August 2023 Issue

N U T R I N E W S
U N I V E R S I T Y O F N O R T H F L O R I D A
MCT
Oil
Nutrition
effecting
student
performance
Back to
School on
a Budget!

TABLE OF CONTENT
"GOOD NUTRITION CREATES HEALTH IN ALL
AREAS OF OUR EXISTENCE. ALL PARTS ARE
INTERCONNECTED." T. Collin Campbell
04.
LETTER FROM THE EDITOR
Back to School Nutrition
06.
NUTRITION RESEARCH
Nutrition Impacting Student Performance
10.
LUNCH BOX
Easy Egg Stir Fry
12.
FOOD SCIENCE
MCT Oil
16.
SPORTS NUTRITION
Importance of Macronutrients
20.
MONTHLY HACKS
Eating Healthy on a Budget
NUTRINEWS STAFF
23. Meet the Team

CELEBRATE
Back to School!
GATHER YOUR ITEMS:
PENS
PENCILS
MARKERS
HIGHLIGHTERS
PAPER
Get ready to
hit the books.
This year is
going to be a
great year!

Nutrition Research
DOES EATING NUTRITIOUS FOODS
IMPACT A STUDENT'S SCHOOL
PERFORMANCE?
By: Tavianna Brooks
A 82.8% of over 17,000 university students
in Asia, Africa, and the Americas reported
consuming less than five servings of fruits
and vegetables daily.1 It is possible that the
hustle and bustle of school could
overshadow nutrition. However, could
nutrition have an impact on academic
performance? Nutrition plays a role in
determinants of academic performance,
such as energy and cognition.2 Cognition is
one of the most stable predictors of
academic performance,3 as it encompasses
the ability of the brain to memorize, store,
and extract information.4
Energy is derived from dietary
macronutrients like proteins,
carbohydrates, fats, and alcohol.5 The body
uses energy in various ways to support the
metabolic functions needed for survival,
including activity, exercise-induced energy
expenditure, and body thermoregulation.5
Low energy intake that does not meet an
individual’s needs results in the body
depleting its stores of fat and muscle,
ultimately resulting in fatigue.6-8 Fatigue
and lack of sleep are associated with
impaired cognition and poor academic
performance.9
Additionally, water plays a crucial role
in energy. An animal study showed that
long-term water insufficiency resulted
in decreased energy expenditure, along
with renal failure and worsened
dyslipidemia.10Therefore, as nutrition
provides energy, it decreases the
likelihood of fatigue and poor academic
performance.5-9
Multiple nutrients, such as lipids,
vitamin B-12, and iron, have crucial
functions in cognition. Over half of the
brain’s weight (between 50-60%) is made
of lipids, 35% of which are omega-3
polyunsaturated fatty acids (PUFAs).11
Omega-3 PUFAs defend against
neurodegeneration and provide fluidity
for the plasma membrane, which helps
maintain membrane integrity and
synaptic function.11-13
Docosahexaenoic acid (DHA), a type of
omega-3 fat, is noted for its essential
function in the development of the
brain of infants and in the maintenance
of brain function in adults.11,14 Low
consumption of omega-3 fatty acids,
therefore, can increase the likelihood of
developing memory loss.15
6

Vitamin B-12 also has a role in neural
myelination, brain development, and fetal
and child growth.16 Additionally, vitamin
B-12 deficiency is associated with neural
inflammation and oxidative stress,17 and
it is associated with poor
neurodevelopment in infancy.18 In a
study, B vitamins were capable of
improving the cognition of participants
with paraoxonase 1: a lipoproteinassociated
enzyme that is associated with
neurological disorders.19 However,
cognitive function may not improve if
vitamin B levels are in excess.20 Iron is a
component of hemoglobin that assists in
carrying oxygen from the lungs to the rest
of the body, including the brain.21 Iron
deficiency, therefore, impairs intelligence,
attention span, and sensory
perceptions.22 In a study on South
African school children with low iron
status, iron supplementation improved
learning and memory.23 However, iron
supplementation can be excessive, which
may cause decreased plasma zinc
concentrations and gastrointestinal
issues.21 A study on an older Spanish
population at risk for CVD showed water
also plays a role in cognition, as decreased
intake and poor hydration status were
associated with impaired cognitive
abilities.24
Various diets have different impacts
on academic performance. For example,
reduced consumption of nutrient-dense
foods could contribute to poor academic
performance.25 The Western diet,
defined as being high in saturated fats,
refined sugar, sodium, and poor in
micronutrients, is also associated with
cognitive dysfunction.25,26
Adequate consumption of fruits and
vegetables, on the other hand, is
associated in better math and reading
test scores.25 A study examining the
impact of a Mediterranean diet
supplemented with extra virgin olive
oil found that the Mediterranean diet
group had improved cognition and
memory when compared to the low
fat control group.27 Moreover,
Nordic, DASH, and MIND diets are
associated with improved and
maintained cognition and a
decreased risk of dementia.15
However, vegans and vegetarians are
at an increased risk of deficiency for
vitamin B-12, creatine, and omega-3
fatty acids.16,28 Therefore,
individuals following a vegan or
vegetarian diet should consider
screening for deficiencies and
implementing supplements.29
7

