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• Make half your plate veggies and fruits
• Try to make ¼ ^th of your plate grains. Aim to make at least half of your grains whole grains, as they provide more nutrients like fiber.
• Don’t forget your calcium sources, like dairy, or soy beverages (soymilk).
• Lean protein should also make up at least ¼ th of your plate. Some sources of lean protein are tofu, chicken, turkey, lean beef, nuts, beans.
• Breakfast: "Break the Fast"
  • Breakfast fuels the brain, speeds up the metabolism, provides your body with energy
  • Skipping breakfast and irregular meals is associated with fatigue
  • Some people who skip breakfast may be likely to overeat later in the day
  • Eating something is always better than nothing.

10 Principles of Intuitive Eating:

1. Reject the diet mentality.
2. Honor your hunger–get in touch with your hunger cues and re-build your trust with yourself and food.
3. Make peace with food–if you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, binging.
4. Challenge the food police. The Food Police monitor the unreasonable rules that dieting has created like you are  “good” for eating minimal calories and “bad” for eating dessert.
5. Respect your fullness. Notice the signs that indicate that you are comfortably full.
6. Discover the satisfaction factor. Eat what you want and enjoy it.
7. Honor your feelings without using food. Find other ways to cope with your feelings of anxiety, loneliness, boredom and anger.
8. Respect your body. This means accepting its genetic blueprint.
9. Exercise to feel the difference. Don’t work out for 40 minutes at the gym because you have to. Move your body while doing things that you enjoy: hiking, cycling, running, yoga, dancing. Focus on how exercise improves your energy and mood.
10. Honor your Health–Gentle nutrition makes food choices that honor your health and taste buds while making you feel well. You don’t have to have a perfect diet but what you eat consistently over time matters. Make balanced choices.

12 Tips for Grocery Shopping:

1. Plan ahead. Planning your meals for the week can help you create a shopping list to make grocery shopping easier. Make sure to stick to it! Grocery lists will save you money and additional trips to the store when you forgot something.
2. Eat before you go. This will prevent impulse buys or cravings, saving you money.
3. Only buy vegetables that you plan to eat. How many of us have purchased a container of strawberries only to have them mold in the fridge? Waste is not only wasteful, but it’s costly, too. So don’t be tempted to throw in extra items from the produce section and only buy vegetables that you actually plan to eat within a week.
4. Shop the perimeter of the store. This is where fresh foods are located, and the more processed foods in jars and cartons will be in the middle aisles. The more time is spent in the perimeter, the more likely you are to make healthier choices.
5. Don’t avoid the frozen section. Frozen fruits and veggies can be very convenient, especially for college students. They will last longer in the freezer and you can heat them up very quickly, or toss into a morning smoothie.
6. Go generic. The generic brand is often made at the same manufacturing site as the national brand, but is discounted because they don’t spend any money on branding.
7. Look closely at the price tag. Consider the weight of the product when looking at the price, and make your decision based on all the factors.
8. Buying meat can be pricey. Try vegetarian meals several times a week. Or buy meat in bulk when convenient and put it in your freezer until you plan to use it.
9. Avoid frozen dinners or entrees. These are very high in calorie and not very satisfying.
10. Best By dates are recommendations only and have nothing to do with safety: they indicate that the taste or texture of an item may change but they’re still safe to eat.
11. Sell By dates indicate how long a store is willing to display an item on their shelves. It’s not a safety indicator, as the product is probably still good for a few days (or weeks) after you bring it home.
12. Use By is the only safety designation and it indicates that the product is not safe to use after the date listed.

Where to find groceries:

• On Campus:
  • Farm Store
• Off Campus:
  • Stater Bros: 
  • Vons: 
  • Cardenas Market: 

The first thing you should look at are the serving size and servings per container. The most updated label will have the serving size based on the amount that people usually eat–not what they should eat. For example: A serving size for soda used to be 8 oz but is now 12 oz because that is what the general public consumes.

Next down the line is the amount of calories. This font is bold and larger than everything else on the label. It is recommended that you choose low calorie snacks with higher protein and less fat content. Notice that “calories from fat” has been removed because studies show that the type of fat is more significant than the amount. Keep these measurements in mind

• Low calorie < 100 cal
  Moderate calorie 100-350 cal
  High calorie >400 cal
  Aim for products that have < 10% saturated fats
  
  

The next things listed will have a % daily value. The "% Daily Value" tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. The % Daily Values are a reference amount of nutrients that one should consume or not exceed during our typical diet throughout the day.

You can see total sugars and added sugars right here. The “added sugars” is new to the nutrition label! Recent scientific data shows that it is difficult to meet nutrient needs while staying within calorie limits if you are not to consume more than 10% of your calories from added sugars. So this is something you want to keep an eye out every time you look at a nutrition label.

Lastly, in the last section you will see a list of certain nutrients. Vitamin D, calcium, iron, and potassium are the ones required to be declared on the food label. This is because studies show that people struggle with having enough of these in their diet. Any other listed nutrients are optional for the companies.

Recipes Websites Resources

Here are some websites that may be helpful to find nutrient dense recipes. Some have filter options to help narrow down foods that you may enjoy or may fit your needs. 

Food Safety Resources

• Shopping And Transporting Groceries
• Storing Foods 
• Preparation
• Storing & Reheating Leftovers & Prepared Foods