The Nutrition Basics: What you need to know

 

  • Grocery Shopping Tips
    • Plan ahead before you go to make sure you buy the right kind/amount of food
    • Eat before you shop: shopping hungry will lead to impulse buying
    • Shop the perimeter/wall: this has the most fresh, unprocessed foods
  • Eat Breakfast Everyday
    • Studies show that those who eat breakfast do better in school or at work
    • Gives you energy. Even if it's just something small, start your day with a fresh fruit and yogurt, toast and peanut butter or high fiber cereal with milk!
    • Eating breakfast helps you eat better through the rest of the day
  • Balance Your Plate
    • Aim to divide your plate according to MyPlate Guidelines
    • ¼ each fruit, vegetable, protein and grains on your plate, then a side of dairy
    • Try incorporating a variety of foods from each group
    • Chose lean animal proteins (like fish and skinless chicken) and plant protein alternatives (tofu, beans, nuts and seeds)

Examples: Breakfast:

Egg omelet with spinach and cheese on whole wheat toast + a side of fresh berries

Whole wheat toast, peanut butter, banana sandwich + a glass of milk, snack on 2~3 Persian cucumber

Lunch/Dinner:

Scramble tofu with broccoli and carrots, served over brown rice; ½ apple

  • Prepare your breakfast, lunch and/or snacks the night before
    • This will save you money
    • This also helps cut back on sugar, salt and fat intake from eating out
    • Cook in bulk and freeze extra to save time and avoid waste
  • Drink water
    • No calories. Stay hydrated, save money!
    • Avoid alcohol, juice, energy drinks and sodas
  • Portion Control
    • Hand/fist guidelines
    • MyPlate concept
    • Mindful Eating

 

Nutrition & Food Resources on Campus

 

  • Meet with a dietitian/nutritionist for a FREE one hour consultation on Tuesday, Wednesday and Thursdays from 9:00am to 3:00pm
  • FLVR program
  • Santa Monica Farmers Market
  • Food Pantries/Galleys
  • Apply for Cal Fresh

 

Sources:

Dietary Guidelines for Americans 2015-2020

Food Sources of 5 Important Nutrients for Vegetarians

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