Getting enough sleep, eating a nutritious and balanced diet, and moderate regular exercise can all contribute to improved performance, energy, mood and overall wellness.

Contents

Eat well A well-balanced diet has many proven health benefits
Move U Stay active and enjoy a healthy, happy campus life
Sleep well Get your 40 winks

Eat well

A well-balanced diet has many proven health benefits, including improved mood, energy, and an increased ability to concentrate and deal with stress.
 

What you can do

Healthy eating begins with your attitude, not just your appetite — so think about how you eat, as well as what you eat:

  • Plan ahead! Always keep fresh fruit and vegetables on hand for snacking. When you cook at home, you control the ingredients. Farmers markets and grocery stores are your friends!

  • When you cook, make enough for a few meals. Pack a healthy lunch whenever possible to avoid less nutritious (often more expensive) fast food.

  • Eat when you’re hungry, not because you’re feeling bored, anxious or sad.

  • Read nutrition labels and avoid foods high in saturated fats, sugar, salt, or strange chemical ingredients whose names you can’t pronounce.

  • Your body needs some fat; enjoy healthy ones, such as olive oil.

  • Portion control is important. Enjoy eating the foods you like, all in moderation.

  • Don’t eat in front of the TV. You’re less likely recognize when you’ve had enough, so more likely to overeat. Make the preparing and eating of food a time to relax and rejuvenate.

  • Your body needs protein, so if you’re not eating meat, make sure you’re getting enough protein from other sources, such as nuts, soy products and legumes. 

  • Remember that men need 8 to 10 servings of fruits and vegetables and women need 7 to 8 servings.

Check out Canada’s Food Guide for more nutrition information.

 

salad with lettuce, tomato, carrot and green onions

Move U

Stay active and enjoy a healthy, happy campus life! Making time in your busy schedule for some physical activity can add a fun break to your day, keep you healthy and improve your academic performance. Whether it’s hitting the gym, yoga at home, a jog in the park or a new dance class, staying active will improve the way you feel, think and learn.

For news, tips and event info, follow MoveU on Facebook or on Twitter

 

MoveU Moments

Are you looking to schedule a 5-10 minute movement break within an academic class, workshop or event on campus? Our MoveU team can provide support: contact moveucrew@utoronto.ca or 416-978-2419.

 

Other easy ways to get active on the St. George Campus:

Hart House
KPE Drop-in programs
Multi-Faith Centre Mindfulness Meditation, Tai Chi & Yoga

4 students dancing outside with Move U logo

Sleep well

Getting enough sleep is key to your health, safety, performance at school and work, and overall quality of life. Our busy lives can make it challenging to sleep well, so here are some tips to find a good balance.

 

What you can do

  • Try to go to bed and get up at the same time each day, including weekends.
  • If you’re unable to fall asleep, don’t stay in bed. Get up and do something relaxing, then try to sleep again when you start to feel drowsy, but work toward establishing a regular bedtime.
  • Do not take naps.
  • Avoid alcohol within 2 hours of bedtime.
  • Avoid caffeine and nicotine within 4 to 6 hours of bedtime; they’re both stimulants.
  • Get regular moderate exercise, but avoid strenuous exercise/activity (other than sex) within 3 hours of bedtime.
  • Ensure your sleep environment is conducive to sleep— quiet, dark and comfortably cool or warm.
  • Avoid eating a heavy meal close to bedtime, but don’t go to bed hungry — try a light carbohydrate snack, such as milk and soda crackers.
  • Develop a relaxing bedtime routine — reading, listening to music, meditation — something that tells your body you’re getting ready to sleep. 
sleeping cat