The Physical Wellness Dimension . . . . . . . . . . . 8 Food Routines

Food Routines

Eating well is fundamental to our good health and overall well-being. In this guidebook, we do not advocate for a certain way of eating or a specific diet. Instead, our aim is to help you reflect on your current food choices and how the decisions about what you eat or drink make you feel as you strive for overall good nutrition and how they make you feel as you strive to move more and sleep better.

According to the Centers for Disease Control and Prevention (CDC), a healthy eating plan includes a variety of healthy foods. They recommend that you:

Food

PHYSIC A L

Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes— even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets give them a quick and convenient boost of color and nutrients.6

Additionally, good nutrition can reduce the risk of some diseases, lower blood pressure and cholesterol, improve well-being, boost the immune system, and increase energy levels.7

When it comes to food, we invite you to consider what you eat and drink and how your choices make you feel. The quality of what we eat is far more important than the quantity. Identify the healthiest elements of the foods you like to eat and build them into your lifestyle for the long term. In general, according to a 2020 article in Medical News Today, “A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors.”8

In his best-selling book Eat Move Sleep, author Tom Rath reminds us to focus on healthy foods that are good for our short-term energy and serve our long-term health.9 Additionally, take care to avoid highly processed foods as much as possible. These types of foods include foods like potato chips, cookies, and cereal. It can be easier and more convenient to reach for food in a package, but the adverse health effects of highly processed foods include increased cancer risk; far too much sugar, sodium, and fat; little nutritional value; overindulgence; and artificial ingredients.10

Instead, aim to keep your food ingredients simple, shop the outside aisles of your grocery store (where the freshest ingredients are),

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and cook more meals at home so you can take leftovers to school for lunch the following day.

When it comes to food, we also invite you to consider how and when you eat and drink. We should feel pleasantly satisfied rather than still ravenous or uncomfortably stuffed after eating. Our food choices should energize us, and that includes being well hydrated throughout the day.

Pay attention to how much water you consume and how staying hydrated helps you feel more energized. An easy way to monitor your hydration is to pay attention to the color of your urine. If your urine is dark and has a strong odor, that’s a sure sign of dehydration.11 Allow yourself adequate time to eat during the school day, without attempting to multitask or being consumed by distractions (like the phone). We should be aware of how our food choices (based on our current eating routines) and the time of day for those food choices impact our mood. Because our meal times are often dictated by the school bell schedule, it may be necessary to plan ahead for a healthy, easy snack such as a piece of fruit or a handful of nuts.

Consider teaming up with your colleagues for additional support. It can be extremely helpful to embark on this journey with others. According to the CDC, working out with a friend provides major benefits, including the following: increased motivation, a willingness to try new things, and consistency.12 Consider how you can support and respect one another’s food choices and needs as well, and how you can make time and create rituals around eating together. You can celebrate short-term wins with goal-supporting food (or a nonfood reward) as you offer both support and respect toward one another’s personal food and hydration goals.

According to neurosurgeon and Emory University professor Sanjay Gupta, you can use the acronym S.H.A.R.P. to focus your food routines.13

S Slash the sugar

H Hydrate smartly

A Add more omega-3s from natural sources like cold-water fish

R Reduce portions

P Plan meals ahead

Dedicate between three to five days to keeping track of your food and drink routines. Use the data prompts provided in the My Wellness Action section, a digital downloadable tracker (go to https://bit.ly/3sk gvbt), or your own method for tracking the data. As you gather the data, observe your eating and drinking choices, and think about