Study healthy

The most common health problems with Indian students abroad are to do with weight,hormonal irregularities,compromised immunity,allergies and digestive problems. But before we blame altered lifestyles that include changed diet and erratic exercise,a little bit of care before packing our bags can help.
*Carry a weighing scale along. Stand on it at least once a week to know how you are doing.

*Watch your drink. Avoid cheap and abundant sources of calories such as sweetened sodas,beverages and fruit juices. Ask for water,unsweetened beverages,coconut water,lemon water,green tea,iced tea without sugar,soups and low-fat dairy. Also,limit alcohol intake to two drinks (for men) and one drink (43 ml) for women in a day.
*If you have a predisposition to gain weight,limit your intake of high-starch meals like bread,pasta,noodles,wraps,pizzas and burgers
*Include vegetables and fruits at least in two meals a day. Soups,salads or cooked vegetables are easy ways to make up for five to nine servings of fruits and vegetables a day. One serving is equivalent to half a cup.
*Snack healthy every three hours with fresh fruits,dry fruits,nuts,seeds,roasted gram,yoghurt,roasted whole grains and cheese.
*Don’t skip breakfast. If you are on the run,have milk/yoghurt/cheese with fresh fruits,muesli or nuts. On weekends,egg and toast (whole wheat or multi-grain) or whole grain sandwiches are good options.
*Stock smart. Make sure you have most or some of these around in your room: fresh fruits,nuts,seeds,roasted snacks,roasted gram,peanuts,low-fat milk,yoghurt,tofu and soups. If you have a cooking facility,stock vegetables and buy prepared sauces and dressings. Quick stir-fry or fruit-and-vegetable salads are great choices.
*Usually,there is considerable walking on campus. But engaging in active sports and participating in outdoor physical activities must be a priority.
*If you are studying till late night,snack on fruits,nuts,seeds or have a cup of hot chocolate.
*Critical nutrients for the 18-25 age group include calcium,iron,vitamin C and vitamin E. Take multi-vitamin supplements under supervision.

AIM:
5-8 servings of cereal a day (1 serving = 1 slice of bread/ 1 chapatti/ ½ cup rice,cooked cereal.)
2-3 servings of low-fat dairy (milk / curd/ paneer) a day. 1 serving = 200 ml of milk/ yogurt or 30 grams of paneer
2 servings of dal,lentils or pulses (1 serving = 1 small cup or 30 grams)
1-2 servings of egg/chicken/fish lean meat (1 serving= 100 grams or 1 egg)
5-9 servings of coloured fruits and vegetables (1 serving=1/2 cup)
Handful of nuts (1 serving=30 grams)