HEALTHY EATING FOR COLLEGE STUDENT AND WORKING PROFESSIONAL BY MADIHA

I am Madiha a nutritionist at The Kenko Life.

Between early morning classes, endless exams, work deadlines, back-to-back meetings, and never-ending to-do lists, eating healthy can easily slip down the priority list. But the truth is what you eat affects how you feel, focus, and perform every single day.

The Struggles Are Real:

•  Skipping breakfast because you’re late.

•  Grabbing a packet of chips during work.

•  Relying on caffeine to survive the day.

•  Ordering food every night because you’re too tired to cook.

Sound familiar? We all have been there, but even small changes can make a big difference.

• Start with balanced Meal

• Breakfast: Overnight oats, banana + peanut butter toast, boiled eggs with fruit, Smoothies.

• Lunch/Dinner: Chapati+dal+sabzi, Grilled chicken/paneer with stir fry veggies, Sandwiches.

• Snacks: Roasted chana, Roasted Makhana, Sprouts salad,  fruits, Greek yogurt, trail mix.

• Think in Macros

  
  

Each meal should ideally include:

• Carbs for energy (rice, roti, oats, quinoa, millets)

• Protein to keep you full (dal, paneer, chicken, eggs, yogurt, sprouts)

• Good fats for brain health (nuts, seeds, ghee in small amounts)

• Fiber for digestion (veggies, whole grains, fruits)

• Cut Back on Caffeine

  
  

           Yes, coffee is a savior but too much can lead to crashes, anxiety, and poor sleep

•   Limit to 1–2 cups/day

•  Drink at least 2.5–3 liters of water (use reminders or bottles with markers) Add coconut water, lemon water, or infused water for variety

• Snack Smart During Work, Study Hours or  Binge watching

           Avoid mindless munching on chips or sweets. Here are the better alternatives:

• Dry fruits (almonds, walnuts)

• Fox nuts (makhana)

• Greek yogurt

• Boiled corn or sprouts

• Fruit slices with nut butter

• If You’re Eating Out, Choose Wisely

  
  

            You can eat out and still eat well:

• Go for grilled, baked, or steamed over fried

• Choose whole grains (brown rice, millet roti,bread)

• Avoid sugar-loaded drinks go for water, buttermilk, lemon soda

• Plan a Little, Win a Lot: Planning saves time and health:

• Batch-cook 1–2 meals on weekends

• Keep cut veggies or fruits in the fridge

• Store boiled eggs, soaked nuts, or overnight oats ready to go

• Sleep Well

  
  

• Nutrition isn’t just about food.

• Lack of sleep increases cravings for sugar and fried food

• Chronic stress affects digestion, mood, and even metabolism

• Try getting at least 7-8hours of sleep

To Conclude

Being busy is real but so is burnout. Food is your fuel, not just filler. Small, consistent choices can help you feel more energized, focused, and healthier in the long run.