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Thompson Rivers University
Thompson Rivers University


Students often find that they have a hard time following recommended healthy eating guidelines for many reasons. Many are busy with assignments and exams, they have little money to purchase healthy foods and maybe they have never learned to cook for themselves.

"You are what you eat," as they say, and if you are fueling your body with convenience foods that are high in fat and calories rather than with fruits, veggies, whole grains, protein, healthy fats and milk products, your body and brain will suffer.

Students need adequate vitamins and minerals to keep their brains working properly, which we all know is vital to success at school.

Canada's Food Guide

Nutrition tips

  • Clearly label healthy leftovers and place them in the fridge where you can see them.
  • Take your water bottle with you to school.
  • Pack your own healthy lunch for school, this will keep you from giving in to giving into a junk food craving when you get hungry. Always have healthy snacks on hand, such as cut up fruits and veggies, trail mix, or air-popped popcorn.
  • Avoid foods loaded with preservatives and unnatural sugars.
  • The easiest way to keep your munchies under control is to opt for single servings. You'll consume fewer calories but still quench your junk food craving. If you eat from larger servings, you’ll likely lose track of how many chips you’ve eaten, and your efforts will be wasted.
  • Caffeine is a drug, which means it can compromise your emotional and mental states. If you like it loaded with cream and sugar your waistline may be stressed out as well! As with any food, moderation is the key.
  • Do not skip meals!

Cheap and easy recipes for students

Manage your weight in healthy ways

Your BMI

  • BMI stands for "Body Mass Index," a ratio between weight and height.
  • BMI is a standard "tool" for helping you judge your body weight and the amount of body fat you have.
  • For older adults the BMI normal range is 18-25. The higher the BMI number above the normal range (18-25), the greater the degree of overweight. Generally speaking an adult BMI of 27 is considered overweight and 30 or above is severely overweight.
  • People with a higher percentage of body fat tend to have a higher BMI except for body builders.
  • Carrying excess body fat, not muscle, puts you at greater risk for health problems such as heart disease, cancer, diabetes and stroke.
BMI Calculator

Community resources

Many Students attending TRU are living in Kamloops for the first time. Therefore, they are not aware of the vast resources available to them in the community. The following is information on nutrition resources in Kamloops and how to access them.

Kamloops Community Kitchens

Learn to make healthy, nutritious meals with a fun group. The kitchen is run by a trained coordinator who teaches and interacts while making recipes that are nutritious, affordable, and easy to follow. Assistance can also be offered with planning meals and shopping.

» More information

Kamloops Food Bank

The Kamloops Food Bank provides individuals and families with food hampers. Family days are Monday and Wednesday, couples and singles day are Tuesdays and Thursdays. The Food Bank is open to distribute hampers from noon to 3 pm.

For more information visit 171 Wilson St., Kamloops or call 250-376-2252.

Nutrition tours at Save on Foods

Nutrition Tours help adults of all ages improve their shopping and their nutrition intake. Each tour is 60 to 90 minutes and is led by a registered dietician/nutritionist. They show what to look for on food labels, how to choose food to meet dietary requirements and answer questions about cholesterol, saturated fats, antioxidants and fibre.

For more information or to sign up for a tour visit the customer service desk at Save On Foods or go visit their website.

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