Healthy eating for students

Student years are fun, but at the same time difficult. Most students who live separately from their parents save on the essentials. That’s why even yesterday’s supporters of healthy eating get instant noodles, buns from the nearest dining room and mayonnaise sandwiches on the menu.

In youth, health is like air: it is not noticed while it is eating. However, a diet of fast food and snacks on the move can bring to the office of a gastroenterologist even a twenty-year-old man. Approximately 35% of gastritis patients in Russia are young people of student age. In order not to replenish medical statistics, it is necessary to keep a balanced diet. This does not require much money – the student budget can withstand a proper diet.

Features of student nutrition

Tense mental work requires no less calories than mental activity, so eating should not be chaotic. Young people who learn need four meals: breakfast, second breakfast, lunch and dinner. Young people most often skip breakfast, preferring to sleep 10 minutes longer. Try not to do this, but to eat porridge with meat or fish, cottage cheese or kefir before class. If you have a good breakfast in the morning, a second breakfast can be symbolic: yogurt or a bun. For lunch, try to eat vegetables, side dishes and meat, but dinner should be easy.

The habit of skipping breakfast is one of the most harmful things for students of all ages. It is desirable that the main meals are breakfast and lunch, and in the evening you can do with salad, fruit, yogurt. Young people who skip breakfast to eat before they fall asleep after a couple, are the same adults who eat densely once a day – before bedtime.

Another student habit is a passion for snacks, fast food and dye drinks. Chips, hot dogs and Pepsi should not be excluded from the diet at all. Firstly, “get sick” of such food is better in youth, and secondly, the more severe prohibitions, the higher the risk of snapping up and start abusing unhealthy food. Therefore, try to eat breadcrumbs, nuts and seeds as rarely as possible, between “Kola” and mineral water choose mineral water.

Despite your busy student schedule, try to eat without rushing. Snacking on the go is better than starving, but let snacks be the exception, and hot dishes and fresh fruit and vegetables are the rule.

Menu for the day

It seems that the right diet fits poorly with student opportunities, but it does not. On the contrary, you’ll save money if you switch to a full meal.


Boiled eggs, rice or buckwheat, black bread with butter, tea or coffee. Second breakfast: kefir, yogurt or bun.


Vegetable soup or chicken broth, pasta, cabbage salad, juice or tea.


Tomato and cucumber salad, cottage cheese, apple, tea.

Examples of easy-to-cook dishes

If you’re not a vegetarian, you should eat meat at least once a week. With student income this can be a problem, but it can be solved by choosing giblets: hearts, belly buttons, liver. Healthy and nourishing dish can be achieved by shredding the bulb, frying it, adding it to the pot. Also add a portion of navel and stew on a slow fire for a few hours. If desired, you can add sour cream or tomato paste as a filling. Chicken navel stew in this way can be eaten with any side dish, including vegetables.

Mushroom soup can be prepared. Picking up mushrooms is real and can be done on your own if you and your friends are outdoors. If not, look for inexpensive oyster mushrooms or champignons at the store. Mushrooms are washed and cleaned, boiled for 15 minutes. Pour the mushroom broth into a separate dish, and the mushrooms themselves are finely cut, dressed with cream and diluted with the broth. It turns out mushroom soup, in which you can add crisps. It is important that the soup came to a boil, but not boiling.