Wellness Tips: Healthy Start for the School Year

September 08, 2017

Wellness Tips: Healthy Start for the School Year


Use MyPlate as a guide for portion control. Fill half your plate with fruits and vegetables, ¼ of your plate with lean protein like chicken, eggs, fish, or beans, and ¼ of your plate with a whole grain like brown rice, whole wheat pasta, sweet potatoes, or quinoa.


Incorporate snacks between meals to stabilize blood sugar and energy levels. Balanced snacks contain 200-300 calories with 5-10 grams of protein. For example, string cheese and apple, hummus and carrots, or yogurt and banana.


Fiber has a variety of benefits including promoting satiety, reducing cholesterol, increasing bowel health, and helping to control blood sugar levels. Aim for 25-35 grams daily. Excellent sources include fruits, vegetables, whole grains, beans/legumes, and nuts/seeds.

Break the Fast

Breakfast literally breaks the fast while sleeping. Get your day off to the right start by fueling with lean protein and complex carbohydrates. Examples include Greek yogurt and fruit or eggs and toast.

Savor the Flavor

If you often can’t recall what you ate, you’re most likely eating too quickly or while distracted. Spend 10 minutes savoring your meal. Eating too quickly is an easy way to overconsume as it takes about 20 minutes for your stomach to signal your brain. Put your fork down between bites and CHEW. 20 times per bite!

Food is Fuel

We know you’re busy filling your mind with knowledge this year. Research1 indicates fueling your body well translates into better concentration, energy, and academic performance. We’re all created with uniquely beautiful bodies. Fuel yours to feel great and be an academic asset.