Healthy eating doesn't have to be complicated. Whether you're fueling for class, managing food allergies, staying hydrated, or looking for nutritious meal ideas, our registered dietitian has practical tips to help you eat well, feel your best, and thrive throughout your UConn experience.

Get in touch with our registered dietitian, Lilly Canino.

Eat Your Breakfast!

Why Breakfast Matters

• After sleeping, your body wakes up ready to receive fuel to power you throughout the day.
• Eating breakfast helps provide the energy your body needs after an overnight fast.

Benefits of Eating Breakfast

• Breakfast eaters are more likely to meet their recommended daily intakes of vitamins and minerals.
• Breakfast eaters tend to make smarter, more portion-controlled food choices throughout the day.
• Eating breakfast improves your ability to focus and enhances concentration at school.
• Breakfast helps reduce feelings of hunger, which can interfere with focus during classes and while completing assignments.

6 Ways to Increase Your Water Intake

• Trade in sugary drinks for water.
  • Instead of soda or sugar-sweetened beverages, choose water.
  • Sparkling water and mineral water are also great alternatives.
• Carry a refillable water bottle.
  • Keep water with you throughout the day so it's always within reach.
  • Drinking through a straw may help increase your water intake.
  • Refill your bottle whenever it's empty.
• Add flavor to your water.
  • Infuse water with fresh fruit or cucumbers for a refreshing taste.
  • Try combinations such as:
    • Cucumber–lime
    • Lemon
    • Strawberry–kiwi
    • Mint–watermelon
• Eat foods with a high water content.
  • Lettuce (96% water)
  • Celery (95% water)
  • Zucchini (95% water)
  • Cucumber (95% water)
  • Cabbage (92% water)
  • Watermelon (91% water)
  • Cantaloupe (90% water)
• Set a daily hydration goal.
  • Create a realistic goal based on your fluid needs.
  • Keep track of how much water you drink each day.
• Set reminders to drink water.
  • Drink water:
    • Before meals
    • During meals
    • Before and after classes
    • During study sessions
    • Throughout the day

Final Tip

• Listen to your body—if you are thirsty, drink water!

Foods That May Support Better Sleep

• Walnuts
  • High in magnesium and melatonin.
• Bananas
  • Rich in potassium, which may help reduce blood pressure and stress before bedtime.
• Oats
  • A good source of tryptophan.
  • High in fiber.
• Cherries
  • High in melatonin.
• Peanut Butter
  • Rich in healthy fats and protein, which can help keep you full overnight.
  • Also rich in vitamin E, which helps promote longer sleep.
• Kiwi
  • Contains serotonin, which is a precursor to melatonin.
• Salmon
  • May help you fall asleep faster.

Add Some Extra Exercise to Your Day

Benefits of Physical Activity

• Physical activity reduces the risk of:
  • Heart disease
  • Certain cancers
  • Diabetes
  • Osteoporosis
  • Depression
• Walking three times per week (for a total of 5.5 hours) has been shown to improve cognitive performance.
• A brief burst of physical activity can deliver a fast-acting surge of endorphins, which may promote positive emotions.

Physical Activity Recommendations

• The World Health Organization recommends each week:
  • At least 150 minutes of moderate physical activity, or
  • 75 minutes of vigorous physical activity, or
  • A combination of moderate and vigorous physical activity.

Simple Suggestions to Add More Movement

• Walk or bike to class.
• Integrate exercise with studying.
• Walk to different dining halls.
• Get involved in organized sports or other college-based recreational activities.
• Plan a walk around campus with your friends.

Heart Disease Facts

• Every 34 seconds, heart disease claims another life.
• Nearly half of all U.S. adults have high blood pressure, the most common and most modifiable risk factor for cardiovascular disease.
• Cardiovascular disease is the leading cause of death worldwide.

What & How You Eat Affects Your Heart

• Eat a balanced diet with:
  • Whole grains
  • Fruits
  • Vegetables
  • Healthy oils
  • Lean protein sources, including plant-based proteins
• Choose heart-healthy unsaturated fats.
• Limit saturated fats, trans fats, and cholesterol.
• Use plant-based oils such as:
  • Olive oil
  • Canola oil
  • Avocado oil
• Eat whole, unprocessed foods to help limit sodium (salt) intake.
• Aim to consume 2,300 mg (about 1 teaspoon) of salt or less per day.
• Limit refined carbohydrates, especially:
  • Sugar
  • Sweets
  • Sugar-sweetened beverages
• Drink plenty of water throughout the day.

General Tips

• When you aren’t eating a holiday meal, focus on making the rest of your meals during the week nutritious by including:
  • Plenty of vegetables
  • Whole grains
  • Fresh fruits
• Drink plenty of water throughout the day.
• Be mindful of calorie-dense coffee, espresso, and holiday beverages.
• Choose protein- and fiber-rich snacks to help you feel fuller throughout the day.
• Plan your weekly and holiday meals ahead of time.
• Look for holiday recipes that substitute butter, cream, salt, or sugar with healthier alternatives.
• Get plenty of sleep.
  • Lack of sleep disrupts the hunger hormones ghrelin and leptin, which regulate appetite and cravings for calorie-dense, sugary foods.
• Limit electronic device use for at least one hour before bedtime.
• Be aware of holiday stress.
  • Increased cortisol (the stress hormone) can contribute to:
    • Emotional eating
    • Mindless eating (or relying on convenience foods)
    • Exercising less
    • Skipping meals
    • Sleeping less

Before a Big Holiday Meal

• Do not skip breakfast or lunch.
• Eat a nutritious meal that will keep you satisfied during the day, even if you're planning a large holiday dinner.
• Bring a vegetable-based side dish to holiday gatherings.
• Avoid purchasing pre-made appetizers and meals.
• Prepare dishes like stuffing, mashed potatoes, and casseroles from scratch so you know exactly what's in them.
• Move pre-meal socializing away from the appetizer table.
• Focus on spending time with family and friends instead of mindless snacking.

