Change is inevitable when it comes to big life transitions like moving to university or starting an exam period. Not just our priorities and plans get impacted, but so do our eating habits, and it is good to be prepared. As we move into a new school phase, what and how you eat can support your mental clarity, stamina, and overall well-being. Let’s discover some simple ways to stay balanced and nourished through the change.
What is on Your Plate Now?
Before diving into nutrition tips and meal planning, pause and ask yourself: What does eating look like for me right now? How is my relationship with food? Are there cultural or family traditions that shape the way I approach food? What are food habits and patterns I gravitate to?
Whether it be a new semester, exam season, or just adjusting to a different routine in general, food is usually one of the first things we adjust, sometimes without us realizing.
But, our eating habits can also be shaped by factors beyond our schedules. Maybe you always gravitate towards a particular snack because it reminds you of home. Or maybe you find yourself stress eating late at night when deadlines are coming up.
So take some time to reflect: What food do you find yourself reaching out for the most? What drives your food choices?
From Familiar to Flexible
Let’s be real, transitions can feel uncomfortable at first. Suddenly, meals you are used to might not be on the plate in front of you. Time may be against you and you cannot cook meals you are used to. It will feel different, because your environment has changed, your schedule is packed, or your budget is the tightest it has ever been.
Those are real barriers. But it is okay to feel overwhelmed by it. It will take time to adjust but it gives you a chance to grow. It is a season of learning and discovering what actually works for you.
Layering your Nutrition Foundation
As we start adjusting to this transition, you may try different foods and eating patterns, start to think about your relationship with food, and figure out what works best for you. This will look different for everyone.
Starting with long-term sustainable eating habits like: paying attention to your hunger and fullness cues, practicing mindful eating, and challenging the food police helps create a healthier relationship with food. It is all about listening to your body’s hunger and fullness cues, enjoying your meals, and allowing all foods to fit into your diet without labeling them as “good” or “bad”.
Through this, we can build long-term sustainable eating patterns that focus on variety and giving in on those cravings, no matter what it is. It is going to take time to adjust, but be patient with yourself. Not every meal has to be perfectly balanced, but the way you treat yourself around food matters just as much as what you eat!
The Power of Prepping
If you have ever found yourself running on caffeine halfway through the day, you are not alone. During transitions, it is normal to feel like food has become an afterthought. Planning ahead does not always mean meal prepping for the week but, it is thinking a few steps ahead to ensure you are not skipping meals entirely. This is where the idea of practical hunger comes in. Practical hunger is when you are not hungry but decide to eat because you know you will not be able to eat later.
Here are a couple of suggestions to plan ahead that may work for your busy schedule:
- Throwing in a granola bar or some fruit in your bag before you leave
- Keep easy food options around that you can grab quickly (ex. Peanut butter toast)
Simple Bites for Busy Days
Eating well during transitions does not always mean whisking up complicated recipes. In fact, it may be even better just to keep it simple. Keeping it simple starts with eating regularly, and having snacks at hand to help keep your energy up.
When you are building your meals, Canada's Food Guide suggests filling your plate with:
- ½ fruits and vegetables
- ¼ plate of protein
- ¼ plate whole grains.
And that also does not need to be fancy. Here are some quick and yummy ideas:
- Peanut butter on whole grain toast with bananas and a glass of milk
- Eggs, a piece of toast, and some cut-up fruit and vegetables on the side
- Pasta with tomato sauce, spinach, and cheese
While also considering barriers like time, cost, and access, that can impact your food choices, many ingredients can be subbed depending on what you have in your pantry, price, or your cultural preferences. So instead of striving for the “perfect diet”, strive for what is the most sustainable for you.
Find Fuel in Your Community
Feeling like you have established a healthy, long-term eating routine during a transition will take time. But, there are many resources available to you for when you need a little boost! Some include:
Residence Dietitian (for students living in residence)
HealthLink BC (dial 811 - free dietitian services)
Takeaway
Transitions are not easy, but know that it is okay to go through a process of trial and error. Assess where you are currently at, and focus on building simple, balanced choices that work for you and adjust as you grow! Begin with small steps, build gradually, and before long, you'll start to see progress.
