Nutrition and Eating

University life comes with a lot of change. Alongside challenging coursework and new social environments, many students are also managing tight budgets, busy schedules, and making independent food choices for the first time.

Eating well doesn’t have to be complicated or expensive. The foods you choose can impact your energy, focus, mood, and overall well-being. Building simple, sustainable eating habits can support both your physical health and academic performance.

Canada's Food Guide

In 2019, Health Canada released a brand new food guide. There's no longer an emphasis on food groups and recommended servings. Instead, the new recommendations include eating plenty of vegetables and fruits, whole grain foods and protein foods, and choosing protein foods that come from plants more often. The guide was prepared using high-quality scientific reports on food and health, excluding industry-commissioned reports given the potential for conflicts of interest.

The Food Guide might not be perfect for everyone and might be difficult to adhere to if you are following a traditional diet or are facing food insecurity. The National Indigenous Diabetes Association (NIDA) has created a an Indigenous Food Guide, which consists of commonly consumed traditional foods (plants/animals).

If you are facing food insecurity make use of the budgeting tips and food access resources provided on this page or visit the LUSU Food Support page to see what programming and supports are available to you.

Disordered Eating

Disordered eating is a phrase used to describe eating behaviours that are considered atypical.

When looking at eating habits on a spectrum, disordered eating falls between typical eating patterns and diagnosed eating disorders.

Not all individuals with disordered eating habits will be diagnosed for a particular eating disorder due to the very specific criteria that is required to be met in order for a diagnosis.

Disordered eating habits and eating disorders differ in terms of diagnosis.

Individuals with eating disorders have received a diagnosis as their symptoms match the specific criteria, while the habits of those with disordered eating habits do not align with the narrow diagnostic requirements as they occur less frequently or with a reduced level of intensity.

Symptoms of Disordered Eating Habits

The symptoms of disordered eating habits can vary, but tend to include:

Restrictive eating habits such as constant dieting or skipping meals
Strict calorie counting and portion control
Fear associated with eating certain types of foods
Engaging in excessive amounts of exercise or physical activity in exchange for consuming ‘bad’ food
Drastic changes in weight, either loss or gain
Preoccupation with weight and appearance and distorted body image
Consuming large amounts of food in a short amount of time
Loss of control around food
Strict rituals with food consumption
Feeling guilt or shame after eating

Dangers of Disordered Eating Habits

The risks associated with engaging in disordered eating habits pose significant risks, as individuals may experience the following:

Increased likelihood of developing an eating disorder
Weak bones (osteoporosis)
Nutritional deficiency
Increased blood pressure, blood sugar, and cholesterol levels
Constipation or diarrhea
Dental Problems
Fatigue or a reduction in sleep
Low self-esteem
Depression
Anxiety
Headaches
Muscle cramps

Looking to Make a Change?

NEDIC Helpline and Live Chat- Eating and Body Image Support

NEDIC- Disordered Eating and Eating Disorders

NEDIC- Screen for Disordered Eating

CCI- Normal Eating vs. Disordered Eating

NEDA- How to Talk to Someone

St. Joseph’s Care Group- Program

Nalgona Positivity Pride Online Support Group

Eating on A Budget

It IS possible to eat nutritiously without emptying your bank account. Try some of these tips on your next grocery shop.

Plan Ahead

Don’t let your mood dictate your groceries for the week- take the time to plan your meals for the week and write a list based on that. Try to make use of ingredients in several different meals. You can also try meal prepping or batch cooking so that nothing goes to waste, having a meal ready also curbs the desire to order in on busy days.

Take Advantage of Student Discount Days

Some grocery stores or restaurants have dedicated discount days- if you can make it work with your schedule plan your shopping on those days.

Thunder Bay

Bulk Barn: Bulk Barn offers a 10% discount on Wednesdays with a valid student ID (source).
Metro Grandview mall: Get 10 percent off your groceries every Tuesday with your student card.

Orillia

Bulk Barn: Bulk Barn offers a 10% discount on Wednesdays with a valid student ID (source).

Grocery Store Loyalty Programs

If you hit up the same grocery store week after week, take advantage of any loyalty or points programs they have. These programs are almost always free and allow you to accumulate points that can be redeemed for discounts. Some programs also offer personalized coupons and discounts to loyalty members.

Apps

As always, there is an app for everything- including grocery discounts- these are the ones we recommend.

Flipp- Search weekly flyers in one place. You can look up specific items (like milk) to compare prices across stores.
Checkout51-Earn cashback on featured products. Upload your receipt after purchase and cash out once you reach $20.
Caddle-Similar to Checkout 51. Claim weekly cashback offers by scanning products and uploading your receipt.
Too Good to Go- Buy discounted food from restaurants and grocery stores that would otherwise go to waste.
Flashfood- Get up to 50% off groceries nearing their best-before date. Purchase in-app and pick up in store.

Student Discount Cards

The requirements for student discounts vary- some only need to see your Lakehead ID but others require a specific membership program. Some cost money to sign up so read through their partnerships to see if it is worthwhile.

Food isn't the only thing that can get expensive and a lot of companies offer student discounts, check out a complete list of Student Deals at https://dealhack.ca/blog/canadian-student-discounts

Adjusting to Food Changes as an International Student

Moving to a new country often means adjusting to different grocery stores, brands, and ingredient availability. It’s common to miss familiar foods or find that certain ingredients are harder to access. Food is closely connected to culture, comfort, and identity — needing time to adapt is completely normal.

Finding Familiar Ingredients

Many larger grocery stores carry international aisles, and local specialty markets may stock cultural ingredients. Connecting with other students from your region can also help you discover where to shop and what substitutions work well.

When Ingredients Aren’t Available

If you can’t find a specific item, try searching for substitutions or adapting recipes using local, seasonal ingredients. Frozen vegetables, dried goods, and bulk staples can often provide affordable alternatives while still keeping the flavours you enjoy.

Keep Cultural Foods in Your Routine

Cooking a favourite meal from home, sharing food with friends, or attending cultural events on campus can help maintain connection and community. Blending familiar recipes with locally available ingredients can also be a creative (and budget-friendly) way to explore new options.

Food Security Resources

In a recent survey of Canadian post-secondary students, two in five students surveyed experienced some level of food insecurity.

There are supports on and off-campus that students can utilize to access food at no or little cost.