2024-2025 Student Resource Handbook

50 essential amino acids. For example, dry beans and rice are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids. Do complementary proteins need to be eaten in the same meal? Research shows your body can combine the complementary proteins which are eaten within the same day. Support Your Health And The Environment By Eating Locally Grown Food By supporting your local area farmers you are also supporting the local economy. Eating fresh food is a very important part of a healthy diet. It has become these days a standard practice for fruits and vegetables to be shipped clear across the country or possibly across the world before they arrive on our supermarket shelves. Locally grown food will always be a lot fresher than what you’ll find in the supermarket, which means it is tastier and more nutritious. And since the food travels a much shorter distance to get to you, it is better for the environment and therefore helps us reduce our dependence on foreign oil. Look for some ideas on easy ways to increase your consumption of fresh local foods. Farmer’s markets are springing up all over the place. They usually offer an extensive variety of different products such as flowers, baked goods, fruits, meat, vegetables, and eggs. Farmers care about their land and the health of their farms, so even if they are not “certified organic” the food they produce is of a very high quality. Nuts, Seeds, Beans, And Tofu: Alternative Sources For Healthy Proteins Beans, nuts, nut butters, peas, and soy products are good sources of protein, vitamins, minerals, and fibre. Many of the foods in this group provide iron, which the body will better absorb when a source of vitamin C is consumed with the meal. Choose: Garbanzos, lentils, black beans, lima and navy beans, and all other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soy milk, and veggie burgers. All of these are great sources of protein for you. Avoid: Salted or sugary nuts and refried beans. Fats: Avoid the bad fats and enjoy the good fats Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, nerves, heart, hormones and all your cells, and also your hair, skin, and nails. Saturated fats: Are primarily found in most animal sources including red meat and whole milk dairy products, raise the low density lipoprotein (LDL or “bad”) cholesterol that increases your risk of coronary heart disease (CHD). Choose low fat or nonfat dairy products, lean meats, skinless poultry, fish and nuts. Other sources of saturated fat include vegetable oils such as coconut oil, palm oil and foods made with these oils. Trans fats: Raise LDL cholesterol but as well will lower HDL (or good cholesterol) that protects against CHD. When your eating out, think to ask about the trans fat content of foods on the menu. www.dine.to www.zomato.com www.eatrightontario.ca www.orderit.ca www.just-eat.ca MEAL PLANS ARE AVAILABLE AT HUMBER COLLEGE! CLASSES, LABS, STUDY GROUPS, EXAM CRAMMING... YOU’VE GOT A LOT ON YOUR PLATE. Your food service team wants to help! we’ll take care of the menu planning, grocery shopping, cooking and cleaning. So you can focus on the rest of your plate. COMMUTER SWIPE & SAVE CARD COMMUTER SEMESTER SWIPE & SAVE PLAN RELOADABLE COMMUTER SWIPE & SAVE CARD (Taxable Plan) where hungry minds gather Formore informationoronlinepurchase,pleasevisit>> dineoncampus.ca/Humber @Humber_Food Mon -Sat6am ‘till late Sun1am ’till late OPEN 7 DAYS A WEEK TAKE-OUT AVAILABLE - FULLY LICENSED LARGE COVERED PATIO 123 B R EXDALE B LVD. E NTRANCE OFF K IPLING Plenty of Free Parking 416-745-9430