educational, informative and reflective spaces to address, in greater depth, specific issues related to the development of healthy living habits, considering healthy eating, benefits of sports and self-care behaviors. For this, professionals are invited to deliver objective knowledge and can solve the students’ doubts at each stage of their development.
They perform active and entertaining recesses
They organize breaks with activities that involve physical activity, considering the spaces and materials available, and the interests and tastes of their students. These instances seek to keep students active through sports or various activities that involve physical activity. For example, they organize mixed soccer championships, entertaining dancing, basketball games, volleyball, among others.
They communicate concern about the sanitary and safety conditions of the school premises
Ensure that the minimum sanitary conditions for its operation are met; For example, they keep out pockets of unhealthiest or danger, have sufficient supply of drinking water, maintain the hygiene of bathrooms and kitchens, properly treat garbage, among others.
They promote pedagogical activities outside the classroom for the recognition of their socio-cultural environment and contact with natural spaces
The establishments encourage the active life of the students through activities in spaces outside the classroom, linking aspects of the socio-cultural and natural environment to pedagogical contents of the teaching and learning process. For example, they make educational trips to parks, museums and nature reserves, they make students participate in work with community organizations and solidarity campaigns, among others.
What is a healthy diet for students?
Never Skip Breakfast
First of all, never skip breakfast, this meal will provide the energy necessary for you to perform throughout the day. Ideally, eat some fruit, a sandwich, a plate of oatmeal or eggs, although if your time in the morning does not allow you to prepare something very elaborate you can choose a few days to eat some cereal (in supermarkets you will find a great variety of flavors and brands, so you will avoid getting bored), complement it with some fruit such as an apple or a banana.
Avoid Soft Drinks
Avoid excessive consumption of soft drinks and coffee, change them for fruit juices, preferably natural and without sugar.
It is recommended to eat salads and fresh vegetables. Salads are easy to prepare, also today you can find them even in fast food places, you can also add some protein (such as chicken or tuna) and you will have a rich and balanced meal.
It is normal that during the study hours you want to eat a snack, you should only change those high in fat (such as chips, crackers) for fresh fruit, granola or some dried fruit.
Maintain a balance
The recommended food consumption for students is first pasta, rice, and potatoes (boiled or baked); secondly, fruits and vegetables; in third place are meats, fish (grilled, boiled, oven, microwave, fried, steamed) and eggs, fourthly dairy products, and finally sugars and fats.
Drink a lot of water
You must remember that eating healthy does not consist of completely eliminating fatty foods from your diet. Eating healthy involves following a balanced diet in order to get the right nutrients and vitamins to stay healthy, attentive and energized during your classes.
The healthy lifestyle indicator assesses the students’ self-declared attitudes and behaviors in relation to healthy living and their perceptions about the degree to which the university establishment promotes health beneficial habits. This guide will help all the students to remain healthy during their time in university.