Smartfood: 50 Foods Every Student Should Eat

Posted by Site Administrator in Features Sep 8th, 2009

By Pamelia Brown

A well-balanced, satisfying diet is just as important to a busy college student as the right class schedule, mentor or learning environment. A diet that consists of high-fat and high-calorie foods with little nutritional value doesn’t just make you gain weight: it impairs focus, energy, motivation, sleep, and overall wellness. On the other hand, a diet that consists of energy-rich, lowfat foods packed with antioxidants, iron and other minerals can make a huge difference in a student’s mood and focus. Here are 50 foods every student should eat.

Energy

For higher energy that lasts between meals and then some, opt for whole grains, the right kinds of fats and complex carbohydrates.

1. Whole grain bread: Sandwiches and toast made with whole grain bread make a huge difference in terms of the amount of energy, nutrients and hunger-busting power you’ll get versus white bread.
2. Whole cereals: Breakfast is an important meal for students, and eating cereals with more whole grains and less artificial flavorings and sugars is ideal for keeping up your energy all day.
3. Peanut butter: Have peanut butter with celery or apples and crackers as a snack to keep you full and energized between meals.
4. Oranges: The vitamin C found in oranges helps your muscles repair themselves and boosts iron absorption.
5. Beans: Get healthy servings of the right kind of fat and protein from black beans, lentils, kidney beans and red beans, which contain iron, magnesium, potassium and other nutrients.
6. Whole wheat pasta: Pasta is a good source of complex carbohydrates, which give your body energy but which can be broken down easily. Choose whole wheat pastas with low-fat veggie toppings for healthiest options.
7. Milk: Milk isn’t always a popular drink among college students, but it’s an easy way to get protein and calcium and boost your energy. Choose a low or nonfat version if you’re conscious about calories.
8. Vegetable juice: An easy way for busy students to get a fast energy boost is to drink vegetable juice.
9. Oatmeal: Oatmeal is easy to store and make, and it’s an easily digestible food that really sticks with you and keeps you full.
10. Water: Staying hydrated, especially after long nights studying or partying, is important to building back your energy levels.
11. Bananas: Potassium, vitamin C and complex carbohydrates are found in bananas, which is a great energy-boosting food.
12. Red meat: While red meat contains fat and isn’t ideal for managing your cholesterol, it is an excellent source of iron that can help prevent anemia. Eat lean red meat every once in a while with healthy sides to boost energy.

Brain Food

Stay focused, alert, awake and cheery with these brain foods that contain omega-3 fatty acids, protein, seratonin and other vitamins and minerals that fight depression, fatigue and memory loss.

13. Blueberries: Blueberries are filled with Vitamin C, low-calorie fiber, and phytonutrients, which help with memory and prevent UTIs.
14. Tuna: Tuna is a great dorm room food that you can eat by itself or in sandwiches and on crackers. Tuna is packed with protein, omega-3 fatty acids, the antioxidant selenium (which is good for your immune system), vitamin D and B vitamins.
15. Cranberries: Eat cranberries and 100% cranberry juice — not cranberry juice cocktail — to prevent UTIs and get a good dose of vitamin C.
16. Avocados: Avocados contain heart and brain-healthy fats that promote blood flow. Add avocado to sandwiches and salads instead of calorie-ridden spreads or sauces.
17. Walnuts: Walnuts contain the valuable omega-3 fatty acids, lots of protein, seratonin, vitamin B6 and other nutrients that are good for the brain.
18. Salmon: Salmon is rich in the good kind of fatty acids and protein that are integral to heart and brain health.
19. Eggs: Eggs contain lots of protein and cholin, which your brain needs to develop motor functions and memory.
20. Sunflower seeds: Sunflower seeds contain thiamine for memory and tryptophan, which your brain converts to seratonin to help prevent depression and insomnia.
21. Flaxseed oil: If you cook, try to use flaxseed oil, and if you don’t, sprinkle the omega-3 fatty acid-rich flaxseed onto yogurt, cereal or fruit salads.
22. Protein-rich salads with vinaigrette: If you’re starving and need an energy boost, you’ll probably want to reach for something starchy, but vinaigrette actually slows digestion and helps your body feed off of the protein and nutrients in your salad longer, improving focus.
23. Coffee: Coffee is a college student’s best friend, but remember to drink it in moderation. Too much coffee messes up your sleep schedule and can make it hard for you to focus on one thing at a time.
24. Sesame seeds: Sesame seeds give your body much needed magnesium, which helps you manage stress.

