Key Messages
Eat Intuitively: Give yourself permission to eat any food when you're hungry
Weight is not Worth: Who you are isn't dictated by your body size or shape
Eat Whole and Fun Foods: Get a variety of foods, ranging from veggies to dessert, each day
Get Enough Fuel: This means 3 meals and 2-3 snacks for college students
Did You Know?
54%
of BC students report their eating habits to be somewhat healthy
56%
of students eat 3 meals per day, at least 5 times a week
50%
of students trust their bodies to tell what and how much to eat each day
Listen
Hear from an Expert
"Why Weight Does Not Indicate Health"
Peter Attia
Hear from a BC student
"Falling Down, Fighting Back, and Finding Enough"
by Emily Murphy '17
HealthPods
"Nutrition @ BC"
Do
Fuel your brain every 3-4 hours with a snack or meal
Give yourself full permission to eat what you want
Avoid tracking calories or macros using Apps
Think about weight bearing activity and calcium/Vitamin D for bone health
Learn to eat intuitively by talking to the campus nutritionist, Kate Sweeney
Eat a mix of whole and fun foods
Eat protein, fat, and carbs at most meals and snacks so you're full and satisfied
Keep your water bottle on you to stay hydrated
Eat for norishment, not to change your body
Bookmark the dining services website on your phone to check meal options before eating
Still have your clothes from high school that don’t fit? Accept your body as it is today and gain freedom. Bring your washed clothes to the Health Hub (outside of OHP Gasson 013). While you’re here you can check out what’s been dropped off that might fit you and whatever doesn’t get swapped we’ll donate. P.S this is good for the planet!
Take this survey to determine what is keeping you in the diet mentality and choose one thing to work on. For instance, if you count calories and limit yourself to X amount, don’t count one day and don’t limit yourself. Notice how you feel.
Have you ever caught yourself repeatedly checking the parts of your body with which you feel dissatisfied? Body checking often makes us feel in control, but it erodes our self confidence. If you notice you’re body checking try to state 3 things you’re thankful for regarding your body (i.e ability to walk) or 3 personal characteristics (i.e personality traits). If you choose to write down these positive affirmations of yourself or something you like about your body, post them where you can see them, and reflect on how changing the narrative impacts how you feel about yourself.
Do you have food rules? Constantly thinking about food and your body? Complete the worksheet to find out if you’re struggling with food rules and if so, where they came from and ways to challenge them.
Often skip lunch? Not eating in the afternoon when you’re hungry? Eating only two meals on the weekend? Try to eat food from 2-3 food groups every 3-4 hours, using the Balanced Plate and Snacking Handout, and notice how eating affects your mood, energy level, movement, concentration, and sleep.
Research shows following fitness and food accounts leads to more body dissatisfaction. Switch it up and create more positive vibes by unfollowing five accounts and try following these five instead: bodypositivememes, notoriouslydapper, bodyposipanda, bingeeaterconfessions, and mynameisjessamyn.
Learn More
“10 Principles of Intuitive Eating”
Boston Magazine
“Do Diets Even Work?”
The Atlantic
“The Weight I Carry”
