Eat Right UCSB

Eat Right UCSB Home

EAT RIGHT UCSB is a free nutritional program offered to staff and faculty. The initial 6 weeks of the program will involve monitoring and/or modifying your eating behaviors. During these weeks you will be presented with two questions on which you can rate yourself using the provided scale. Each week, you will answer two additional question for a total of 12 questions by Week 6. Each question is worth a maximum of 5 points. Following the 6th week, the program will continue and you will answer 12 questions each day until the end of the program. To submit your answers use the "Record Eating Points for this day" button. If you missed a day or would like to revise previous days, you can! Click the date you'd like to change on the calendar and enter/adjust your points. The notes section is for your own use and may be filled out at your discretion.

This program uses your login from WALK UCSB. Click here to login and begin recording your points or if you haven't registered yet click here


Week 1 - Here's How you get started: That daily goal for the FIRST week is to eat breakfast. We want you to begin everyday with some type of nutritious meal, even if it is a meal on the go. By eating breakfast, you will be preparing your body for the day ahead. Week 2 - Food for Thought The daily goal for the SECOND week is to plan ahead each day. It's that simple. We want you to just plan everything you're going to eat before the day begins. Week 3 - Here's how you get started: The daily goal for the THIRD week is to snack in a smart way. Choose the total amount of Calories that you want to eat each day, then plan your meals and snacks ahead of time. If you eat several times a day, rather than just 3 meals, you will keep your metabolism charged, and have more energy throughout the day. Don't increase the number of Calories that you now eat, unless you want to gain weight. Week 4 - Food for Thought: The daily goal for the FOURTH week is to shift your eating cues from mindless or emotional eating, to concious nutritional choices, or hunger. First take stock of what cues you currently use. In the food journal that we gave you in the second week, write down what is going through your mind when you decide to eat. Then conciously make the decision to eat only when you are physically hungry, or at an appropriate time to keep your metablosim going, and to prevent future hunger. This week, we are highlighting the shift from less healthful fats to more healthful fats. Nutrient rich fats, like Extra Virgin Olive Oil, and Soybean Oil are good for you (in low Calorie amounts), but trans-fats and saturated fats (usually solid at room temperature) lead to various diseases. This week, after you have conciously chosen to eat in order to give your body nutrients, choose the fats that are most nutritious. Avoid commercially deep fried foods, as its usually fried in trans-fats, and are highly caloric. Week 5 - Food for Thought: The daily goal for the FIFTH week is to understand and use appropriate portions of food. Go to the Serving Size Portions chart that is located on our site on the Resources page, and look at what your food portions should look like. then stay within those guidelines. This week, we are celebrating the goodness of protein. Protein is great. It is used in the creation of cells and peptides, and it migates your blood sugar levels to keep you steady. Nobody, including body-builders, needs more than a gram per pound of body weight per day. Most need much less. So pay attention to your portions of proteins. We would like for you to choose high protein foods that are lean in saturated fats. All fats from animals (meat) are saturated fats. Try lean meats and vegetable sources (leguumes) for your protein sources. This week, after you have conciously chosen a good lean source of protein, make sure that you don't eat more than a proper portion of it. Week 6 - Food for Thought: The daily goal for the SIXTH week is to shift your feelings about foods which are most attractive to you. Most Americans feel that junk foods are a real treat because they have high levels of salt, sugar, and fat. We want for you to enjoy the flavors of fresh whole foods, and see them as great party foods. This week you'll just say no when presented with the opportunity to eat junk food. This week, we are also celebrating the goodness of fresh fruits. All of those antioxidants that are so good for you, come from fresh fruits and vegetables. They are also rich in fiber and phytochemicals. We are recommending that you eat a minimum of 3 servings a day of fruits. This week, just say no to junk food, and then enjoy some sweet delicioud fruit.