A balanced diet and healthy nutrition is an important part of maintaining over all health and wellness. This page has helpful tips what you can do to eat right.
Good nutrition is more important than ever for graduate students. With your busy schedule and heavy workloads, a balanced diet is an essential part of staying healthy, reducing stress, and fueling the mind and body.
Top 10 Ways to Stay Healthy in Grad School
Having a healthy breakfast can keep you fueled through lengthy lectures and grueling exams. No time to make something yourself? Grab a muffin or granola bar at the Samson Student Center before running off to class!
Make sure your diet includes enough fiber.
Research shows that we should consume at least 20-30 grams of fiber daily. Good sources of fiber include fruits and vegetables, whole grain breads and cereals, and beans.
Keep your diet balanced.
Vary your sources of protein, fruits and vegetables, and grains. Haven’t had seafood in a while? Try a fish rich in omega-3 fatty acids, which increase the good cholesterol in your body. Try wild rice as your side dish instead of pasta, or quinoa instead of white rice. And don’t forget to drop by the Farmer’s Market on Tuesday afternoons for your fresh fruits and veggies, and other local products!
Don’t forget your calcium!
Consuming calcium now can help prevent osteoporosis later in life. Have a glass of milk for dinner, add some low-fat yogurt to your breakfast, or try a leafy green salad for lunch.
Be smart about weight management.
Strict dieting or starvation can be extremely harmful to your health. Maintain a healthy routine of diet and exercise. Check out the USDA’s Menu Planner to help you discover a personalized plan to stay healthy.
Keep food safe to eat.
Be sure to wash your hands and cooking surfaces thoroughly to prevent the spread of bacteria. Refrigerate your food properly, and cook it to a suitable temperature.
Drink lots of water!
Carry a water bottle to class and fill it up during the day using the free water cooler in the Samson Student Center.
Be healthy even when eating out.
Start your meal with a salad, and order the dressing on the side. If the regular size meal is too large, order small or appetizer-sized portions. Choose fruit for dessert—a delicious, but healthy alternative!
Make physical activity a regular part of your day.
Being active will help you to feel better about yourself and make healthier decisions. Choose activities that you can do regularly, such as walking or biking to class rather than taking your car. Or attend a free class with the Yoga Club!
Listen to your body!
If you get too hungry, you are more likely to overeat. Satisfy your hunger, but not overly so, being sure to give yourself just what you need.
At the Community Hospital of the Monterey Peninsula
Your guide on keeping a healthy, balanced diet
Calculate the amount of carbs, proteins, and
fats you should be consuming daily
Publication by the World Health Organization