Easy Healthy Alternatives for the Student Lifestyle Limited sleep, lots of caffeine, leftover take-out—lack of time and a fondness for convenience can make the typical undergraduate lifestyle an unhealthy one. However, making healthy choice does not have to be difficult especially when the Grapevine has done its research to bring you easy and inexpensive health swaps that will make all the difference in your wellbeing.

Soft Drinks

Weʼve always known that too much sugar is unhealthy, but new studies are showing that high fructose corn syrup, the sweetener used in soft drinks as a cheaper alternative to sugar, may pose severe health risks. Researchers at the 2007 the American Chemical Society conference found links between high-fructose corn syrup and the development of diabetes, while studies conducted by Duke University Medical Center and UCLA found evidence that associated the sweetener with liver disease and pancreatic cancer.

Make the Switch

       

 

With one can of Coke containing the equivalent of 10.5 teaspoons of high-fructose corn syrup, it might be time to switch to an alternative such as Zevia. This soft-drink company sweetens all its products with stevia, a plant derived low calorie sweetener that has been

deemed safe by the Food and Drug Administration. Not only is Zevia free of high-fructose corn syrup, but the zero calorie beverages also comes in a range of flavours including cola, root beer, ginger ale, as well as black cherry and orange that contain 100 percent of your daily intake of vitamin C.

Pasta

As an undergraduate, youʼve probably survived for long stretches on a primarily pasta based diet, perhaps alternating between the two main food groups of Kraft Dinner and Spaghetti. Although the convenience of this diet may make it seem like a fair trade off during midterms and exams, refined carbohydrates such as those found in highly processed grains such as pasta can cause spikes in blood insulin levels, impaired mental focus and weight gain.

Make the Switch

 

 

Replace your pasta with spaghetti squash, and reap the benefits of a lighter and healthier source of

carbohydrates chocked full of A and B vitamins. To prepare your squash, cut it in half, place it in a baking pan and bake at 375 F for 30-40 minutes, or pop it in the microwave for 6-8 minutes until soft. Once it is cooked, removed the seeds and pulp, run a fork through the squash to separate the strands and top with your favorite sauce and lots of Parmesan.

Smoothies

While many chains market smoothies as a healthy snack, most smoothie products are packed with calories and refined sugars. For example, Tim Hortonʼs Real Fruit Smoothies are made with fruit juice concentrates instead real fruit, so they lack fiber and contain added sugars including high-fructose corn syrup. Even healthier options that are made with real fruit like Booster Juice smoothies can contain large amounts of fruit juices, which increase sugar content, and result in 300 to 400 calorie count per 710 ml serving.

Make the Switch

     

 

Benefit bodily and financially by making your own smoothies using a healthy base like almond milk. Enriched with calcium, iron and vitamins, almond milk does not contain the high sugar levels found in fruit juices, and it also lasts longer than unrefrigerated milk, making it the ideal base if you are taking your

smoothie on-the-go. Toss a cup of almond milk into a blender with strawberries and protein powder for the ultimate post-workout smoothie, or combine it with a couple teaspoons of peanut butter, banana and cinnamon for a warming winter twist on your traditional breakfast smoothie.

Sandwich Meats

You may think that your homemade turkey sandwich is a healthy option, however, most cured meats contain the chemical compounds sodium nitrate and sodium nitrite. Commonly used as a preservative, these compounds have been linked to cancer causing Dietitians of Canada to recommend avoiding a diet high in foods that contain added nitrites.

Make the Switch

         

Bake a couple chicken breasts with your favourite seasoning or marinade, slice them up and store them in a Tupperware container to use in sandwiches throughout the week. If forethought is not your strong point, pack a pita with your favourite veggies and slather on four tablespoons of hummus for an easy lunch that is nitrite free and contains the same amount of protein as a turkey sandwich.

–By Katya Heckendorn