Back to schoool tips
Today, students from the Autonomous University of Nuevo León return to the January – June semester of 2018. For some this means getting up earlier, prepare their food, and do other school related things that many would prefer not to do. As university students get ready for school, the Academy of Nutrition and Dietetics share some tips to start healthy habits. Consider the following:
- Wash your hands often: remember to wash your hands for at least 20 seconds before, during and after preparing food. If you share a room with someone else, make sure to keep clean where you prepare your food.
- Keep meat and other foods ready to eat separate: when meat juices or germs of kitchen utensils touch cooked food there can be cross-contamination and that can cause an intoxication. To avoid this, it is necessary to keep meat raw or frozen in a covered plate away from vegetables, and vegetables. Use a game of utensils for raw foods and other for cooked foods.
- Cook to adequate temperatures: Harmful bacteria are destroyed when food are cooked at the right temperatures. Keep food at the temperatures indicated in the package. Regarding leftovers, it is necessary to heat them to at least 165° F, or 73.89° C.
- Verify your fridge temperature: the temperature of a fridge must be below 40° F, or 4° C. Keep your fridge closed as much as possible and check the expiration date of foods.
- Use a lunch box or lunch bag: if you need to carry food with you, it is necessary to carry your food packed or carry a frozen gel package.
- Storing snacks at home: if you’re one of those people that eat at early morning, you can store food high in protein and carbohydrates, like apples with peanut butter, carrots, Greek yogurt, fruits, or cereals.
- Don’t forget breakfast: eating breakfast wakes your metabolism and gives energy to the brain and muscles for your daily activities. You should ideally have breakfast containing carbohydrates and some protein like egg, fruits, whole meal bread with butter, low fat granola bars, etc.
- Choose baked, grilled, steamed, or toasted foods: it is recommended to avoid food with butter, avoid big quantities of cream.
- Moderate your alcohol consumption: Alcohol makes you gain weight. It is recommended to avoid alcohol beverages with regular sodas or soft drinks. If you consume alcohol, it is necessary to alternate with a glass of water and eat a well-balanced meal before.
- Save some time to exercise: we all know that it is difficult to make some time for exercise, but it is not impossible. Always consider to add some physical activity, it helps to control weight, improves your mood and helps manage stress.
Take your time to do all your activities and organize your weekly routine properly. Enjoy this new school semester and work toward your goals.
Reviewers: Brenda Giselle Alvarez Rodriguez (Public Health Research Unit), and Cassandra Saldaña Pineda (Knowledge Management Unit).
Sources: Academy of Nutrition and Dietetics