Meal Suggestions for Students

Let’s start with a breakdown of the benefits of certain foods…

1. Green foods

   1. improve digestion, support eyesight, healthy bones, immune system

2. Blue and purple foods

   1. healthy heart and blood vessels, helps memory, anti-aging, healthy urinary system

3. Red foods

   1. healthy heart, decreases blood pressure, skin protection, helps cell renewal

4. Orange and yellow foods

   1. healthy heart, lowers cholesterol, healthy joints/tissues, supports eyesight

5. White foods

   1. immune system, healthy colon, prevents ulcers, lowers cholesterol, healthy heart

Now for some examples…

1. Green foods

   1. Peas, kiwi, celery, honeydew, avocado slices, grapes, cucumber, peas, broccoli, kale, spinach

2. Blue and purple foods

   1. Blueberries, blackberries, dried plums, grapes, eggplant, raisins, pomegranate, roasted beets

3. Red foods

   1. Strawberries, cherries, apples, raspberries, watermelon, sweet potatoes, cranberries, tomatoes, bell peppers

4. Orange and yellow foods

   1. Pineapples, cantaloupe, carrots, peaches, mango, oranges, peppers, pumpkin seeds, squash, papaya

5. White foods

   1. Bananas, cauliflower, pears, white peaches, hummus, mushrooms, eggs

Any of the above foods would make a great mid-day snack! They are high in nutrients and aren't full of empty carbs.

Meal Ideas

1. Breakfast

   1. Oatmeal- It is relatively cheap and easy to make in a microwave. Fruits and seasonings can be added to achieve the desired amount of flavor. (Tip: add peanut butter and bananas for a tasty combo)

   2. Yogurt- There are many different kinds of yogurt that are packed full of antioxidants and have great nutritional value. Plus, they are easy to grab and go. (Tip: add granola and fresh fruits for added flavor)

2. Lunch

   1. Wraps- There is little to no cooking involved in making wraps. Just grab your favorite tortillas (opt for healthier options like wheat or spinach), lunchmeat, condiments and it's ready to go. This one is great for students on-the-go.

3. Dinner

   1. Chicken- Opt for the grilled version instead of fried. Add a side of green beans and sweet potatoes fries for a deliciously healthy meal.

   2. Fish- Fish have less saturated fat levels than red meats. Salmon and tilapia are a great way to add variety to your diet. To complete the meal, add in some common sides like steamed broccoli, roasted carrots or roasted cauliflower.

4. Vegetarian options

   1. Zucchini Mushroom bake

   2. Mediterranean Cauliflower

   3. Spicy Pumpkin & Corn Soup

Source

1. https://ofy.org/blog/the-importance-of-eating-healthy-for-students/#:~:text=Research%20has%20shown%20that%20students,alertness%2C%20and%20faster%20information%20processing

2. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/meat-poultry-and-fish-picking-healthy-proteins

3. https://www.tasteofhome.com/collection/easy-food-to-make-in-college/