Food is Fuel
“Food is Fuel” - this is a phrase often said when discussing food, and what the ‘right’ thing to eat is. At its core, this statement serves to remind us that our bodies require food to keep us going.
Fueling yourself is one of the most important things that you can do for your wellbeing. Food gives us important nutrients that provide energy to get through the day, supports our brain health (which we need to get through our courses!), and supports our immune systems. Not to mention we literally need food to survive.
Media today can make fueling yourself seem way more challenging and complex than it really is. For decades people have slapped the labels of ‘good’ and ‘bad’ on food, have said ‘focus on calories’ or ‘focus on marcos’, and so much more. All of this contradicting messaging can be so confusing and maybe makes you feel a little lost sometimes (don’t worry, me too). But, it doesn’t have to be this complex or challenging. So, let’s simplify!
What is protein?
Protein is important to have for a number of reasons. One of the best things about protein is it actually keeps you feeling full. Have you ever eaten something, and find yourself feeling hungry again an hour later? That’s likely because you need more protein! It doesn’t just leave you feeling more satiated, but also helps regulate your hormones which can have an impact on your overall health and mental health. We all need different amounts of protein based on age, height, weight, and more. But if you are tired of feeling hungry halfway through a class even though you ate something right before, consider adding a little more protein into what you’re eating! You can find protein in a number of foods including:
· Turkey and chicken
· Greek yogurt
· Eggs
· Walnuts, Cashews, Pistachios, Almonds, and many other nuts
· And more!
What is Fiber?
Fiber is just as important as protein, but is often forgotten about. Not only does fiber help keep you feeling full longer, but it also keeps you going to the washroom regularly, if you know what I mean. Fiber does a lot of other helpful things in our bodies, like maintains cholesterol and blood sugar levels, and lowers risk of certian diseases. Some foods that have a high volume of fiber include:
· Chia seeds
· Pears
· Oats
· Broccoli
· And more!
As a student, finding time to fuel up can be challenging, not to mention the added challenge of finding fuel that nourishes our bodies, keeps you feeling full throughout your entire 3-hour class, and makes us feel good. Regardless of how challenging this can be, it is important to do.
The good news? It’s totally possible, and there are foods that you can make ahead of time to grab on the go to make those busy days feel a little less chaotic, and help you feel nourished too. Because let’s be real, who wants to feel hangry during a busy day of classes? Don’t forget to connect with your doctor or dietitian when making any changes to your diet.
Egg Bites
Egg bites are an easy and delicious item that you can make ahead of time, and munch on throughout the week. You can pop them in the microwave and eat them warm, or eat them cold right from the fridge. Either way, these can work as a nourishing breakfast or a tasty snack. And the best part? They’re super easy to make, and here’s how!
All you need is a muffin tin, large bowl, and a kitchen knife and you are ready to go!
Ingredients
8 eggs
1 cup of cottage cheese
½ cup of shredded cheese
¼ cup of pre-cooked bacon/sausage
½ a bell pepper
½ cup spinach
Salt and pepper to taste
Cooking spray
Steps
1. Pre-heat your oven to 350.
2. Wash your veggies, and chop or tear your spinach, dice your bell pepper and chop your meat.
3. Add eggs, cottage cheese, and shredded cheese to the bowl and mix.
4. Add your veggies, meat, salt and pepper to the bowl and combine.
5. Spray your muffin tin with cooking spray, and scoop the egg mixture into each section.
6. Cook for 22-25 minutes.
7. Refrigerate for up to 6 days and enjoy!
This recipe is easy to use, and totally customizable. Don’t like spinach or bell peppers? Not a problem at all, you can add any other vegetable of your choosing, or leave them out! You can also use any meat you prefer, in the past I have made these with bacon, breakfast sausages, and even kolbassa.
The protein in the eggs, meat, cheese and cottage cheese will keep you full for hours while you are focused in class, or are cramming in a study session on campus. If you’re opting to keep the veggies in this recipe, the bell peppers and spinach are adding in important vitamins and fiber to give you an extra boost.
Chia Seed Pudding
If you’re not a person who likes a big breakfast, and prefers something a little lighter, this Chia seed pudding is a great option. This works well as a delicious breakfast, or a yummy mid-day snack. If you want to add a little extra sweetness, feel free to add a fruit of your choice. If you’re looking for a bit of a crunch, add granola or seeds!
All you need is a large bowl, and small containers to scoop your pudding into so that you can grab them on the go.
Ingredients
2 cups of Vanilla Greek yogurt
1 cup of milk
¼ cup of maple syrup, honey, or agave
¼ cup of chia seeds
Steps
1. Add all of your ingredients to a bowl and mix!
2. Cover the bowl and place it in the fridge for at least 2 hours
3. Portion out into small containers you can grab on the go, or keep it in the large bowl and scoop some out as you please!
This recipe is super easy to make, and keeps in the fridge for up to one week. The Greek yogurt adds some extra protein to keep you satisfied for longer, and the chia seeds are an excellent way to add in some fiber! If you’re wanting to add a little extra boost of fiber, berries are a delicious and easy way to do so!
Overnight Oats
If you don’t like to cook in the mornings, or feel like you don’t have the time (totally valid), overnight oats are the way to go. This no-cook recipe is both simple and delicious. You can make this the night before, or prepare multiple jars for the week ahead! You can customize this by adding a jam and fruit of your choice.
There are no extra dishes with this recipe – you’re going to make the oatmeal in the same jar you’re eating out of!
Ingredients
½ cup of oats
½ cup of milk of choice
¼ cup of vanilla Greek yogurt
2 tablespoons of jam of choice
½ cup of fruit of choice
Steps
1. Add oats, milk, and yogurt to a jar and mix.
2. Top with jam and fruit, cover and leave in the fridge overnight.
This recipe is incredibly simple, and quite literally makes itself! You can have fun with this and try different flavour combinations. The great thing about this recipe? It combines both protein and fiber! The oats are a great source of fiber, and the milk and Greek yogurt both add in some much-needed protein, making this breakfast easy to grab on a busy day, and will actually keep you feeling nourished and full too!
Fueling yourself is important, especially on those busy days. Somewhere along the way, media and society had made fuelling yourself seem a lot more complicated and stressful than it really is. Forget the calorie counting, marco tracking, and good/bad labels. Focus on getting food in your body when you need to, and if you have the capacity, make sure you’re getting in some protein and fiber. At the end of the day, we’re all just trying to not be hangry in class.