You are now in the main content area

Food and Nutrition

intro_he - 1

Maintaining a healthy diet is an important part of our overall well-being. The right foods give us energy to get through each day and provide us with essential nutrients for our bones, muscles, skin, eyes, hair, and more. This helps our immune system to be effective, as well as helping to protect against future disease. A healthy diet can help you stay alert, retain information, avoid low energy levels, and be more effective when it comes to taking notes, studying, and writing exams.

Canadian Food Guide
Canadian Food Guide

Eat a variety of healthy foods

Using the Canadian Food Guide (external link, opens in new window)  portions, at least half of your plate should be vegetables and fruit (fresh, canned, or frozen are all great!). A quarter of your plate should be whole grains (oats, barley, brown rice, whole grain pasta, or quinoa). Your remaining plate should be protein-rich foods like 

Limit Highly Processed Foods

According to the Canadian Food Guide, highly processed foods or prepared foods and drinks add excess sodium, sugars, or saturated fats to the diet. 

Sodium: A high sodium intake can result in higher blood pressure, leading to heart disease. Sodium can be used to preserve foods or for taste. Highly processed foods are the main source of sodium for Canadians. 

Sugars: Consuming high amounts of added sugars can lead to obesity and type two diabetes. 

Saturated Fat: Replace these with unsaturated fats. Some examples of oils with unsaturated fats include Olive, Canola, Peanut, Sesame, Soybean, Flaxseed, Safflower, and Sunflower.

Follow these steps:

1. LOOK at the amount of food 

  • Nutrition Facts are based on a specific amount of food (also known as the serving size). Compare this to the amount you actually eat

2. READ the % DV

  • The % DV helps you see if a specific amount of food has a little or a lot of a nutrient


  • Make a better choice for you. Here are some nutrients you may want
  • Less of fat, saturated and trans fats, sodium
  • More of fibre, vitamin A, calcium, iron
Reading Food Labels
Reading Food Labels

Our Services

Dietitian vs Nutritionist

Anybody can call themselves a nutritionist. Registered dietitians go through four years of undergraduate school and then an accredited practicum or master's program with integrated practicum. After all of that, they write a board-certified exam to become a registered dietitian. 

Book an Appointment

The Medical Centre has returned to offering in-person medical appointments (virtual and phone appointments are no longer available). If you wish to see a physician or if you are a new user, please contact reception at 416-979-5070 or by email at to schedule an appointment. Online appointment booking is also available for minor procedures such as prescription refills (non-mental health-related), referrals, vaccinations and STI testing

What a consultation can include**

Emily Fulton offers patient-centered evidence-based nutrition care for individuals facing a variety of physical and mental health challenges. This includes, but not limited to, counselling on diabetes, hypertension, dyslipidemia/cardiovascular disease, renal disease, food allergies and intolerances, GI disorders, thyroid and hormone concerns, nutrient deficiencies, and for students facing mental health concerns that may impact their ability to nourish themselves appropriately (eg., anxiety, depression, disordered eating and eating disorders)

What to expect when booking with a registered dietitian

Initial consultations are 60 minutes in length during which the Registered Dietitian (RD) will spend time getting to know you as a person and what may have lead to you booking an appointment. The RD will review your medical history, your day-to-day routine, your typical diet or foods you enjoy eating during the day and work with you to formulate a plan to help meet your nutrition and overall health goals

After establishing initial goals you can follow up with the RD to monitor progress towards your goals, reevaluate and redefine new strategies or address any new concerns that may have risen

Hey TMU!

The struggle to find a microwave on campus is over! Introducing the new TMU Microwave Map: look through to learn where the nearest microwave is to you!

What is the Good Food Centre?

Any TMU student facing any level of food insecurity (the inability to obtain food that meets your dietary needs) is able to use our services, but you must register with us as a member first.

Who can use the Good Food Centre?

TMU students 

A range of foods is offered such as frozen proteins, dairy and eggs, produce, canned items, and pantry items.

Benefits of becoming a member

We strive to help students make the burden of experiencing food insecurity less, by providing grocery essentials for any member who signs up

Location: SCC B-03A, 55 Gould St. Basement, beside CopyRITE

Tuesday 2:30 - 5:30

Wednesday 1:00 - 6:30

Thursday 2:00 - 5:00

Website: (external link, opens in new window) 


Instagram: @gfc.tmsu

Phone: 416-979-5000 x552363

Why Nutrition Matters

Nutrition and mental health are intertwined more than we think. Quality of food and dietary patterns can influence your learning ability, and therefore affect your grades at school. 

Food insecurity can be defined as the condition of not having access to sufficient food, or food of adequate quality, to meet one's basic needs. In 2021, the National Student Food Insecurity Report found that 56.8% of post-secondary students experienced food insecurity. Students who experience food insecurity are at a higher risk of experiencing anxiety, sadness, stress, worry, eating disorders, and depression. Food insecurity has also been linked with poor sleep quality, resulting in worsened mental health outcomes. Black, Indigenous, 2SLGBTQIA+, and racialized students are more likely to face food insecurity compared to other students. Additionally, many students will sacrifice the quality of food because they are concerned about the cost of living. 

Black Food Sovereignty Initiative

Harvest Collective and Learning Circle is a program aiming to engage black students, faculty, and staff and broaden the community by sharing food from farm to table. 

Black Faculty and Staff Community Network is made up of faculty and staff who self-identify as Black. With mentorship and networking, they provide a support system that will enhance the academic mission and cultural diversity of TMU.

Indigenous Students

Indigenous Foodways promotes Indigenous wisdom and traditional agricultural practices through exchanging knowledge and community engagement. 

Indigenous News Stay up-to-date with news and features on Indigenous research, initiatives, and community members at TMU. 

One Card

  • Balzacs
  • Oakham Cafe
  • SLC Starbucks
  • HUB Cafe


89 Gould St, Toronto, ON M5B 2R2

  • Offers students 10% off groceries every day

Bulk Barn 

  • Offers students 15% off on Wednesdays with a valid student ID
ourservices_he - 1

Allan Gardens Food Bank

353 Sherbourne St, Toronto, ON M5A 2S3 (external link) 

Toronto Metropolitan Urban Farm

350 Victoria Street, Toronto, ON M5B 2K3


  • Workshops 

Toronto Vegetarian Food Bank

270 Gerrard St E, Toronto, ON M5A 2G4 


  • Cooking classes
  • Veganic farm (external link) 

Lourdes Food Bank

275 Bleecker St, Toronto, ON M4X 1M1 

TMU Food Market

Farmers Market runs on Gould St. weekly on Tuesdays from 10 a.m. to 2 p.m., beginning May 16 until October 31, 2023.

  • May 16, 23, 30
  • June 6, 13, 20, 27
  • September 12, 19, 26
  • October 3, 10, 17, 24, 31


Food Literacy Resources

food lit. resources visuals - 1

Safety First: Before you begin, make sure there are no flammable materials near the stove, and ensure proper ventilation in the kitchen.

Turn It On: Locate the stove's controls. Typically, there will be knobs or buttons for each burner. Turn the knob to the desired heat level (low, medium, high) for the burner you want to use.

Match the Pot and Burner: Choose an appropriately sized pot or pan for the burner. A small pot on a large burner wastes energy.

Preheat when Necessary: Some recipes may require preheating the pan. Add a small amount of oil or butter to the pan and let it heat up before adding ingredients.

Monitor Cooking: Stay close by while cooking and use a timer if needed. Stir and flip food as necessary to ensure even cooking.

Turn It Off: When you're done cooking, turn off the burner and wait for the pan to cool before touching it. Keep flammable items away from the hot stove.

food lit. resources visuals - 2

Select the Right Knife: Use the appropriate knife for the task. A chef's knife is versatile and can handle many cutting jobs.

Grip the Knife: Hold the knife firmly but not too tightly. Place your thumb and index finger on the blade near the handle for control.

