September signals the return to school and new opportunities! It also marks the end of vacations, the beginning of a new school year, and the chance to reestablish good eating habits.
Regular physical activity, for example with the Kinomap App, and a balanced, varied diet are crucial for maintaining good health and optimizing both your physiological and psychological well-being throughout the year. Here are a few nutritional tips for a successful start to the new school year!
Our eating habits during the summer can sometimes be rushed, making the start of the new school year an excellent time to shift towards a more balanced diet and adopt healthier habits. However, this doesn’t mean embarking on a drastic diet—quite the opposite! A balanced diet allows for meal variety and helps rediscover the joy of eating.
A few nutritional tips for a successful back-to-work period!
Some summer habits are worth keeping. For instance, increasing your intake of fresh fruits and vegetables can be beneficial. Rich in fiber, vitamins, and water, these foods support good digestion and hydration, especially during the warm September days.
On the other hand, other habits are best left to the vacations.
Here are a few changes to implement:
- Avoid alcohol: It can negatively affect the nervous system, exacerbating stress and anxiety. Additionally, alcohol is high in carbohydrates (7 kcal/g), which the body cannot utilize during physical exertion. It also accelerates dehydration and impairs the body’s ability to regulate sweating.
- Reestablish Regular Mealtimes: Consistent meal times ensure your body receives a steady supply of energy, helping it adapt to food digestion.
- Avoid Freshly Baked Croissants: A well-balanced breakfast with quality carbohydrates and proteins sets the tone for your day. Insufficient intake can lead to decreased attention and concentration due to hypoglycemia. This effect is magnified if the time between meals is too long, and skipping breakfast can adversely impact your training and recovery. Find out more about breakfast in this article.
- Plan Your Menus: Planning meals in advance simplifies shopping and prevents repetitive meals. Batch cooking, which involves preparing meals and basic ingredients for the upcoming week over the weekend, offers a balanced diet, variety, and saves time and stress. Popular batch-cooked dishes include quiches, cakes, and gratins, which can be paired with a fresh salad prepared on the day.
- Stay Hydrated: Drink water throughout the day, even when not exercising, aiming for about 1.5 liters per day. If plain water is challenging to consume, tea or herbal tea (hot or cold) can be a flavorful alternative. Find out all you need to know about hydration and sport in this article.
Remember, aim for 80% balanced diet and 20% pleasure!
In conclusion, to maintain good eating habits, it’s important not to fall into a restrictive diet, to avoid frustration and potential “cravings”! Too great a caloric deficit is not sustainable in the long term. Increasing your physical activity and opting for a healthier diet will contribute to your well-being.
Chloé Masson
Nutrition Project Manager
chloemasson.nutrition@gmail.com
See previous nutrition articles:
WHAT TO EAT BEFORE A COMPETITION?
WHAT TO EAT DURING TRAINING?
WHY HAVE BREAKFAST?
WHAT DOES IT MEAN TO EAT HEALTHY?
HOW SHOULD YOU EAT BEFORE TRAINING?
SPORT & HYDRATION: WHAT YOU NEED TO KNOW