Healthy Eating on the Go
Between back-to-back classes, work commitments, and campus life, both staff and students may find it tough to eat well. When schedules are packed, healthy eating on the go IS possible. With a few simple tips and smart choices, you can stay fueled and focused, no matter how busy your day gets. Plus boost your energy, focus, and overall well-being.
Balanced Meals
Creating a balanced meal or snack leads to lasting energy and adds to your nutrient and vitamin intake. Looking at Canada’s Food Guide, a well-rounded plate includes one quarter of the plate dedicated to lean animal or plant-based protein, one quarter whole grains, and half a plate of vegetables and fruits.
For some ideas, check out these two resources Protein-Packed Balanced Snacks and Quick and Easy Food Ideas recommended by Registered Dietician Jill Anderson.
Planning and Preparation
Everyone faces different challenges to eating healthy. Figure out your trouble times and unhealthy food habits. Try to identify one or two small areas to improve first. Do you want to eat more meals at home? Do you want to substitute your quick coffee and donut for some nutritious snacks instead? Do you want to save some money and make your own meals?
Looking ahead to your week and keeping your kitchen stocked with some basic and diverse food items is key to grabbing healthy snacks and making yummy meals. Preparing some of your favourite meals ahead of time and freezing servings allows you to grab and go. Making batches of rice, beans or quinoa as a base ahead of time, then adding a variety of protein and veggies can make evening meals quicker to prepare.
Nutritious Short Cuts
Whenever you need to grab a pre-made or to-go item, look at the nutrition label first. Choosing a food item that has less salt, fat or sugar, with simple, less processed ingredients and high fiber will do your body well.
At restaurants, look for as much meal balance as possible. Think about asking for a vegetable side dish or salad, choose a leaner type of meat like chicken or fish or ask for sauce and dips on the side so you control the portions.
Remember to Drink Water
Staying hydrated is a vital part of maintaining good health, especially for students and staff who are constantly on the move. Whether in the classroom or during meetings, keeping a reusable water bottle handy encourages regular hydration and sets a positive example for healthy habits. Prioritizing hydration enhances physical health but also contributes to better cognitive function and mood—key components of a productive and vibrant college environment.
Be Kind to Yourself
Remember to give yourself a break and be kind. Eating well is possible with some planning. Challenge your food assumptions and beliefs, do a little research or consult a professional. Remember to check your College health benefits program, some costs may be covered! Tell your friends and family so that they can support you.
Watch the full Nutrition on the Move presentation by Jill Anderson, Registered Dietician for some more healthy options and information.
May you feel energized and vibrant from the nutritional choices you make!