A must-see for college students!
We'll teach you how to cook easy, nutritious meals at home!

Once you start university life, many people find themselves living alone and having a busy schedule, so they tend to eat at convenience stores or eat out.
However, in order to stay healthy while juggling your studies and part-time work, it is essential to get adequate nutrition from your daily meals.
What is important here is the "PFC balance."
In this column, we will introduce easy home-cooked meals that take PFC balance into consideration.

〇What is PFC balance?

PFC is an acronym for the three major nutrients: Protein , Fat, and Carbohydrate .
The ideal ratio is " P: 13-20%, F: 20-30%, C: 50-65% ".
If you aim for 2000 kcal per day, the ideal amount is 75 to 100 g of protein, about 55 g of fat, and 250 to 325 g of carbohydrates.
Being aware of this will support muscle and bone growth, and also improve concentration and endurance.

Dietary intake standards vary depending on gender, age, build, and activity level.
In particular, for people who are used to exercising through weight training or sports, it is recommended to consume a slightly higher amount of protein (about 1.5 to 2.0 g per kg of body weight) to help muscles recover and grow.
Adjust your PFC balance to suit your activity level and goals.

On the other hand, young adults in Japan tend to be deficient in iron, vitamins A and C.
A lifestyle centered on convenience store food and noodles tends to be heavy on carbohydrates, resulting in a lack of nutrients that build the body.

Vitamin A is found in carrots, spinach, and komatsuna .
Vitamin C is found in broccoli, peppers, and potatoes .
Iron is found in abundance in red meat, fish, and leafy vegetables .

〇Three easy home-cooked meals to balance your nutrition

Here we will introduce dishes that can be made using only a frying pan or pot and take around 15 minutes to prepare.

1. Stir-fried chicken breast and broccoli with garlic

Chicken breast is high in protein and low in fat, making it ideal for building muscle.
Broccoli is rich in vitamin C and dietary fiber, which helps to maintain a strong immune system.

Ingredients (1 serving)
100g chicken breast / 100g broccoli / 1/2 clove garlic / 1 teaspoon olive oil / a little salt, pepper and soy sauce

How to make it
1. Microwave broccoli for 1 minute.
2. Add the aroma with olive oil and garlic
3. Stir-fry the chicken, and once cooked, add the broccoli and season.

② Japanese-style pasta with canned mackerel and tomatoes

Canned mackerel is rich in EPA, DHA, iron, and calcium, and the lycopene in tomatoes has antioxidant properties.

Ingredients (1 serving)
1/2 can of boiled mackerel / 80g pasta / 1/2 tomato / 1 clove of garlic / 2 teaspoons of olive oil / 1 teaspoon of soy sauce

How to make it
1. Boil the pasta a little shorter
2. Fry the tomatoes in olive oil and garlic, then add the canned mackerel.
3. Season with soy sauce and mix with pasta.

3. Minced pork and cabbage rice bowl

Ground pork is rich in B vitamins, which support metabolism.
Cabbage is rich in dietary fiber and vitamin C, and eggs are rich in vitamin A.

Ingredients (1 serving)
75g minced pork / 75g cabbage / 1 egg / 150g rice / 2 teaspoons each of soy sauce, mirin, and sake / 1 teaspoon sesame oil

How to make it
1. Stir-fry the minced meat in sesame oil and add the cabbage.
2. Add the seasonings and stir fry until the water evaporates, then place on top of the rice.
3. Finally, place a raw egg on top of the rice.

Tips for continuing to cook at home

You might think that cooking at home is difficult, but all you need is a frying pan and a pot.
You can reduce the effort by making extra food and freezing it, or by using frozen or canned vegetables.
Simply being mindful of "protein" and "vegetables" when choosing ingredients will naturally bring balance to your diet.

University life is a time when you need to use both your physical strength and your brain.
A diet that takes into consideration PFC balance is the foundation that supports academic and life performance.
Don't overthink it, just start with one dish. Why not try making a meal for yourself today?

Author
Ikejiri-Ohashi Sera Clinic Physical Therapist Shuto Sato
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic