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Eat Well

Eating Well is all about finding the right mix of foods to help energize you throughout the day and to keep your body functioning at its best.  This page shares helpful, easy to follow information about healthy foods and the importance of a diverse diet from reputable resources, including some from UC.  Learn more about how to make your health your top priority as it’s the best tool you have for a successful, happy life!

The New Year is here!  Do you have a healthy eating resolution?

New Year

According to research from The Statistic Brain Research Institute, only 8% of people actually achieve their New Years resolutions. Be a part of that 8% this year! Here are a few tips and tricks to stay on track to eating healthier in 2017.

What happened to the pyramid?

The former food guide pyramid was replaced by an image of a plate in 2011 with a new concept and website,, which has a goal of reminding us how to make healthier choices and how to keep our meal times in mind as we make those choices.

There are many very helpful resources on the website - here are a few to get you started:

  • Healthy Eating on a Budget - get ideas for how to make healthy choices without breaking the bank, including this really helpful toolkit.
  • 10 tips for making better beverage choices - what we drink is very important, and easy to lose track of the calories and content.  This handout is a great reminder for making healthy drink choices.
  • Portion distortion quizzes 1 & 2 - learn about how out of control our portions are and how to make great choices when given a portion a bit larger than recommended.



choosemyplate graphic

Shop Smart to Fill Your Cart

  • Shop the perimeter of the store for fresh fruits and vegetables, dairy, meets, fish and seafood
  • For the same nutrition and possibly lesser cost, also shop frozen and canned fruits and vegetables
    • Tip: look for frozen to have no sauces or butter, canned goods should have key words on the label like "no sodium or low-sodium and no added sugar or 100% fruit juice"
  • Look at which fruits and vegetables are in season
  • Nutrition labeling- use these as your guide to serving sizes, calories, and vitamins/minerals
  • This will help you select the most quality for your budget
    • Tip: pay attention to health claims such as fat-free, reduced fat, high in fiber, calorie free
  • Check out the How to read food labels from


Grocery Store Game Plan

Create Your Menu

  • Prefences- write down daily plans of your favorite meals and snacks
  • Dietary needs- guidlines suggust planning half your plate contain fruits and vegetables and making at least half your plate whole grains
  • Lifestyle- be realistic, identify which meals you need to be prepared for on-the-go and which will be at home or stored in temperate control
  • Here is a sample of menu planning
  • Here is a blank menu planning worksheet

Make a List

Healthy meals can be made simply and at low-cost. The lesser ingredients, the simplier the prep and lower the cost.

  • Create a list of ingredients that you need to purchase based on the meal's recipe
  • Check the cabinets and refriderator for what you already have
  • Be sure to stock up on stable items like milk, eggs, and seasonings
  • Here is a printable grocery list to get you started
  • Grocery List printout




Campus Resources

Learn about other campus resources available to you, including Nutrition Coaching at Campus Recreation, dining pass options with UC's Food Services, and the Nutri-Corner provided by the Nursing School.

Visit our Resources page to learn about other benefits and options available to you.


Eat Well Incentive Earning Activities

Looking for ways to learn about your health and earn incentives at the same time?  Here's how! Visit the Incentive page to learn more about the incentive structure and what you earn with your points!

Wellness Program Option Points Per Activity Description of Activity
Attend an
Eat Well
Lunch & Learn
10 points See descriptions of the upcoming lunch and learns above.  Eat Well topics have been developed to help you learn more about what matters to you, including proper portions, healthy grocery shopping, meal preparation and more.
Complete a Be Well UC Nutrition Goal or a customized nutrition goal
10 points Whether you use one of our goals, designed to get you started, or you are ready to move on to a more challenging goal, set one, keep track and work toward improving your nutrition one step at a time. Visit the Asset Health portal to set up your goals and start tracking now!
Participate in Weight Watchers at Work or another weight reduction program 20 points Following a plan and holding yourself accountable can be exactly what you need to take charge of your health and create lasting, sustainable goals for healthy eating.  
Participate in the 6-week Eat Well Challenge on the Asset Health Portal 60 points You get 10 points per week in this 6-week challenge that will run in the Summer of 2016 on the Asset Health portal.  Learn how to make healthy choices and eat well - with lots of fruits and vegetables (right when they are fresh and delicious!).  Compete individually or as a team and be eligible for additional prizes too! Check the Asset Health page to learn more about our upcoming challenges!
Looking for some more help? 

Here are additional resources and tools that can help you live a healthy lifestyle and make good decisions for your health.


Have questions?  Visit our FAQs or Contact Us – we’re here to help you succeed!