1. PICK A PROTEIN

Helps make meals satisfying and supports muscle, recovery, and everyday function.

Try:
Eggs(Pasture raised) • Yogurt • Organic chicken(air chilled) • fish(wild-caught) • Beef(Pasture raised) • Beans • Lentils • Tofu • cottage cheese

Tip: Choose lean, minimally processed sources; combine plant and animal proteins for variety.

 2. ADD SOMETHING GROWN 🥕

Add a fruit or vegetable you actually enjoy.

Try:
Berries • Bananas • Apples • Leafy greens • Carrots • Peppers • Broccoli • Avocado

Tip: Shop local(Farmers market). Frozen can work too. 
Fill half your plate with vegetables; include both raw and cooked options.

3. ADD ENERGY 🍚 

Carbohydrates are an important source of energy, especially for busy and active students.

Try:
Quinoa • Brown rice • Steel-cut oats • Sweet potatoes • Whole grain bread • potatoes • Tortillas • Pasta • Fruit


Tip: Opt for whole grains and fiber-rich options; limit refined grains and sugars.

 4. DON'T FORGET FATS 🥑

Fats contribute flavor, satisfaction, and essential nutrients.

Try:
Avocado • Raw nuts • Chia seeds • flaxseed • Olive oil(extra virgin) • Nut butters • eggs • Fatty fish • Coconut oil • Palm oil

Tip: Prioritize unsaturated fats, use oils cold or lightly heated, and avoid trans fats.

 5. ADD FIBER 🌾

Fiber helps with digestion, fullness, and long-term health.

Try:
Beans • lentils • oats • whole grains • berries • apples • chia seeds • vegetables

Tip: The more plants on your plate, the more fiber you’re likely getting.

 6. STAY HYDRATED 💧

Hydration affects energy, focus, digestion, and performance.

Try: Water • sparkling water • herbal tea • milk • electrolyte drinks (when needed)

Tip: Aim for a baseline of at least 64 to 68 ounces. 
To stay safely hydrated in the Arizona heat, you should completely avoid or strictly limit alcohol, highly caffeinated beverages, and sugary drinks, as they accelerate fluid loss and worsen dehydration

Flip it over and ask:

🥑 What's actually in it?
Check the ingredient list.

🧠 What nutrients am I getting?
Look at protein, fiber, added sugars, sodium, and other nutrients relevant to your needs.

🌱 Where did it come from?
Organic, non-GMO, local, regenerative, conventional—labels can give you information, but they're starting points, not the whole story.

💵 Does it work for my budget?
A nutritious choice you can consistently afford is more useful than an “ideal” food you can't.

Protein + Produce + Energy + Fat + Fiber

Example:

🍗 Chicken

🥦 vegetables
🍚 rice
🥑 avocado


Or:

🥣 Greek yogurt

🫐 berries
🌾 oats
🥜 nuts


It doesn't need to look perfect to be a good meal.

• Add before you subtract.
  
  Instead of immediately asking:
  “What should I stop eating?”
  
  Try asking:
  “What could I add to make this meal work better for me?”
  More protein? A fruit or vegetable? More fiber? Something satisfying? Water?
  
  
  
• Small choices add up.
  

  Remember: The goal is not perfection. The goal is direction.

  If your meals are slowly becoming:

  more balanced
  more colorful
  more filling
  more intentional

  You’re doing it right.

  Small choices add up more than strict rules ever will.

This guide provides general food education and is not individualized medical or dietary advice.