What is good nutrition?
Good nutrition is when your body is receiving all the nutrients, vitamins, and minerals it needs to function properly. It is challenging to maintain proper physical and mental health without good nutrition. Thus, it is important to have a balanced diet and eat from a variety of food groups.
Consulting the Canadian Food Guide is a useful place to start. It is recommended to eat lots of fruits and vegetables, while still eating reasonable portions of protein and wheat. It is also recommended to drink plenty of water instead of sugary drinks such as soda or juice.
Check out the Canadian Food Guide here.
While there is no food that can protect you from getting COVID-19, the Government of Canada still recommends maintaining a healthy, balanced diet, and looking out for high levels of sodium, sugars, and saturated fats when dining at restaurants. They also recommend buying items with a long shelf life.
Nutrition Resources for Students
Below are recipe websites that are perfect for students, providing quick and affordable recipes for healthy, delicious meals:
You may also consult the French section “Ressources en matière de la nutrition pour les étudiants” for more ideas for healthy recipes on francophone websites.
A website where you can search the amount of calories that are found in various food items and recipes:
Eating disorders:
Eating disorders are a group of mental illnesses that affect the way you feel about food and the way you feel about your body and yourself.
Who does it affect?
Anorexia nervosa affects between 0.5% and 4% of women in Canada and bulimia nervosa affects between 1% and 4% of women in Canada. However, binge-eating disorder affects about 2% of all people in Canada.
Could I have an eating disorder?
I’m always thinking about food, dieting and my weight
I often avoid food even when I am hungry
I feel guilty and ashamed after I eat
I often feel out of control when I eat
I feel better when I don’t eat
I will never be happy unless I reach my ideal weight
I rarely/never get my menstrual period
I often try to “get rid” of food by purging
I experience physical signs that my body isn’t getting enough nutrients, such as hair loss, dry skin, dizziness or lack of energy
Talk to your doctor if you experience these statements frequently.
How to better your relationship with food?
Ditch the diet mentality
- Short-term restrictive diets are hard to maintain in the long run and can negatively affect your mood. Insead focus on a sustainable, balanced way of wearing that nourishes your body.
- Eat regularly throughout the day
- Don’t feel guilty about eating what your love
- Don’t give yourself restrictions, restricting food groups can lead to binging them because it is not a sustainable lifestyle
Avoid technology during meals
- Stepping away from screens can reconnect your with your hunger levels and it prevents you from being distracted from the amount that you are consuming
What to snack on
Eat foods that are high in protein and high in fibre and that keep blood sugar levels constant. These types of foods keep your body satisfied for longer:
- Eggs
- Yogurt
- Beans
- Vegetables
- Nuts
- Oats
- Fruits
- Cheese
- Lean meats
Practice mindful eating
- Chewing food slowly and thoroughly may help you recognize signs of filleness and reduce overeating
- Take smaller bites
- Focus on your thoughts and senses
- Appreciate your food, what it tastes like, how it makes you feel etc.
How to make eating a priority even during stressful times?
- Eat small snacks during the day if you don’t have time for a big meal
- Meal prep, prepare meals ahead of time so all you have to do is heat them us
- Plan break times around meal times
- Learn quick recipes