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U Lifeline

Working for Whitewater's Wellness

Nutrition and Eating Healthfully


At UHCS we know that to feel your best and do your best, you need to eat healthy foods. If you have questions about a healthy diet, food allergies, eating on campus, or how to gain, maintain, or lose weight you can meet with an expert to discuss any concerns or questions that you have.

From the Experts at UHCS:

It can be very difficult to eat well on campus and cook for yourself. Here are some of my favorite ways to make sure that I eat to stay healthy:

1. Never skip breakfast! One more time… never skip breakfast! Many students don’t make time for eating a big, healthy breakfast. This is so important because eating breakfast helps you both mentally (you’ll have a better ability to concentrate and retain what you learn) and physically (you’ll get a great jumpstart for your metabolism).

2. Practice portion control. Here are some guidelines for correct portion sizes:

  • 3 ounces of meat = a deck of cards
  • ½ cup of pasta or rice = a light bulb
  • 1 cup of veggies (cooked carrots, salad, etc.) or a piece of fruit = a baseball
  • Condiments (butter, salad dressing, mayonnaise, etc.) = a poker chip

3. Taste the rainbow. When you eat produce, you should try to eat a variety of colors:

Purple/Blue plums, grapes, blackberries, blueberries


celery, kiwis, green peppers, blackberries
Orange/yello peppers, tomatoes, citrus fruits, pineapple
Red apples, strawberries, pomegranates, beets
White cauliflower, mushrooms, rambutans

4. Plan out your meals and snacks. Have an idea of what you’re going to eat throughout the week and keep a stock of healthy snacks. Then, when you do get hungry, you’ll have some healthy options that are quick, convenient and ready for you to eat. You’ll be less likely to snack on something that isn’t as healthy for you.

5. Follow the federal government’s guidelines to have a ‘healthy plate.’ I try to make sure that half of my plate is full of vegetables and fruits. Then, a quarter of my plate has protein (beans, eggs or meat) and a quarter of my plate has carbohydrates (complex carbs like brown rice or whole grain bread). Try to make sure that your plate has these and a side of low-fat dairy. Isn’t this easier than tracking everything you eat and seeing how it measures up to the old food pyramid?

- Whitney Henley, MPH

More Information:

For more information about nutritious eating, check out these great websites:

This site is not meant to replace the advice of a health care or counseling professional. You should not rely on any information on these pages, or information generated for you by this site, to replace consultations with qualified professionals regarding your own specific situation. Some links take you to a source outside of UHCS. The owners of that site, not UHCS, are responsible for the content.

Last Updated: 09/16/14