Start the new year with sustainable nutrition habits
As we head into the new year it is a good time to reflect on the basics of nutrition and remind ourselves that nutrition is about creating sustainable habits, not adhering to rigid rules. Nutrition is about creating balance, consistency and small, meaningful changes over time.
Find tips and advice from Dietician Judy Simon on overall nutrition!
Essential practices to consider as you approach your nutritional goals this year:
Stay Hydrated
Water plays a critical role in nearly every bodily function, from digestion to temperature regulation. Aim for at least 8 cups of water per day, adjusting based on activity level and climate. To make hydration more enjoyable, try infusing your water with fruits or herbs for a refreshing, calorie-free boost of flavor!
The Whole U Resources:
Practice Mindful Eating
Mindful eating is a practice that involves being fully present and non-judgmental while consuming meals and snacks. This practice incorporates all five senses and focuses on listening to hunger and fullness cues to determine how to eat, rather than external cues, such as how much someone else is eating. Mindful eating can increase meal enjoyment and satisfaction as well as recognizing when you are hungry or full.
The Whole U Resources:
Enjoying the taste of eating right
Plan and Prep Your Meals
Meal planning and preparation are valuable tools for ensuring that your diet includes a variety of nutrient-dense foods, such as vegetables, lean proteins and whole grains. Prepping meals in advance not only saves time but also promotes consistency in making healthy food choices.
The Whole U Resources:
What does a nutritious snack look like?
What Does a Healthy Breakfast Look Like?
What does a healthy dinner look like?
How to pack a sustainable lunch
Add Color to Your Plate
Incorporating a variety of colorful fruits and vegetables into your meals provides a wide range of nutrients and health benefits. The more vibrant your plate, the more nutritionally balanced your diet is likely to be!
The Whole U Resources:
The health benefits of fruits and vegetables: taste the rainbow
The Powerful Health Benefits of Citrus Fruits
How to grill fruits and vegetables
Explore The Whole U Recipe Collection
The Whole U offers a diverse collection of recipes that were curated from dieticians and shared by participants within our community. These recipes are designed to support a wide range of dietary preferences, nutritional goals and taste preferences. These recipe resources make it easy to enjoy wholesome and delicious meals. Whether you are looking to enhance your nutrition, try new ingredients or simply add variety to your routine, The Whole U recipe collection has something for everyone!
The Whole U Resources:
Cozy Up with Quick and Easy Soup Recipes
In Season: 4 Must-Try Winter Produce Recipes
Nutrition Based YouTube Recordings 
Top 10 Tips for Eating Well with UW Recreation’s Nutrition Program
Demystifying Fruits and Vegetables: Nutrition Myths & Facts with Anna Fogel, MPH and RDN
The First 90: Nutrition Check In
Nutrition and Digestive Wellness with Diane Javelli, RDNCD
UW Medicine Wellness Day – Nutrition for Performance with Judy Simon
Creating Sustainable Nutritional Habits Workshop
For more nutritional guides and information explore The Whole U nutrition page.