Eat Well

Eat well! A nutritious diet can provide many benefits, including increased energy and prevention of chronic disease.

Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat.

Eating well can:

  • improve brain function, focus and concentration
  • increase energy
  • prevent some chronic diseases

Nutrition Resources

  • 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

Healthy Eating Resources

Canada Food Guide

The Canada Food Guide is a list of simple recommendations to help Canadians eat better. The guide encourages people to follow three guidelines:

  • plenty of vegetables and fruits
  • whole grain foods
  • protein foods

Eat Well Saskatchewan

Eat Well Saskatchewan is a dietitian call centre for Saskatchewan residents. The service provides FREE, confidential, easy access to the trusted advice of a dietitian to help you make healthier food choices and answer your food and nutrition questions.

You can ask a Registered Dietitian questions about food, healthy eating for your family, budget-friendly meal ideas, heart health, diabetes and more!

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.

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

Normal Eating

Normal eating is choosing to eat when you are hungry. According to Ellyn Satter, an expert on eating and feeding, it means:

  • going to the table hungry and eating until you are satisfied
  • being able to choose food you like and eat it and truly get enough of it—not just stop eating because you think you should
  • being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food
  • giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good
  • eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way
  • leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful
  • overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more.
  • trusting your body to make up for your mistakes in eating
  • takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

Break the Fast

Starting your day with a healthy meal can improve 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 + granola + nuts, etc.
  • instant oatmeal
  • sandwich with deli meat, cheese, or peanut butter
  • high-fibre cereal bars
  • whole-grain toast + eggs+ fruit
  • muffin + cheese + fruit

Prevent "Hanger"

Hanger is a term that describes the irritable feeling people can get when they are overly hungry.

You can help fight hanger by carrying snacks and eat every 3-5 hours to keep your brain at its peak throughout the day.

Easy snack ideas:

  • oranges, bananas and plums are good fruits to carry because they have their own natural packaging which makes them easy to carry
  • cut-up veggies and bring in a reusable container
  • nuts, dried fruits and whole-grain crackers
  • cheese
  • trail mix
  • granola bars

 

Limit caffeine

Coffee and energy drinks can 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. If you tend to have more than 400 mg/ of caffeine a day, 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

Meal Planning

Meal Planning is a great way to help organize your life, introduce yourself to new foods, help you eat healthier and save you time and money at the grocery store. It can also help you reduce the stress that comes with meal preparation, save waste by buying only what you need and can engage your family so everyone can be happy.

Everyone has their own personal preferences. These are a few examples to help you out!

  • Home-made pizzas using whole grain pitas
    • Pesto or tomato sauce
    • Veggies such as mushrooms, bell peppers, zucchini
    • Keep it vegetarian, or add your favorite protein (ex. chicken, smoked salmon, etc.)
  • Pasta or quinoa salad made with chickpeas + chopped veggies + nuts/seeds + 011 + vinegar, Italian dressing or pesto {optional: tuna or leftover rotisserie chicken).
  • Home-made chicken or veggie burgers + side raw veggies + ranch or hummus dip
  • Build your own wrap: chicken breast or, if low on time, rotisserie chicken + whole grain wraps + peppers, cucumber, lettuce, tomato + mustard/mayo
    • An alternative to chicken: canned or leftover fish, beans or chickpeas, falafel, scrambled eggs
  • Stir-fried vegetables + meat/chicken/seafood/beans + rice or quinoa
  • Baked fish + home-made bannock+ fried veggies
  • 1 steak/chop or fried pieces of tofu + roasted potatoes + pre-made bagged salad or microwaved steamed veggies (ex. green beans or broccoli)
  • Tuna melts: whole-wheat buns+ tuna salad + cheese; broil in the oven; + side of snap peas
  • Taco salad: chicken/kidney beans/beef + taco seasonings (cumin, chili powder, paprika, garlic powder, and cayenne) + lettuce, peppers, cucumber, etc. + whole grain taco chips + grated cheese + ranch or sour cream
  • Grilled chicken breast + Caesar salad with croutons
  • Stuffed pita pizza's- ½ large pita filled with pizza sauce, cheese and cooked chicken or shrimp (or use deli meat) + veggies, such as: spinach, peppers, mushrooms, etc. Wrap in foil and bake 8 minutes at 350 F. "
  • Tapas!" - finger food style, choose foods you like, such as:
    • Cheese, crackers {ex. Triscuits), sliced whole grain pitas, grapes, canned or smoked salmon, baby tomatoes, snap peas, hummus, sliced bell peppers, pickles, olives, etc.
  • Breakfast for Supper
    • Scrambled eggs on toast + side of fresh fruit salad
  • One-Pot Meal Ideas:
    • Chili - made with lots of veggies and legumes {ie. Chickpeas, beans, and/or lentils)
    • Soups and stews
If you need more specific ideas, including specific recipes, try:

Additional self-care habits

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

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.

Getting help

Employee and Family Assistance Program

USask'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
  • Financial 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.