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Sunday March 26, 2017

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Healthy Eating for Students

  • Always eat breakfast! Breakfast provides fuel for your body and skipping breakfast is said to distract from scholastic achievement. If time is limited, grab a piece of fruit, a whole-wheat bagel or even a glass of juice before you leave your house.
  • Eat all three meals a day! Eating three meals a day plus healthy snacks will give you energy and keep your metabolism active.
  • Make sure you balance your meals! Try to ensure that you get food from at least three different food groups, and besure to eat combinations of grains, fruits, vegetables, dairy and healthy fats!
  • Try to have dairy products in your diet. Foods that are rich in calcium help keep you and your bones strong!
  • Make sure you drink lots of water! Proper hydration is important for healthy skin and organs and keeps you feeling full -- helping you to avoid unnecessary snacking.
  • Do not eat too much and try to choose appropriate portion sizes! If you are staying in residence and have a meal plan, it’s often easy to over-eat because the food is readily available. Fill your plate using moderation, and avoid processed food choices.
  • Try to include high fibre foods in each meal. Fibre fills you up without adding extra calories or fat.
  • Try to avoid breaded items such as chicken nuggets or patties.
  • Limit foods with cheese sauces, cream sauces, gravies and dressings.
  • If you have to eat fast foods, choose wisely. Choose half the cheese on a pizza, limit high fat offerings like fried foods, and watch out for creamy sauces and dressings.
  • Be active: walk or bike to class; join an intramural sports team; join a fitness program; check out your school’s gym!

Healthy Alternatives

Instead of: Try this:
Fried foods Grilled or baked foods
White, processed grain Whole grains
Whole milk Low Fat Milk
French fries Baked potatoes or veggies
Pop or sweetened drinks Sparkling or flat water
Sweet candies or desserts            Fresh or dried fruits, nuts

Healthy Snacks to Keep on Hand

Granola bars Tuna Fish
Nuts Trail Mix
Soup Yogurt
Pudding Low Fat Milk
Fruit Cups Pre-cut Veggie Sticks
Dried Fruit Low Fat Cheese
Unsweetened Cereal                   Pretzels
Popcorn Whole Wheat Tortilla Chips
Protein bars Peanut Butter

Fresh Fruit Dip

  • 8 ounces light cream cheese, softened
  • 1/3 cup light sour cream
  • 1/3 cup honey
  • ½ - 1 tsp almond flavouring (to taste).
  • Mix all ingredients together. Refrigerate until ready to use.
  • Cut up a selection of your favourite fruits into bit size pieces.
  • Thread onto skewers and serve with this wonderful fruit dip.

There are following Suggestions for Pope Corn Toppings

  • Grated parmesan cheese
  • Herb toppings – mix oregano, basil & parsley with melted butter
  • Salt & vinegar – lightly spray popcorn with vinegar (ideally using a spray bottle); sprinkle with salt
  • Lemon pepper
  • Hot & Buttery – mix Tabasco sauce, to taste, into melted butter and pour over popcorn
  • Garlicky Popcorn – saute garlic in butter and pour over popcorn
  • A Little Bit of Mexican – sprinkle popcorn with taco seasoning mix

Delightfully Granola

  • 4 cups oats
  • 1 cup coarsely chopped nuts
  • ½ cup shelled sunflower seeds
  • ½ cup ground flax seeds
  • 1 cup flaked coconut
  • ½ cup sesame seeds
  • ½ tsp. salt
  • ½ cup honey
  • ½ cup molasses
  • ½ cup vegetable oil
  • 1 tbsp. vanilla

Easy Cheese Toast

Great for a quick breakfast, lunch, dinner or a late-night study stack.

  • One slice whole grain bread
  • Your favourite low-fat cheese (cheddar, Swiss, mozzarella)
  • Grated Parmesan cheese
  • Slice cheese and arrange on top of bread. Broil in the oven for about 4 minutes, being sure to

check often, since it’s easy to burn. Sprinkle with grated Parmesan cheese just before serving.

Quick & Easy Nanchos

Great as a quick snack or as a main course.

  • Ground beef
  • Whole wheat tortilla chips
  • Low-fat cheddar cheese

We can use any combination of the following ingredients:

  • Black beans
  • Salsa
  • Chopped tomatoes
  • Black or green olives
  • Brown ground beef in a fry pan or cook in the microwave. Drain off fat.
  • Spread tortilla chips in an ovenproof dish or cookie sheet. Spread cooked meat over chips, then top with your optional ingredients. Cover with grated cheese. Bake in oven at 350° for approximately 10 minutes, until cheese is melted. Serve with sour cream, hot sauce and guacamole, as desired.

Berry Smoothie

Perfect for a quick and healthy breakfast, or for a energy boosting study

snack!

  • 6 ounces skim or soy milk
  • ½ cup light strawberry, vanilla or lemon yogure
  • ½ cup fresh or frozen strawberries or raspberries (no sugar added) – or any mixture of your favourite berries
  • 1 small ripe banana
  • 3-4 ice cubes

Please combine all ingredients in a blender and blend for 1-2 minutes.

If desired, additional ice cubes can be added for a thicker consistency.

Rotisserie chicken Salad

For a quick and healthy meal that you can pull together in just minutes.

  • Your favourite selection of mixed salad greens or spinach (many comes in bags, pre-washed and ready to use).
  • Cooked rotisserie chicken (always great to have on hand in the refrigerator – can use for salads, sandwiches, or in casseroles).
  • Your favourite vinaigrette salad dressing (recipe for Balsamic Vinaigrette below)
  • Place salad fixings in bowl, top with chicken and toss with the dressing.

Balsamic Vinaigrette Dressing

  • 3 tbsp. balsamic vinegar
  • 2 tbsp. fresh lemon juice
  • 2 tbsp. Dijon mustard
  • 2 cloves garlic, crushed
  • ½ cup olive oil
  • ½Honey, to add taste
  • Salt & pepper, to add taste
 
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