Perform your best at work and school. Eating a balanced diet improves energy levels, immune system response, stress management, mood, and concentration.
Recommended servings of fruit and vegetables vary depending on age, sex, and level of physical activity. A general rule of thumb for servings of fruit and vegetables is 5-9 servings per day. Find your specific recommendation at ChooseMyPlate.gov.
The Dietary Reference Intake for water is 13 cups (104oz) for men and 9 cups (72oz) for women. Keep in mind that this amount includes water from a variety of sources, including food.
1. Eat breakfast.
Eating within one hour of waking up boosts your metabolism and gives your body the energy it needs to start the day.
Try the vegetarian omelet at Pangea Cafe: eggs, tomato, onion, peppers, fresh basil, pepper jack cheese and multi-grain toast. Add a fruit to complete your plate.
2. Drink water.
Being adequately hydrated helps to maintain energy level and keeps you focused.
Find places to fill your re-usable water bottle on campus: Fresh From the Faucet
3. Eat 5-9 servings of fruits and veggies per day.
Aim for a variety of color in your fruits and vegetables so that your body gets the nutrients it needs.
4. Choose whole grains.
Aim for a mix of enriched (e.g. white bread, white rice) and whole grains (e.g. oatmeal, brown rice, 100% whole wheat bread).
5. Eat when you’re hungry, stop when you’re full.
Your body needs fuel to get through the day, so it is important to eat when you are hungry. On the flip side, payattention to when you are full and be aware when you’re eating for reasons other than hunger (e.g., stress, sadness).
Learn more by visiting the MyPlate website: choosemyplate.gov
Memorial Union Food Service: http://mu.oregonstate.edu/more/shops-restaurants
Food Hero: https://www.foodhero.org/
Weight Watchers: http://www.oregon.gov/DAS/PEBB/WW.shtml
OSU Food Pantry: http://oregonstate.edu/hsrc/emergency-food-pantry
“It’s Not About Nutrition” Blog: http://itsnotaboutnutrition.squarespace.com/
A Better Bag of Groceries: http://www.abetterbagofgroceries.com/
Academy of Nutrition and Dietetics: http://www.eatright.org/
International Food Information Council Foundation: http://www.foodinsight.org/
UHDS Nutrition Blog: http://blogs.oregonstate.edu/uhds/tag/tara-sanders/