A well-balanced diet is a vital component of a healthy lifestyle of nutritious foods.  This seems like common sense, but unfortunately, “The Standard American Diet…has become reliant on highly processed foods,” according to the Dietary Guidelines for Americans. While every age group makes poor food decision, teenagers are greatly affected by a diet lacking in nutrition. A typical school day for students begins at 7:30 in the morning and ends at 2:45 with most students participating in after school activities. With early class start time, after school activities, limited time to complete homework, and social lives, many students don’t give much thought about what they eat. Skipping breakfast in the morning, grabbing snacks from the vending machines between classes, and grabbing fast food after school often feel like the easiest and most convenient options; however, what we eat has a major impact on our bodies, how we feel and think, and even how we perform in school.

A healthy diet consists of fruits, vegetables, whole grains, protein, and healthy fats. Including a well balanced meal in your diet can seem like a hassle, especially when students are juggling classes, extracurricular activities, and jobs. Many people feel like they don’t have enough time to prepare healthy meals, so they turn to processed options instead. These foods save time, but they don’t provide the essential nutrients or energy needed to stay healthy throughout the day.

One of the most commonly missed meals of the day for students is breakfast. Rushed mornings often lead to students leaving the house on an empty stomach; however, breakfast is highly recommended in order to improve alertness, concentration, and memory. Quick and simple breakfast options can consist of yogurt with fruit, oatmeal, or even a smoothie before heading out. Small, intentional changes to eating habits can make a big difference. When fueled with nutritious foods, students are better able to handle the academic and social demands of school.

Lunch is another essential meal of the day. It’s what all students look forward to, and it provides them with enough energy to endure the remainder of the day. Unfortunately, limited lunch periods, long lunch lines and busy schedules influence students to choose quick, processed foods that are high in sugar and unhealthy fats.  “I’d rather just grab something from the vending machine than stand in the lunch line for forever,” Olympic Heights student Emily Potrony says. “By the time you get your food lunch is over, so it’s easier to just grab chips.” As a result, these foods often cause energy crashes later in the day. Choosing balanced lunch options can help maintain energy levels. One option is to pack lunch the night before, which can save time and allow for a balanced option.

Similarly, snacking also plays a huge role in students’ eating habits. Oftentimes students look to the vending machines between classes and choose empty-calorie chips or cookies; however, there are healthier options such as granola bars, fruit, nuts, vegetables, and yogurt that students can prepare in advance (and save a little money as vending machine purchases are $2 per snack on average). Making smarter choices does not require many changes – just simply being more mindful of what you eat. With this in mind, hydration is often overlooked. Many students go throughout the day without drinking enough water. This can lead to dehydration, headaches, fatigue, and a hard time concentrating. Bringing a water bottle is a simple solution and a good habit to practice.

Ultimately, developing healthy eating habits can provide long term benefits. The World Health Organization says that diets play “a critical role in shaping the health and well-being of both individuals and populations” and that unhealthy diets put people at “major risk…for disease and disability.” Routines that are established now are frequently carried into adulthood, influencing health and lifestyle choices. By choosing to make small, manageable changes – such as eating breakfast, eating balanced meals, opting for healthier snacks, and staying hydrated – students can not only improve their overall health but their academic performance as well.