Food is something I really enjoy and I try to incorporate healthy eating habits where I can. My ex-college roommate studied sports nutrition and I actually picked up quite a lot of  tips along the way with regards to food and its value. The reality is that the only reason one needs to eat ,is to provide fuel to your body to enable it to function properly. I totally get that and so should you. Eating a balanced diet does in no way  mean that the food should be tasteless or boring! I will write a couple of entries about some nutritional things I’ve picked up in the coming  weeks.

Well in order to look at what you eat ,you need to understand the basic idea of  nutrients and other things  your body actually needs in order to perform the tasks it’s meant to, at an optimal level.I will discuss the best sources of these in the next couple of weeks. By the way I am Not a vegetarian , I in fact do enjoy meat quite a lot, so this is based on the assumption that you’re not a vegetarian either.

This is the 7 basic nutrients and its best sources

1. Proteins  – Tuna ,chicken,Eggs
2. Carbohydrates -Brown Rice , Brown Bread
3. Fat – Milk , Olive Oil , Avocado
4. Fibre -  Oats and whole grain and whole wheat cereals
5. Minerals – Green vegetables
6. Vitamins – Fruits and vegetables
7. Water – 8 Glasses a day

As a student ,your only priority is studying and social, and food tends to not be too high up on the priority list. So I had to learn very quickly what the most cost-effective sources of all the above mentioned 7 sources of a well-balanced diet are. The reality is that many food sources provide more than one of the above mentioned nutrients and those are exactly the ones you should focus on. Your lifestyle also has a great impact on what your body needs and every individuals’ needs will obviously be slightly different.

Things that impact your diet and should be adhered to when deciding what to eat:

1. Medical Conditions
2. Allergic reactions to certain foods
3. Amount of exercise
4. Age

For instance, if you exercise your carbohydrate and protein intake would definitely increase ,compared to when you don’t do any exercise. That is further split into what kind of exercise you are doing. If you are for example doing a lot of long distance running ,your body would need a lot more carbs. Compare this to someone who does a lot of weight training and he/she will need  to increase their amount of protein intake. I  will look into this further when I discuss individual nutrient sources in more detail at a later stage.

Having a basic idea of nutrients and what the value of  a balanced diet to your  body and your overall well-being is, is something that I think is extremely important to  pretty much anybody who want to take care of their bodies. I have used these things that I’ve picked up when studying and I still apply it when I travel to a foreign country where I’m not necessarily that familiar with all its food. So I quickly learned what the basic foods are that my body needs , that are  also cost-effective and that can be found pretty much anywhere  in local supermarkets.

A Basic idea of my cost-effective shopping basket when travelling:

• Eggs – Can be found pretty much everywhere and is a real good source of protein and Vitamin B.
• Rice – Great source of carbohydrates and probably the reason it’s one of the most consumed crops.
• Oats – Easy to cook and a great source of energy and dietary fibre.
• Milk(2%) – I love milk and it’s a great source of  Calcium and the healthy fats that your body needs.
• Chicken – Chicken seems to be less expensive than other red meats and is also more healthy.
• Brown Bread - Great source of fibre and carbohydrates. Preferably whole grain.
• Tuna – I prefer Tuna in water and it’s another great source of protein.
• Fruits – Bananas , tomatoes , apples.
• Vegetables – Any green vegetable is good, like brocoli and lettuce. Also onions and carrots.
• Water – Can be drank out of the tap in a lot of places ….. Water , Water , Water!!!

With the above mentioned list you will cover the basics your body need to be healthy. The list looks small . but there is such a huge variety of possibilities of things you can make with these.

What I might eat when travelling:

Breakfast - Cooked oats and 2% milk . I love my oats and love the slow energy release that it gives.

Mid-Morning – Apple or banana

Lunch – Tuna sandwich on brown bread , Tuna salad or Egg Sandwich

Late-afternoon – Almonds is always a great snack , though it might be a bit expensive depending on where you are.

Supper – Chicken and vegetables ,such as brocoli , carrots etc.

Throughout the day – Water , Water and Water……

This is just an example of how easy it is to eat healthy even when you are travelling.By preparing my own food I feel more healthy and safe as I am not always that up to date with all local foods. One thing to remember is that the above mentioned food is “clean” and how you prepare it (example grill vs deep fry) makes a huge difference in how healthy your food will be. Also what you put on the food when preparing it has another big impact. Wow food is such a huge topic that I will have to discuss this further in the coming weeks!!!

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