Centre for Student Development and Counselling

Tip Sheet: Healthy Body, healthy mind

First year university can be a particularly stressful time. Here are some tips for eating healthy and feeling good about your body during your first year.

1. Try and stick to a regular eating schedule. Eat breakfast, lunch, dinner and some midday snacks to prevent hunger, which can lead to overeating. Check your class schedule to make sure that you have enough time to fit in these meals.
2. Be aware of your portion sizes. Residence cafeteria buffets can lead to overeating.
3. There are many healthy meal options available on and around campus � look for vegetable packed stir-fries, whole-grain sandwiches, pita sandwiches, salad bars, etc.
4. Try to make time for exercise. Aim for 30 minutes of moderate exercise every day. Sneak in a power walk between, or after, classes. Or check out what the Ryerson gym has to offer.
5. Fruit juice and pop are packed with empty calories. Rather choose from water, low-fat milk, real fruit juice, or soy beverages.
6. Late-night snacking can upset your ability to get a good night�s sleep.
7. If you like to snack while you study, try healthy choices such as: fresh fruit and veggies, almonds, low-fat granola bars, whole-grain crackers, yogurt, cheese strings, or herbal or flavoured tea.
8. If you like to snack on chips or cookies and other salty or sweet snacks try to keep track of how many you�ve eaten. They can be addictive and you can finish off the bag before you know it (oops!).
9. Stress reduction is better done without food. Talk about the stress with a friend, see a counsellor, go for a walk, or do anything else that doesn't involve food. Make a list of things you can do when stress strikes.
10. Plan to limit your alcohol: alcoholic drinks contain a lot of empty calories!!