Campus Based Resources
Campus Health Resources: Your Path to Wellness
Whether you're looking to improve your dietary habits, manage a health condition, or learn more about nutrition, student health services can support you and help you achieve your goals. Take the first step towards achieving your wellness goals with campus support and resources.
Student Health Services
Dietician Services
Access both free and fee-based nutrition services including group nutrition, and one-on-one counselling.
Counselling Services
Take care of your mental health by connecting with a navigator and accessing group support, self-help resources, and more.
Recommendations
The following nutrition recommendations are designed to be flexible and inclusive, allowing them to be adapted to fit any cultural diet pattern. These recommendations can be personalized to align with traditional foods, preparation methods, and cultural preferences. The goal is to support health and well-being in a way that honours and integrates diverse culinary traditions.
Protein
Proteins play a crucial part in the creation of neurotransmitters.
Recommendations:
1. Include a serving of protein at every meal
2. Eat legumes 3-4 times per week
3. Eat fish or seafood 2 times per week
More often:
1. Fish and Seafood
2. Legumes
3. Soy Products
Less Often:
1. Processed meat (hot dogs, salami, etc.)
2. High-fat meat (ex. sausage, bacon, ribs)
3. Fried meat (ex. fried chicken)
Carbohydrates
Different types of carbohydrates (simple vs. complex) can impact blood sugar significantly.
Recommendations:
1. Choose complex carbohydrates instead of simple carbohydrates at each meal
2. Drink water as your main drink
More often:
1. Whole grain products
2. Starchy vegetables
Less Often:
1. White bread, white rice, white pasta
2. Baked goods (cookies, cake, muffins, donuts, pastries), candy, chips
3. Breakfast cereals
4. Added sugar
5. Sweetened drinks (pop, iced tea, sports drinks)
Fats
The types of fats you choose have significant impacts on inflammation.
Recommendations:
1. Use olive oil as the main added fat
2. Eat ¼ cup of nuts or seeds every day
More often:
1. Olive Oil
2. Avocados
3. Nuts and Seeds
Less Often:
1. Deep-fried foods (French fries, chicken nuggets, spring rolls, fried chicken, potato chips)
2. High-fat meats like sausages, bacon, ribs, salami
Fruits and Vegetables
Fruits and vegetables provide important vitamins and minerals.
Recommendations:
1. Include vegetables with every meal. Aim to cover half of your plate.
2. Eat 2 servings of fruit per day
More often:
1. Salads
2. Cut up Vegetables
3. Any you enjoy!
Less Often:
1. Fruit juice (the fiber is removed)
Goal Setting Template
The first place to get started!
Setting clear, achievable goals is essential for students looking to improve their dietary habits. By utilizing a goal-setting template tailored to your individual needs and preferences, you can establish a roadmap towards healthier eating, track your progress effectively, and stay motivated along the way. This structured approach not only helps students see tangible results but also encourages you to be more intentional about your food choices, leading to long-term positive changes in their overall well-being.
Access the Goal Setting Template Here and follow along!
Consider making your first goal a small actionable item! Think for example: Do I want to start cooking more consistently? If so, how often? How will I support this goal?
Examples:
I want to cook 3 meals a week that adhere to the Mediterranean diet over the next month.
I want to include a daily serving of nuts in my diet as a snack between breakfast and lunch every day for 2 weeks.
Try to choose something that challenges you but that you think you can succeed at. Realistic goals are the best goals!
How likely do you think it is that you can achieve this goal?
Consider the barriers in your daily life that can interfere with these goals, and how you might overcome them.
ex. No time to cook before the gym….bulk prepare meals ahead of time
Consider your motivations for making these changes! What will make you excited to achieve your goals.
Remember: Make your goals SMART!
Specific. Goals should be specific to provide clear direction and focus for effective planning and execution.
Measurable. Setting measurable goals is important to track progress effectively and determine successful outcomes.
Action-oriented. Action-oriented goals provide a clear roadmap for progress and ensure tangible steps are taken towards achievement.
Relevant. Goals should be relevant to ensure they align with our current priorities and motivations.
Time-bound. Setting time-bound goals creates a sense of urgency and helps track progress effectively.
Examples:
Weak goal: Eat more fruits and veggies
Strong goal: Have a side salad with at least one meal three times a week for a month.
Weak goal: Eat healthier food more often
Strong goal: Create a grocery list with Mediterranean diet ingredients every 1-2 weeks for three months