Edited by Ann Marie Elpa
My first introduction to the four food groups was through Buddy the Elf: “candy, candycanes, candy corn, and syrup.” 8-year-old me thought that sounded like a pretty solid way to live. As I got older, I wasn’t sure which health advice to listen to—one day eggs were healthy, and the next they were out. Then butter came back in style, and healthy fats were the way to go. There are so many conflicting messages out there about which foods we should be eating and which we should try to stay away from, but luckily for Canadians, that’s where Canada’s Food Guide comes in. The old food guide provided information on serving sizes for different age groups, as well as information about nutrients, however, this information was often complex, and not easily adaptable to everyday life. They recently released an updated version of the guide that does away with the food groups, and focuses on more global advice. As university students, it’s especially important to make sure we’re eating a balanced diet. With busy schedules and heavy workloads to handle, the amount of stress we’re under makes it especially important that we’re taking care of our bodies, and feeding ourselves food that will keep our immune systems going strong. The new food guide has many different recommendations, but I’ll give you some helpful and concrete tips so you can start eating healthier in no time!
Eat a Variety of Healthy Foods Everyday
The first recommendation by Canada’s Food Guide suggests that we incorporate many different foods into our diets. I’m sure most of us have had the experience of coming home from a long stretch of classes, feeling like we haven’t eaten in days, ready to eat like there’s no tomorrow! When we’re feeling this hungry, it can be easy to load up on one dish, but eating way too many portions, which leads to an overconsumption of calories.
Tip: Veggie Prep
Something I’ve been trying to do recently is to add a side vegetable to every dinner I eat. Buying frozen veggies can cut down on costs, and they’re so simple to cook! Just boil water, and voila! You have yourself a healthy side dish that adds some variety, and will likely reduce the portion size of your main dish.
Eat Protein Foods
The old food guide had previously included a food group “Meat and Alternatives,” however, the new guide has done away with this, instead emphasizing protein based foods as opposed to placing the emphasis on meat itself. Many students are opting for vegetarian or vegan diets, either for ethical, environmental, and health reasons. Meat is also pretty expensive if you’re living downtown, so this is another reason why students might be eliminating some of their meat consumption. However, protein is still important.
Tip: Plan Ahead with Protein Snacks
During long classes or busy work days, try to snack on some healthy plant based protein snacks. Nuts or trail mixes are good options, but try to choose ones low in sodium and added sugar, as this can rack up the calories and has other negative health implications. Snack on hard boiled eggs or veggies and hummus for some easy options. Plan ahead and make your own snack packs: fill a small Tupperware with hummus, include your favorite veggies, like carrots, celery, or bell peppers, and throw it in your bag for a quick snack during your next study session!
Cook More Often
One of the guide’s recommendations is to cook more often. As students, one of our most valued resources is time, and as we know, it can often me hard to come by. So cooking at home might seem like something that only those with excess time can afford to do. However, there are many benefits to it, including reducing the amount of processed food you consume, as well as saving money on all those Ubereats orders.
Tip: Cook with Friends
It can often seem hard to find time to hang out with our friends when we’re so busy. Yet, when we do manage to find the time, we often end up eating out, spending more money than we’d like, and eating food we probably shouldn’t. Instead of viewing home cooking as a chore, turn it into a fun activity with your friends! Invite your friends over, and make a healthy meal! And double or triple the recipe to save leftovers, and send everyone home with a few extra dinners for the week. You might even discover your new favorite recipe!
Eating healthy often seems difficult, and it can be hard to know where to start. When we’re busy and stressed, it’s easy to neglect our health and opt for quick options or whatever’s cheapest. But there are ways to eat well while still having plenty of time to check off all the things on our crazy long to-due lists. Canada’s Food Guide might be a good place to start to see where you can add some healthier alternatives into your diet.