Consistency is key

Try eating every 3-5 hours during your waking hours. Skipping meals or eating erratically often leads to mental and physical fatigue.

Try to include a variety of food groups

Mix it up with starches/grains, fruit, vegetables, dairy, protein & fats. Combining different types of foods & food groups at meals/snacks can help maintain energy. Experiment with new foods, combinations, and a variety of colors such as: raisins in your oatmeal, peanuts with your pretzels, or tomato on your sandwich.

Eat what sounds good

If a food sounds appealing, include it with a meal or snack. All foods can fit. Practice noticing how your body feels after eating. Which foods satisfy you and give you lasting energy?

Be flexible

Breakfast doesn’t have to include eggs, and pancakes can be eaten for dinner! Meals can consist of multiple “snacks” from different food groups.

Use caution with substances

Feeling sluggish & reaching for caffeine (coffee, energy drinks, etc.) again? If you’re hungry, add a snack which will provide more sustained energy with less of a crash. Alcohol, caffeine & marijuana can disrupt sleep patterns and mood. Sleep is essential to restore your systems and give your mind/body a break.

Perfection is not the goal

Unsure you’re choosing “the right thing?” Giving your body fuel, no matter what it is, is better than skipping a meal or snack when you know you’re physically hungry. Go easy on yourself – use convenience foods and cook if you are able.

Looking for ideas?

Explore additional resources

• See a nutritionist. If you’d like help putting these tips into practice, call UHS at 608-265-5600 to schedule a visit with a Registered Dietitian Nutritionist.
• Looking for financial assistance with food? Learn what’s available on campus.