During the Meal

• Fill your plate with vegetables and salads first.
• Remember that many holiday foods are high in carbohydrates and fat but low in vegetables and protein.
• Practice mindful eating by:
  • Chewing your food slowly and thoroughly.
  • Paying attention to your body's fullness cues.
• Minimize distractions such as television or football games during the meal.
• Choose your beverages wisely and drink water with your meal.
• Check in with your hunger and fullness before going back for second helpings.

After a Big Holiday Meal

• Respect your fullness cues—don't continue eating if you're already full.
• Go for a brisk 15–30 minute walk with family or friends after your meal to help your food settle.
• Enjoy desserts and sweets mindfully.
  • Have one slice of pie or one cookie.
  • Savor your favorite holiday treats in moderation.

• Look at all your options first before making your plate, so you can make thoughtful choices.
• Build a balanced meal by filling your plate with:
  • ½ vegetables
  • ¼ protein
  • ¼ whole grains
• Start with one serving and listen to your body's hunger and fullness cues before deciding if you need more.
• Remember that your eyes can be bigger than your stomach. Take only what you think you'll eat to help reduce food waste.
• Use the Dining section of the myUConn app to view recommended serving sizes.
• Check serving size recommendations in the app to get a better idea of how much food to put on your plate.

• Include more plant-based proteins in your diet to help decrease the risk of chronic diseases.
• Remember that protein is made up of 21 amino acids:
  • Your body can produce 12 of them.
  • The remaining 9 essential amino acids must come from the foods you eat.
• You don't have to rely on meat to get all of your essential amino acids.
  • Eating a variety of plant-based protein sources throughout the day can provide all the essential amino acids your body needs.
• Increase your fiber intake by eating more plant foods.
  • Fiber helps support a healthy gut by increasing beneficial bacteria and reducing harmful bacteria.
• Add a variety of plant protein sources to your meals, including:
  • Beans and legumes
  • Lentils
  • Nuts and seeds
  • Whole grains (quinoa, oats, barley)
  • Soy foods (edamame, tofu, tempeh, or whole soybeans)
  • Nutritional yeast
  • Broccoli
  • Mushrooms
  • Peas
  • Plant-based beverages

About Vitamin C

• Vitamin C is also known as ascorbic acid.
• Vitamin C is a water-soluble vitamin.

Benefits of Vitamin C

• Helps protect cells and keep them healthy.
• Supports a healthy immune system.
• Helps with wound healing.
• Improves the absorption of nonheme iron.
• Maintains healthy:
  • Skin
  • Blood vessels
  • Bones
  • Cartilage

Foods Rich in Vitamin C

• Citrus fruits
• Peppers
• Strawberries
• Black currants
• Broccoli
• Brussels sprouts
• Potatoes
• Grapefruit
• Kiwi
• Tomato juice
• Cantaloupe
• Cabbage
• Cauliflower
• Spinach
• Green peas

Carrot Nutrition Tips

Health Benefits of Carrots

• Carrots are a great source of beta-carotene, a precursor to vitamin A, which may help improve eye health.
• Eating carrots is linked to lower cholesterol levels, which may help decrease the risk of heart disease.
• Carrots are a good source of vitamin C, which supports immune health.
• Carrots are also a good source of fiber, which is important for healthy digestion.

Try Different Colored Carrots

• Eat a variety of carrot colors to maximize their nutritional benefits.
• Orange carrots are high in beta-carotene.
• Yellow carrots contain beta-carotene and lutein.
• Purple carrots are rich in anthocyanins.
• Red carrots provide biotin, vitamin K, potassium, and molybdenum.
• White carrots don't contain pigment but are still an excellent source of fiber to support digestive health.

Chickpea Nutrition Facts & Tips

About Chickpeas

• Chickpeas, also known as garbanzo beans, are classified as a legume.
• One cup of chickpeas provides approximately:
  • 14.5 grams of protein
  • 12.5 grams of fiber (about half of the recommended daily fiber intake)

Health Benefits of Chickpeas

• Chickpeas are considered a complete protein because they contain all nine essential amino acids.
• They are high in vitamins A, E, and C.
• They contain important nutrients, including:
  • Folate
  • Magnesium
  • Potassium
  • Iron
  • Choline
• They are low in sodium and cholesterol-free.
• They are a good source of polyunsaturated fats, which support heart health.
• Chickpeas have a low glycemic index, helping to prevent rapid spikes in blood sugar.
• They are naturally gluten-free, making them a good option for people with gluten sensitivity or Celiac disease.

Easy Ways to Enjoy Chickpeas

• Blend them into hummus.
• Roast them for a crunchy snack.
• Add them to salads.
• Mix them into protein bowls.