Nutrition tips for students: Why our relationship with food matters
You are what you eat. Taking care to establish healthy eating habits goes a long way to supporting physical and mental health, and academic success.
Updated August 25, 2023.
Food is fuel. From our energy to our mood levels, what we eat matters and impacts all areas of life. Read on for healthy eating tips from School of Nutrition Professor Rena Mendelson to stay on your A game!
Everyone’s relationship to food varies and can change dramatically when schedules get busier, especially with the start of school. Planning ahead can help foster good eating habits that leave time for school work and save money.
“Be mindful to create a food plan with easy access to good foods when you are hungry and to avoid impulse buying,” says Mendelson. “This will support healthy eating on a limited budget.”
Lifestyle and diet choices impact our health and well-being. Developing healthy eating habits early on will have benefits that outlast your university career.
Tips to eat right
Mendelson offers more healthy eating tips for developing good habits as you begin the school year.
- Plan regular meals based on whole foods that are minimally processed and easily stored in your room (nuts, fruits, vegetables, whole grains, protein foods). Highly processed foods (chips, candy, packaged cookies and bars) are high in sugar, fat and salt. These are fine on occasion but when consumed in excess, can increase your risks of chronic diseases.
- Choose a variety of foods; there are no foods with superpowers that offer a shortcut to health. Whole foods provide different profiles of nutrients and health benefits. Eating a variety of foods gives you a better range of nutrients as well as eating pleasure to support a healthy appetite.
- Plan regular meals each day and take healthy snacks with you so that you have a nutritious source of energy when hunger strikes and good food is not available.
- Use water to quench your thirst and ensure good hydration. Water is free and easily accessible at the drinking fountains near campus washrooms. Get your own water bottle (free ones are often given out during promotional events) and use the filling stations at many of the campus water fountains. Drinking water instead of sweetened drinks saves money and reduces sugar intake.
- Maintaining a healthy food intake requires awareness of your energy needs and appetite; eat when you are hungry and stop when you are full. If you are out to eat, you are not obligated to finish your plate; split an order of food or take the leftovers home for another day.
- Food skills are essential for life. You can learn the basics of meal planning, shopping and food preparation by watching others in the kitchen or on videos. Try new recipes, ensure your pantry is well stocked, and optimize your meal intake for health throughout your life. Maintaining healthy habits is a long-term process, not a quick fix.
- Toronto is famous for its many interesting cuisines. Get out with new classmates and enjoy exploring the restaurants, markets and food trucks that offer unlimited eating experiences.
Eating out is a great option if you make healthy menu choices. Bigger portions also means you can take home leftovers for another meal. Photo by Dan Gold on Unsplash
Food that fuels
Follow TMU Eats Instagram (external link) to find daily menus, campus contests, meal deals, and more delicious content.
Canada’s Food Guide (external link) has lots of helpful recommendations and resources.
Any TMU Community Member (student, staff, or faculty) is eligible to attend Good Food Centre (external link) events, cooking workshops and utilize the Good Food Box service. Register to become a member today.
Nourishing success
Mendelson says a new year at university is an opportunity to commit to healthy habits that support academic success.
“Adequate sleep, exercise, social connections and healthy eating are essential life skills that promote learning and help you to achieve your goals,” she says. “Savour the year; it goes by faster than you can imagine.”
Related stories