Food Foundations

With finals approaching, it is important to ensure you can stay focused during the last stretch of the semester.

What does nutrition have to do with finals?

Ensuring you are meeting your daily nutrition needs can improve focus and attention spans during study time.

Quick nutrition tips during finals:

• Have a well-balanced meal before an exam to ensure you are satiated and can focus.
• When we are hungry it is difficult to think of anything other than food
• For more information regarding a well-balanced meal please visit the “Build a Meal” post
• Bring some snacks for your study sessions so you can refuel your mind during those long sessions.
• Well-balanced snacks include protein and carbohydrates– when a snack includes more than 1 food group, it will provide energy that will last longer than 30 minutes.

Examples include:

• Cheese and crackers
• Vegetables and hummus
• Nuts and cheese
• Popcorn and nuts or beef jerky
• Fruit and Greek yogurt
• Fruit with any nut butter
• Cookie and milk
• Muffin and yogurt

Finally, do not forget the various roles of food – remember that going out for a meal with friends or getting your favourite snack or dessert, and taking some time to engage in the role of food for emotions, can support stress reduction during stressful times.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

There are multiple roles that food can play in one’s life. It is important to remember that a healthy relationship with food includes all these roles and all of them are supportive of one’s health.

When we focus too much on one role over the other, we can set ourselves up for a variety of unintentional struggles.

Food supports physical hunger or energy…

• The most common role that people engage with and are aware of.
• This is the everyday stomach growling role that keeps us alive and functioning.

Food supports cultural or religious expression…

• Every culture is different, and some have guidelines on how our relationship with food can bring those who observe closer to the divine.
• Examples include but are not limited to Judaism (Kosher), Islam (Halal), Hinduism, Buddhism, Catholicism, Eastern Orthodox, Seventh Day Adventists, and Mormonism.
• Food intake can vary from vegetarianism to omittance of certain foods based on ideals of purity, and even includes periods of fasting

Food supports social connection…

• Have you ever been on a budget and felt this disconnected you from being able to go out with friends? This can be because even though sitting down for a meal can initially be for physical hunger, we can choose to sit with friends and family, which leads to social connection, talking, and laughing during the meal.
• The great news is that we do not always have to go out to restaurants to tap into this role – we can host a potluck dinner party or plan a snack with friends and bring food from home to support a budget.

Food supports emotional needs…

• This role is most often demonized and avoided.
• As is with everything – moderation is important – AND food for emotional support at times can be the best support

Examples include:

• • Being sad and going out for ice cream with a friend (ice cream and friend for emotional and social support during a rough time!)
  • You lost a loved one and during the grief process, eating that person’s favourite meal reminds you of their presence
  • Being homesick and having your favourite childhood snack to bring you back home (emotionally)
  • My favorite comfort food– Pop-tarts! Especially on those mornings when waking up feels impossible

These are just a few examples where the food you choose to eat can help with emotions and not just physical hunger – And if we are being honest an apple during the tough times may not cut it!

Food supports family traditions…

• Think birthday cakes, pies, sweets, and meals
• What does a holiday meal entail for your family – this looks different in one way or another from a friends’ family holiday meal.

Food because it looks good – and for taste!

• Have you ever walked past a food display and thought “that looks delicious” and even though you just ate, you now want to eat again because something is aesthetically pleasing and for taste.
• This is also a role of food and can be supportive of your health – this role supports body trust and allowing food freedom to avoid the harmful effects of food restriction.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

Fruit is essential in providing vitamins and minerals needed for the body to function every day. Every colour provides a different vitamin or mineral. Additionally, fruit provides sugar for energy and fibre to slow absorption, making fruit a great snack for sustainable energy.

Red: Contents of the following vitamins/minerals vary per example

Vitamin A, Calcium, Vitamin D, Vitamin C, Folate, Flavonoids

These vitamins/minerals support vision, memory function, heart, and prostate health, as well as reducing cholesterol, cancer, and stroke risk.

Ex. Strawberries, Cherries, Raspberries, Watermelon, Rhubarb, Pomegranate

Orange/Yellow: Contents of the following vitamins/minerals vary per example

Alpha-carotene, Beta-carotene. Vitamin A, Vitamin C, Folate

These vitamins/minerals support vision and the immune system. Additionally, they reduce the risk of cancer and heart disease.

Ex. Orange, Lemon, Mango, Peaches, Gooseberries, Cantaloupe, Pineapple

Green: Contents of the following vitamins/minerals vary per example

Vitamin K, Folic acid, Potassium, Vitamin C, Iron, Carotenoids

These vitamins/minerals boost the immune system, lowers cholesterol, maintains bones and teeth and support vision.

Ex. Kiwi, Honey dew, Grapes, Limes, Pears

Blue/Purple: Contents of the following vitamins/minerals vary per example

Calcium, Vitamin D, Vitamin C, Folate, Flavonoids, Antioxidants

These vitamins/minerals support vision, memory function, heart, and prostate health, as well as reducing cancer and stroke risk.

Ex. Blueberries, Grapes, Blackberries, Plums, Figs, Black currants

White: Contents of the following vitamins/minerals vary per example

Potassium, Selenium, Vitamin C

These vitamins/minerals help to lower cholesterol and blood pressure

Ex. Dragon fruit, Pears, Coconut, Banana

Aim to make every day a RAINBOW Day to ensure you meet your daily vitamin and mineral needs!

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

Fat is an essential part of a well-balanced diet and supports everyday function. Fat is used by the body for hormone production, cell growth, protection of the organs, and maintenance of body temperature.

Additionally, fat is needed to absorb fat-soluble vitamins (Vitamins A, D, E, K) and increases satiety, which supports sustainable energy throughout the day

Types of Fat:

Saturated: This fat is found primarily in animal-based products. This fat has the potential to influence cholesterol levels by causing the body to produce more LDL (unwanted) cholesterol, which can form plaque in the arteries. This can increase one’s risk for heart disease and stroke.

Ex. Butter, Lard, Cheese, Ghee, Bacon, Cured meats, Dairy products, Coconut oil

Unsaturated: This fat is found primarily in plant-based products. This fat increases the level of HDL (helpful) cholesterol in the blood. HDL pairs with LDL in the blood and transports it to the liver where it is broken down and discarded from the body. Unsaturated fats increase the HDL in the body and reduce LDL (unwanted) cholesterol.

Ex. Olive oil, Avocado, Canola oil, Seeds, Nuts, Vegetable oil

Trans Fat: This is an artificially created fat – it is typically when vegetable oil is processed to stay solid at room temperature, which extends its shelf life. They also can increase one’s risk of heart attack, stroke, and type II diabetes.

Luckily, trans fat has been banned for use in Canada – if travelling or living abroad, make sure to check the nutrition fact label for trans-fat content and when possible, avoid food containing this type of fat.

Studies show that when one reduces their saturated fat and increases their unsaturated fat intake (both things need to occur for the benefit)– the HDL (helpful) cholesterol levels increase, which helps to reduce LDL (unwanted) cholesterol levels.

Some examples of swaps include sautéing vegetables and meat in olive oil or pan-frying items with canola oil versus butter.

Moderation is key with fat – Make sure to enjoy the foods you prefer while making fat swaps to keep your saturated fat intake below 10% of the total calories consumed per day.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**