With tons of assignments and submissions on your head, meal preparation is the last thing on any college going student’s mind. Most of the times, their saviour is noodles and munchies, but here are 6 Staple Foods Every College Going Women needs to have in her diet to stay healthy.
Start your mornings with a nice bowl of oats. Oats are a very good source of fibre (soluble and insoluble) and are high in vitamins (Vitamin B6, folate), minerals (calcium, iron, magnesium, sodium, etc.) and antioxidants. They are low in fat and help manage weight. A good thing about it is that it is something that can be made with whatever you have available, be it fruits, nuts, honey, milk. Another new oats trend is overnight oats. Just select your favourite items and soak it overnight. It will be soft and ready to eat in the mornings.
Eggs are an all-natural source of high-quality protein and a number of other nutrients. They also contain a number of vitamins like Vitamin A, B and D. It is cost-effective too. It is also the easiest and the fastest dish, especially if you’re getting late. You can boil it, scramble it, make an omelette, or put it in a sandwich, it still makes a staple meal and is much better than the friend, junk food.
Grains and grain foods are staples in the diets of cultures around the world. They are rich in carbohydrates, proteins, iron, dietary fibre, etc. The grains are a rich source of soluble and insoluble dietary fibre. It can be in the form of pasta, quinoa, brown rice, and other cereals. And let’s face it, who doesn’t love pasta? And it’s perfect for college students because it’s easy to make, cheap, filling and tasty. Quinoa is one of the gluten-free staple foods. Its grains are a good source of energy and compose almost all of the essential amino acids required for the human body.
An apple a day keeps the doctor away, and also fills you up, so does banana and most other fruits. It isn’t a surprising fact that fruits are low in calories and fat and are a good source of simple sugars, fibre, and vitamins, which are essential for optimizing our health. They also compose of many antioxidants such as polyphenolic flavonoids, vitamin-C, and anthocyanins. Even though they are a little pricey, but they still make a better and healthier snack than chips and crisps. You can also chop and mix up all fruits to make a fruit salad.
Vegetables are healthy, cheap and it goes without saying that you need to have it every day. The common nutrients found in vegetables include fibre, folate, potassium, vitamin A, vitamin C and iron. Meals with vegetables don’t necessarily have to be boring. You can put it on sandwiches, eggs, or have it as a salad. And it is okay to sometimes take time out to prepare meals for yourself.
Dry fruits and nuts
Dry fruits are very popular for a multitude of reasons. They are associated with improved health and provides many of the essential minerals, vitamins, and fibre that you need every day. They don’t spoil as quickly and are an easy snack to pack. Similarly, nuts like almonds make a great snack and keep you full. They contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats, including linoleic acid and linolenic acid, vitamins, and essential amino acids. Walnuts are the top nuts for your brain. It contains a high concentration of DHA, a type of Omega-3 fatty acid, that is known to enhance the cognitive functions and boost memory. You can store them in your bag and eat it between classes if you’re hungry.
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Heena Mangani is an intern with SheThePeople.TV
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