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Student Support Officer | RAG | Academic Support

Sat 4th Jul 2009

Healthy Living

Eat a healthy, balanced diet and stay active

The key to a healthy balanced diet is not to ban any foods or food groups, but to balance what you eat by consuming a variety of foods from each food group in the right proportions for good health.The five food groups you need to balance are :

Fruit and vegetables

Bread, rice, potatoes and pasta

Milk and dairy foods

Meat, fish, eggs and beans

Fruit and vegetables

These should make up about a third of your daily diet and can be eaten as part of every meal, as well as being the first choice for a snack. You should eat at least five portions of fruit and vegetables each day. Research suggests this can help to protect against cancer, obesity and heart disease. This is because of the unique package of nutrients and plant compounds they contain.

Bread, rice, potatoes and pasta

This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body's main source of energy. When selecting products from this food group, try and chose wholegrain carbohydrates as they are rich in fibre and other nutrients.

Milk and dairy foods

These should be eaten in moderation because of their high saturated fat content, but they're an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat versions.

Meat, fish, eggs and beans

This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.

How to eat a balanced diet

Eat a variety of foods to obtain all of the essential nutrients, too much as well as too little can be bad for you – balance is required. Everyone's plate will look slightly different as we all have different requirements depending on our body’s shape and size, and our levels of activity.

Here are a few examples of healthy meals that are quick and easy to make, to ensure that you are fully functional throughout the day.

5 a day

Fruit and vegetables help set you up for a healthier lifestyle. Best of all, there is so much variety to choose from, all year long, there's enough to keep even the fussiest eaters happy. To get the best health benefits, your 5 A DAY portions should include a combination of a variety of fruit and vegetables. That's 5 portions altogether, not 5 portions of fruit and 5 portions of veg.
Here are 5 great reasons to eat 5 portions of fruit and vegetables A DAY

•   They're packed with vitamins and minerals.
•   They can help you to maintain a healthy weight.
•   They're an excellent source of fibre and antioxidants.
•   They help reduce the risk of heart disease, stroke and some cancers.
•   They taste delicious and there's so much variety to choose from.
•    Ways to help towards your 5 a day without even realising it.
•   Drink a 150ml glass of orange juice with your breakfast.
•   Instead of having some chocolate to satisfy your sweet tooth, have an apple.
•   Add lettuce, cucumber, or tomato to your sandwiches.
•   Have a stir fry for dinner with as many coloured vegetables as possible.
•   Add a handful of berries on your breakfast cereal.

For more advice on getting your 5 a day check out www.nhs.uk

Exercise

With big chunks of a student’s of time spent studying, partying and sleeping in, it’s easy for exercise to fall to the bottom of the priority list.

Many students simply don’t get enough exercise. Whether or not you are leading the ‘typical’ student life, it can be difficult to find time to exercise, particularly during exams when all you seem to do is sit at your desk and work all day.

It can also be hard to exercise if you’re short of money or living away from home. Going to the gym or joining sports clubs costs money, and if you’re in a new town or city you may not know where your local sports facilities are.

Why exercise?

It’s very important that you do try to exercise, however. Not only is it good for your overall health and fitness, it also boosts your mental wellbeing.

Exercise is a great stressbuster and will help keep you calm during times of anxiety such as exams. You’ll feel more energised and refreshed if you get on the move and that in turn will help you perform better in your studies.

Also, regular physical activity will help you keep the weight off and lower your risk of major illnesses such as heart disease and some cancers.

It doesn’t require lots of time and effort. All you need to aim for is just 30 minutes of moderate to intense physical activity at least five days a week to reap these health benefits.

Exercise the easy way

You don’t need to make a special trip to a sports centre kitted out in the latest gym gear to hit your weekly quota of exercise. There are easy ways to incorporate exercise into your daily routine.

•   Try walking to your lectures instead of getting the bus.
•   Take the stairs in your halls of residence and college rather than the lift.
•   If you’re able to bring a bike to university or college, ride it to classes or take a bike ride with friends
•   Rent or buy an exercise DVD. Share the cost – and fun - with your housemates.
•   If you’re going out in the evening, dance. It’s a great way to exercise and get into shape
•   Go for a jog with friends before going into college, or at lunchtime.
•   At lunch-time or weekends, kick a football around with your friends in the park, or go for a game of catch or volleyball

If you fancy doing a more structured work out but don’t want to pay gym prices, then here is a work out for you.

Exercise tips for exam times
During particularly stressful times, you may feel unable to take much time out from studying. Instead of giving up on exercise altogether, try taking small, regular breaks to refresh yourself and clear your mind. A 15-minute walk to the library or around your campus is a good way of getting some exercise.

You could also try to exercise first thing in the morning. You may find it wakes you up and gives you energy for the day. Try swimming, a gentle jog or doing some stretching exercises.
Think about what times of day you work best. Some people find revising and completing coursework in the morning easier, while others are more productive in the afternoon or evening. Plan your day and fit some exercise around your work plan.

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Last updated: Tue 24th Feb 2009 at 16:27