Celebrate Love Your Body Week by Eating Right!

By:  Rebecca Heming, ’18, University Health Center Nutrition Peer Educator

celebrate-love-your-body-week

There’s lots of different messages about how we should look and what we should eat. One of the best ways we can love our bodies is by fueling it right! By fueling our bodies well, we give it all the nutrients we need to not only look great, but feel great too! It seems like every day there is a new diet out there to try, but diets are often restrictive and complicated to follow which leads to many of them failing quickly. Luckily, there is a simpler way!

So, how can you make sure you are eating right? Follow these tips!

  1. Plan to eat every 3-4 hours. This usually equates to 3 meals + 1-2 purposeful snacks. Eating consistently ensures that you are providing your body with a steady infusion of fuel and nutrients. A purposeful snack should be a protein or dairy group combined with a fruit or grain group – for example, an apple with peanut butter.
  2. Get a variety of all five food groups in. The five food groups are protein, grains, fruits, vegetables, and dairy. Aim to get all the different colors of the rainbow into your diet! Eat a variety of foods that fall into each of the five food groups. Aim for two different fruits and 3 different vegetables each day along with two servings of fish per week.
  3. Pay attention. Our bodies truly know best.  Notice how hungry and full you are throughout the day. To make it easier to make healthful food choices and manage portions, avoid letting yourself get too hungry. Slow down your pace of eating and check in with your hunger level during your meals so you stop before you get stuffed!
  4. Enjoy the foods you eat and include some of your favorite foods. Healthy eating doesn’t mean deprivation! It’s perfectly OK to allow yourself to enjoy treats on occasion. Make sure your weight management plan is filled with foods you will enjoy eating throughout your life.
  5. Make sure your food fits your budget & lifestyle. When planning your meals and snacks, make sure the foods you choose are accessible and fit into your budget. Take advantage of the University of Maryland CO-OP, Farmers Market, and Campus Food Pantry. You can take bus 143 to get to the nearby Giant (grocery store), have your groceries delivered through a service like Peapod, or use Amazon as well.
  6. Start with small changes – you’re much more likely to succeed in reaching your goals if you start with small, realistic changes. Make your goals SMART!

I encourage you to pick one tip above and try it out for a week! I’d love to hear which tip you are working on and make sure to share it below in the comments section!

To learn more about creating a healthy diet, reserve your session with a Nutrition Coach today by calling 301-314-5664 or emailing nutritioncoach@umd.edu.

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5 Responses to Celebrate Love Your Body Week by Eating Right!

  1. selenas06 says:

    This is so helpful! I am someone that eats about every 3 hours and it really helps in preventing me from getting to that “hangry” level we’re all too familiar with.

  2. Ashley Statter says:

    Love this! #3 could not be more true!! Everybody’s bodies are different and only we can know how much to eat. Getting to know your body and listening to your hunger/full signals is a much more effective way to manage your weight as opposed to tedious calorie counting. The amount of fuel we require varies from day to day and from person to person.

  3. Thea B says:

    Thanks for all of the links to the different great eating options on campus. Some people don’t know all of the great foods the UMD provides. I also love #4, its great to hear that we dont have to give up our favorite foods (pizza for me) just to make sure that I’m getting a variety of different foods too! I love my body by also drinking a lot of water to help my body move better! Thanks Rebecca!

  4. Avital says:

    Great tips Rebecca! Another great online grocery resource for college park students specifically is IndiBulk–they will deliver free to any dorm room door or apartment in college park and will even personally ask if there are items you want them to carry. Several of my clients have used them already and have been so amazed.

  5. Jane Jakubczak, UHC Dietitian-Nutritionist says:

    I love the idea of incorporating favorite foods into one’s overall diet! This is the way to make healthy eating sustainable. I live by the 80:20 Rule….80% of the time I choose foods for their nutritional value and 20% of the time I choose what I call “fun foods” , foods eaten for the pure enjoyment of them. Thanks Rebecca for the important reminders!

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