Simple tips and recipes

Why are three meals a day essential?

Skipping meals is a common mistake among students, whether due to lack of time or because they are not hungry at the time. However, the body needs regular cues to function properly.

A balanced breakfast, lunch, and dinner help prevent fatigue and compulsive snacking.

☕In the morning, the priority is to rehydrate! Even if you’re not very hungry, have at least one drink: coffee, milk, plant-based milk, green tea, fruit juice—all without added sugar.

An ideal, complete breakfast includes a source of grains (whole wheat bread or oatmeal), a dairy product (milk, plain yogurt), fresh fruit, and a drink. This prevents mid-morning cravings and gives you a real boost to tackle your classes.

🍏A quick break: snack time!

If you’re not hungry when you get out of bed or your stomach is crying out for a snack, make sure you have something to eat in your cupboard to avoid snacking at the vending machine, fighting mid-morning energy slumps, or rushing to eat too much at lunchtime and in the evening (a small packet of dried fruit, biscuits, a pouch of fruit compote… with no added sugar!).

🍝At lunch and dinner, the ideal is to compose your plate around four elements: vegetables, a source of protein (fish, eggs, chicken, legumes such as lentils), a serving of starchy foods (rice, pasta, potatoes, quinoa, etc.) and a piece of fruit or yogurt to finish. This simple plan is easy to follow, even with few ingredients.

Eating well without breaking the bank

A balanced diet is not just for those with deep pockets. The trick is to plan ahead. Before you go shopping, make a list for the week based on what you plan to cook.

Alternate between fresh seasonal vegetables and canned or frozen vegetables, which retain their nutritional qualities. Legumes (lentils, chickpeas, red beans) are inexpensive, nutritious, and very interesting from a nutritional point of view.

Varying your starchy foods is also a good way to change your meals effortlessly: alternate between pasta, rice, semolina, bulgur wheat, potatoes, etc. You’ll find that your meals are tastier and more balanced.

And don’t forget water: fruit, vegetables, and dairy products already provide us with plenty of water, so a few glasses of water at mealtimes and between meals are enough to meet our daily requirements!

Beware of false friends, such as sodas, which should only be consumed on special occasions, for pleasure! With a high sugar content (around 35g per can), a soda provides more than half of the maximum recommended daily intake.

Quick and easy recipes for food-loving students

Because an example is worth a thousand words, here are a few easy ideas that require few ingredients:

• Quick vegetable omelet: beat two eggs, add diced tomatoes, zucchini, or spinach (fresh or frozen), a pinch of herbs, and cook in a pan. Quick, balanced, and filling.
• Complete lunch salad: in a bowl, mix cooked rice, a can of sardines, corn, cherry tomatoes, and a drizzle of olive oil. In less than 10 minutes, you have a fresh and nutritious meal.
• Pasta with homemade sauce: sauté an onion and a clove of garlic in a little olive oil, add a can of chopped tomatoes, salt, pepper, and herbs. Simmer and pour over whole-grain pasta. You can add vegetables or a little Parmesan cheese for variety.
• Gourmet evening bowl: quinoa, oven-roasted chickpeas with a drizzle of oil and spices, a few roasted vegetables (carrots, zucchini, broccoli), and a yogurt-lemon sauce. Simple, vegetarian, and very filling.

These recipes can be adapted to suit your fridge and your budget. They require few ingredients and allow you to vary the flavors without too much preparation.

Balance above all

Eating well doesn’t mean depriving yourself. Treating yourself from time to time is also essential for your morale. A burger with friends, a pizza night, or a gourmet dessert won’t ruin your balance, as long as it’s not every day. The key is regularity and variety.

Food isn’t just about calories, it’s also a way of taking care of yourself. By choosing simple but balanced meals, you help your body stay in shape, boost your concentration, and make it easier to succeed in your daily life.

🔎 FOCUS ON:

Smerra offers a fun workshop to help you recognize hidden sugars in food: EquivaSucre.

Take our quick quiz on hidden sugars—you might be surprised!

Nutri-Score: how can students use it?

When you go grocery shopping, you’ve probably come across this little colorful logo ranging from A (green) to E (red). This is the Nutri-Score, a tool designed to guide your food choices at a glance.

But how does it really work? And more importantly, is it enough to help you eat well?

