BeNutritious - Campus Wellness Nutrition Guide


Food intake and nutrition guidelines varry from culture to culture. It is important that you seek what fits your culture and body best.

The information provided in this page is based on western dietary guidelines. (USA and Australia).

The goal of the healthy quick tips is to provide you with the tools and education needed to live a nutritious and healthy lifestyle.

Healthy Quick Tips:


3 reasons you should get quality sleep:

  1. May help and aid in maintaining or losing weight – sleep can affect your hormones and motivation to exercise. Lack of sleep increases your ghrelin hormone (makes you hungry) and decreases leptin hormone (makes you feel full) levels. Lack of sleep may lead to overeating and feeling hungrier.
  2. Supports a healthy immune system – studies have shown that less than 5 hours of sleep 4 ½ times a week will likely lead to developing more colds and illnesses over getting 7 hours of sleep a night. Sleep has also been shown to improve our bodies antibody responses to flu vaccines.
  3. Helps to improve concentration and productivity – when sleep is poor this can lead to concentration, cognition, and performance impairments.




For more reasons why sleep is important visit:

10 Top Benefits of Getting More Sleep ( 

*DISCLAIMER: Please consult your GP before making any changes to your diet, this page is just information to help assist and give you some basic nutrition knowledge.



Create healthy, balanced meals using this visual guide as an example.



Learn about macronutrients & micronutrients and how to calculate Macros for your goals. 


The type of carbohydrate you eat is more important than the amount you eat. Plus how much Fiber should you really be having?


Protein is an essential macronutrient, however not all protein food sources are created equal.


Dietary Fats aren't all bad! What matters most is the type of fat you eat.

Salt and Sodium

The human body needs some sodium but too much can lead to health problems.


Vitamins, Minerals and Hydration

Good hydration is critical for maintaining bodily functions.

Sustainable Eating / Plant-Based

Let's discuss plant-based food swaps and how to be more sustainable. 

Product Labels in Japan

Tired of not being able to read nutrition labels in Japan...well not anymore.