Safe Cutting Board: Use a stable and clean cutting board. Consider using a damp cloth or a rubber mat underneath to prevent slipping.

Basic Cuts: Start with basic cuts like slicing, dicing, and chopping. Keep your fingers tucked in and use your knuckles as a guide to avoid cutting yourself.

Practice Patience: Don't rush. Take your time to cut ingredients evenly and consistently.

Maintain Sharpness: A sharp knife is safer than a dull one. Use a knife sharpener or have your knives professionally sharpened regularly.

food lit. resources visuals - 3

Use Airtight Containers: Store leftovers and perishable items like fruits and vegetables in airtight containers to maintain freshness and prevent odours from spreading.

Label and Date: Label containers with the contents and the date they were stored. This helps you keep track of freshness.

Refrigerate Properly: Keep perishables in the refrigerator at or below 40°F (4°C). Store raw meats on the bottom shelf to prevent cross-contamination.

Freezing Tips: When freezing, remove excess air from containers or use freezer bags. Use airtight containers to prevent freezer burn.

Rotate Your Stock: When putting away groceries, move older items to the front and newer items to the back to use older items first.

Don't Overcrowd: Avoid overcrowding the refrigerator or freezer to allow for proper air circulation, which helps maintain food quality.

food lit. resources visuals - 4

Diversify Your Food Choices: Consume a wide variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and plant-based protein sources.

Protein: Incorporate plant-based protein sources such as tofu, tempeh, seitan, lentils, chickpeas, beans, quinoa, and nuts into your diet. Combining different protein sources can ensure you get a variety of amino acids.

Iron: Include iron-rich foods like beans, lentils, fortified cereals, tofu, spinach, and pumpkin seeds. Pair them with vitamin C-rich foods like citrus fruits or bell peppers to enhance iron absorption.

Calcium: Consume calcium-fortified plant milk (e.g., almond, soy, oat milk), tofu, leafy greens (e.g., kale, collard greens), and calcium-set tofu (firm tofu).

Vitamin B12: Since vitamin B12 is primarily found in animal products, consider taking a B12 supplement or eating B12-fortified foods like nutritional yeast, plant-based milk, or breakfast cereals.

Omega-3 Fatty Acids: Include sources of omega-3s like flaxseeds, chia seeds, hemp seeds, and walnuts in your diet. Consider a vegan algae-based omega-3 supplement.

Fiber: Embrace high-fiber foods like whole grains, legumes, fruits, vegetables, and nuts to promote digestive health and fullness.

Vitamin D: Get adequate sunlight exposure, or consider a vegan vitamin D supplement if you have limited sun exposure.

Iodine: Use iodized salt or consume iodine-rich foods like seaweed and iodine-fortified products in moderation.

Plan Balanced Meals: Create well-balanced meals by combining protein, carbohydrates, and healthy fats. Incorporate a variety of colors and textures to make meals appealing.


For Vegans

Vitamin B12: As mentioned earlier, it's crucial for vegans to either take a B12 supplement or regularly consume B12-fortified foods.

Calcium: Pay extra attention to calcium sources, as dairy is not an option. Ensure you're consuming enough calcium-rich plant foods or fortified products.

Vitamin D: Since vitamin D from sunlight may not be sufficient, consider a vegan vitamin D supplement.

Omega-3s: Vegans should pay particular attention to omega-3 intake by incorporating plant-based sources or taking supplements.

Zinc and Iron: Make sure your diet includes zinc-rich foods like legumes and nuts and iron-rich foods with high bioavailability like lentils and tofu.

Protein: Plan meals that provide enough protein through a combination of plant sources.


For Vegetarians (who consume dairy and eggs)

Dairy: Include dairy products like milk, yogurt, and cheese for calcium, protein, and vitamin B12.

Eggs: Eggs are a good source of protein, B vitamins, and minerals. Incorporate them into your diet for added nutrition.

Iron: While vegetarians have a broader range of iron sources, continue to include iron-rich plant foods like beans and leafy greens.