Eat well

Eat well! A nutritious diet provides many benefits, including increased energy, maintenance of a healthy body weight, confidence, and prevention of chronic disease.

Eat nutritiously with a focus on natural, unprocessed foods and a balanced intake of nutrients; following the recommended guidelines for health benefits. 

Eating well can:

  • improve brain function, focus and concentration
  • increase energy
  • prevent some chronic diseases
  • help maintain a healthy body weight

Nutrition Apps

  • There are many cooking apps to choose from. Find some popular ones.
  • Making healthier food choices - Read nutrition facts labels and follow healthy eating tips from “Eating Well with Canada’s Food Guide". Download Food Guide App

Access to a nutritionist

As an employee, you have access to a nutritionist for free through our Employee and Family Assistance Program. Their certified wellness coaches will take your through a five-step plan to help you achieve your nutrition and exercise goals. You will receive personalized coaching that will help you set goals with unlimited inbound calls to health coaches.

Eating on campus

Campus options

If you buy lunch, remember that portions are larger than what we would normally eat at home and they tend to be higher in calories, fat, and sodium while low in fibre and some vitamins and minerals. You can find healthy choices at most places on campus.

Vegetarian Choices on Campus

Food vendors on campus take vegetarian diets into consideration when planning their menus. Remember that it is optimal to have a diet full of variety. Consider some of the nutrients that are of concern for vegetarian diets mentioned earlier when choosing foods.

Healthy habits

Use your benefits

Your benefits are designed to support your health. Make sure you are using them!

Did you know...

Your benefits may cover:

  • Vitamins & supplements
  • Nutrition programs and counselling
  • Weight management programs (excluding food)
  • Fitness equipment
  • Personal trainers
  • Smoking cessation programs
  • and more

Break the fast!

Starting your day with a healthy meal improves concentration and focus, enabling you to strive for success. Eat within an hour of waking to jumpstart your metabolism and get the fuel you need for your morning.

Quick breakfast ideas:

  • Cold cereal with milk
  • Fresh or dried fruit
  • Yogurt
  • Instant oatmeal
  • Granola
  • Sandwich with deli meat, cheese, or peanut butter
  • High-fibre cereal bars

Dial in: listen to your hunger, fullness, and thirst.

These are basic biological needs that require attention before you can focus. Carry snacks in your backpack and eat every 3-5 hours to keep your brain at its peak throughout the day.

Easy snack ideas:

  • Fresh or dried fruit
  • Cut-up veggies
  • Whole grain crackers

Limit caffeine

Coffee and energy drinks cause a short-term burst of energy followed by a long-term slump. Limit caffeine to a maximum of 400 mg/day, equivalent to about 3 cups of coffee. Substitute water instead! 

Caffeine in common products (approx.)

  • Coffee (12 oz.) – 130 mg 
  • Iced cappuccino (380 ml) – 90 mg 
  • Black tea (12 oz.) – 100 mg 
  • Cola (12 oz.) – 55 mg 
  • Coffee ice cream (1 cup) – 60 mg 
  • Caffeine pill (1 tablet) – 200 mg 
  • ibuprofen (1 tablet) – 65 mg

Additional self-care habits

Most of these services are provided on campus and covered under your benefits

Getting help

Employee and Family Assistance Program

The U of S's Employee and Family Assistance Program offers someone to talk to and resources to consult whenever and wherever you need.

Free and confidential support services include:

  • Confidential emotional support
  • Work-life solutions
  • Legal guidance
  • Finanical resources
  • Physical health coaching

(306) 966-4300 
1-844-448-7275 (toll-free)


Some information on this page was taken from the Employee Family Assistance Program's online resources. Sign into EFAP resources to access additional comprehensive content and unique tools that can assist you in every aspect of your life, in a secure, easy-to-use environment.
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©2018 ComPsych® Corporation. All rights reserved. This information is for educational purposes only. It is always important to consult with the appropriate professional on financial, medical, legal, behavioural or other issues. As you read this information, it is your responsibility to make sure that the facts and ideas apply to your situation.