Best Value Foods

Just a little of these foods goes a long way. You’ll save money at the grocery store even on fresh ingredients by using them in all kinds of meals and snacks, or storing them in your freezer.

25. Hummus: A tasty, healthy, vitamin-rich and longer-lasting alternative to meat, you can use hummus as a dip, a spread or as your sandwich’s main ingredient. Make your own to save extra money.
26. Apples: Apples aren’t that expensive and can be eaten at any time of the day in lots of different ways: for breakfast, on salads, chopped up, with peanut butter, and more. They’re also a good source of Vitamin C and help your blood vessels stay healthy.
27. Strawberries: Buy strawberries in-season for cheaper prices, and add them to cereal, salads, desserts, yogurt, and anything else for a yummy side.
28. Green tea: Boxes of green tea bags are relatively cheap, and drinking green tea gives you a caffeine, energy and mood boost while helping your body protect against cancer and heart attacks.
29. Spinach: Use fresh baby spinach on salads, in sandwiches and burgers and with cheese and crackers for an extra dose of vitamins A and C, folate, calcium, iron, magnesium and vitamin B-6.
30. Eggplant: Eggplant skin can seriously improve focus, and the rest of the vegetable is good for the brain too.
31. Quinoa: Quinoa, like rice and pasta, goes a long way and lasts a long time. It’s easy to cook and very versatile, and it’s packed with 9 essential amino acids, magnesium, fiber, manganese and copper, plus calcium, iron, magnesium and more.
32. Watermelon: Split a huge watermelon with friends if you have your own apartment or dorm kitchen. You can eat it all throughout the day to stay hydrated and give yourself plenty of Vitamin C and potassium.
33. Whole wheat tortillas: Tortillas are cheap and versatile foods. Pick whole-wheat varieties for better health benefits while you snack.
34. Potatoes: Cook baked or red potatoes in the microwave for an incredibly cheap but healthy meal. Keep the skin on for extra vitamins.
35. Broccoli: Eat raw or steamed broccoli to get antioxidants that protect your cells and can prevent you from developing diabetes or cancer.

Sensible Snacking

Snacking is one of the most popular pitfalls to any college student’s diet, but there are ways to curb cravings without giving up "fun" foods altogether. This list will keep you crunching and munching into the wee hours without sabotaging your diet.

36. Yogurt: Yogurt is a great source of protein and calcium and can also help protect against yeast infections.
37. Almonds: Instead of going for chips, eat a handful of raw almonds for more vitamins and protein.
38. Granola bars: Natural granola and natural granola bars are filling and packed with nutrients without all the sugars you’ll find in power bars.
39. Baby carrots: When you’re staring at the computer all night, set a bag of baby carrots by your side instead of chips for healthy mindless snacking.
40. Air-popped popcorn: Opt for air-popped popcorn instead of bags of chips.
41. Dark chocolate: Don’t go for a huge piece of cake or a milkshake. Eat a few squares of a dark chocolate bar to curb your dessert craving, help digestion, lower blood pressure, improve your mood and help you focus.
42. Pumpkin seeds: Pumpkin seeds are cheap (or free if you save them after carving a jack-o-lantern) and fun to eat. Plus, they’re full of protein and magnesium.
43. Lowfat cottage cheese: Compared to other cheeses, lowfat cottage cheese is lower in calories and carbohydrates but still high in calcium and protein.
44. Grapes: Grapes are pretty cheap and last a while. They’re a good source of vitamins A and C, B6 and folate, as well as selenium, magnesium and iron.
45. Rice cakes: Even flavored rice cakes contain significantly less calories, fat and sugars than chips or cookies.

Healthy Digestion

Mix in poor sleeping habits, alcohol, and stress, and your digestive tract is probably a mess. These foods will keep you regular and comfortable.

46. Onions and garlic: College students may shy away from onions and garlic because of social stigma, but the inulin in these foods helps with iron absorption and digestion.
47. Brown rice: Rich in protein and dietary fiber, brown rice is a smart starch option that prevents constipation and lowers cholesterol.
48. Raspberries: Raw raspberries are a sweet, versatile treat that promote good digestion.
49. Oat bran muffin: Start your day with an oat bran muffin for good digestive health.
50. Sweet potatoes: Sweet potatoes help relieve symptoms from irritable-bowel syndrome.

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