Nutri-Score, a simple guide

The principle is simple: each product is evaluated according to its composition. The “negative points” (calories, saturated fat, sugar, salt) are compared to the “positive points” (protein, fiber, fruit and vegetable content). The final score ranges from A (best nutritional balance) to E (least good).

In practical terms, this means that if you are hesitating between two cereals or two ready meals, the Nutri-Score helps you choose the least unbalanced option. It’s a quick guide, especially when you don’t have time to read all the labels.

Limitations to be aware of

The Nutri-Score has its advantages, but also its limitations. It compares products within the same category, not entire meals or your diet over several days. A prepared meal rated “A” may still be highly processed, with additives or low-quality ingredients.

Conversely, some natural but fatty foods (such as nuts or olive oil) will have an average score, even though they are excellent for your health in reasonable quantities.

The ideal approach is therefore to use the Nutri-Score as one reference among others, not as an absolute truth.

How can you use it on a daily basis as a student?

Instead of striving for perfection, Nutri-Score can help you make better choices little by little:

• If you eat breakfast cereal, look for ones with an A or B rather than a D or E.
• When choosing between two prepared meals, go for the one with the best score, even if it’s not ideal.
• When you’re hesitating between several sugary drinks, a quick glance at the logo can help you choose the least unhealthy option.

Bonus tip: some apps, such as Yuka and Open Food Facts, scan your products and provide even more information about their ingredients.

Why is physical activity essential?

The World Health Organization recommends that adults engage in at least two and a half hours of moderate endurance activity per week (brisk walking, dancing, vigorous housework, etc.) or one hour and fifteen minutes of vigorous activity (running, swimming, fast cycling, team sports).

Regular exercise improves physical fitness, strengthens muscles, reduces the risk of chronic diseases, and helps relieve stress.

But physical activity isn’t just about sports: walking to class, taking the stairs, doing a little stretching between study sessions… All of these things count and help break the cycle of sedentary behavior.

Getting more exercise in your daily life as a student

It is therefore important to find simple ways to incorporate movement into your day, even if you are forced to spend a lot of time sitting in lecture halls, libraries, or in front of a computer.

For example, you can choose to get off public transportation one stop early to walk, or take the stairs instead of the elevator.

Everyday activities (housework, gardening, dancing, active games) also count as physical activity.

At university

Most universities offer activities through the SUAPS (University Physical Activity and Sports Service). For a few dozen euros a year, you can try out dancing, climbing, weight training, tennis, or team sports. It’s also a great way to meet other students.

In your city

Many cities offer free soccer fields, basketball courts, city stadiums, and outdoor weight training courses. Some associations also organize free sporting events, such as yoga classes, hikes, and group races. You can also suggest to your roommates or classmates that you study after a short walk.

At home or in your residence

You don’t need sophisticated equipment to let off steam in your living room or bedroom. All you need is a mat to do push-ups, squats, lunges, planks, or jumping jacks. Circuit training and yoga videos on YouTube are a gold mine for 20-minute workouts, even without leaving your home.

🎥 How can you exercise at home with little or no equipment?

A few ideas for quick workouts 🏋️‍♀️

• The express circuit: 30 seconds of squats, 30 seconds of push-ups, 30 seconds of mountain climbers, 30 seconds of planks. Rest for one minute and repeat three times.
• The active wake-up call: 10 minutes of gentle stretching and core exercises in the morning to wake up your body before going to class.
• The revision break: every two hours, get up to walk around, stretch, and do a few jumping jacks. Your brain will retain information better.

The key is not to do too much at once, but to be consistent and gradually increase the duration and intensity.

🎥 Morning stretching routine

The balance between diet and physical activity

Food gives you energy, physical activity burns it off and helps regulate your weight. But above all, exercise helps improve your mood, self-confidence, and social relationships.

Exercising isn’t necessarily about performing or seeking immediate results. Above all, it’s an investment in your health and well-being today and tomorrow.

It’s time for a challenge:

Day 1️⃣: Take the stairs instead of the elevator.

Day 2️⃣: Walk for 30 minutes in a park, paying attention to the sounds around you.

Day 3️⃣: Try a yoga video on YouTube.

Day 4️⃣: Do 50 squats in one day (in several sets if necessary).

Day 5️⃣: Suggest a walk to a friend after class.

Day 6️⃣: Discover a new free sports facility in the city.

Day 7️⃣: Rest actively with stretching.