8
References
1. Peltzer K, Pengpid S. Correlates of healthy fruit and vegetable diet in students in low, middle and high income countries. Int J Public Health. 2014;60(1):79-90. doi:https://doi.org/10.1007/s00038-
014-0631-1
2. Pueschel A, Tucker ML, Rosado-Fager A, Taylor-Bianco A, Sullivan G. Priming Students for Success through Energy Management: The Balancing Act. Journal of Instructional Pedagogies. 2018;20.
Accessed July 22, 2023. https://files.eric.ed.gov/fulltext/EJ1178733.pdf.
3. Stadler M, Aust M, Becker N, Niepel C, Greiff S. Choosing between what you want now and what you want most: Self-control explains academic achievement beyond cognitive ability. Pers Individ
Dif. 2016;94:168-172. doi:https://doi.org/10.1016/j.paid.2016.01.029
4. Shi Y, Qu S. Cognitive Ability and Self-Control’s Influence on High School Students’ Comprehensive Academic Performance. Front Psychol. 2021;12. doi:https://doi.org/10.3389/fpsyg.2021.783673
5. Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N. A Critical Review on the Role of Food and Nutrition in the Energy Balance. Nutrients. 2020;12(4). doi:https://doi.org/10.3390/nu12041161
6. Azzolino D, Arosio B, Marzetti E, Calvani R, Cesari M. Nutritional Status as a Mediator of Fatigue and Its Underlying Mechanisms in Older People. Nutrients. 2020;12(2):444.
doi:https://doi.org/10.3390/nu12020444
7. Vellas B, Baumgartner RN, Wayne SJ, et al. Relationship between malnutrition and falls in the elderly. Nutrition. 1992;8(2):105-108. Accessed July 22, 2023. https://pubmed.ncbi.nlm.nih.gov/1591453/
8. Newman AB, Lee JS, Visser M, et al. Weight change and the conservation of lean mass in old age: the Health, Aging and Body Composition Study. Am J Clin Nutr. 2005;82(4):872-878.
doi:https://doi.org/10.1093/ajcn/82.4.872
9. Mao WC, Chen TY, Chou YC, et al. Effects of a selective educational system on fatigue, sleep problems, daytime sleepiness, and depression among senior high school adolescents in Taiwan.
Neuropsychiatr Dis Treat. 2015;11:741. doi:https://doi.org/10.2147/ndt.s77179
10. Daily JW, Zhang T, Wu X, Park S. Chronic water insufficiency induced kidney damage and energy dysregulation despite reduced food intake, which improved gut microbiota in female rats. J
Physiol Sci. 2019;69(4):599-612. doi:https://doi.org/10.1007/s12576-019-00668-7
11. Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022;14(10). doi:https://doi.org/10.7759/cureus.30091
12. Heras-Sandoval D, Pedraza-Chaverri J, Pérez-Rojas JM. Role of docosahexaenoic acid in the modulation of glial cells in Alzheimer’s disease. J Neuroinflammation. 2016;13(1).
doi:https://doi.org/10.1186/s12974-016-0525-7
13. Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008;9(7):568-578. doi:https://doi.org/10.1038/nrn2421
14. Horrocks LA, Yeo YK. Health benefits of docosahexaenoic acid (DHA). Pharmacol Res. 1999;40(3):211-225. doi:https://doi.org/10.1006/phrs.1999.0495
15. Puri S, Shaheen M, Grover B. Nutrition and cognitive health: A life course approach. Front Public Health. 2023;11. doi:https://doi.org/10.3389/fpubh.2023.1023907
16. Venkatramanan S, Armata IE, Strupp BJ, Finkelstein JL. Vitamin B-12 and Cognition in Children. Adv Nutr. 2016;7(5):879-888. doi:https://doi.org/10.3945/an.115.012021
17. Ford TC, Downey LA, Simpson T, McPhee G, Oliver C, Stough C. The Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Biomarkers
of Oxidative Stress: A Randomized Control Trial. Nutrients. 2018;10(12). doi:https://doi.org/10.3390/nu10121860
18. Chandyo RK, Ulak M, Kvestad I, et al. The effects of vitamin B12 supplementation in pregnancy and postpartum on growth and neurodevelopment in early childhood: Study Protocol for a
Randomized Placebo Controlled Trial. BMJ Open. 2017;7(8):e016434. doi:https://doi.org/10.1136/bmjopen-2017-016434
19. Perła-Kaján J, Włoczkowska O, Zioła-Frankowska A, et al. Paraoxonase 1, B Vitamins Supplementation, and Mild Cognitive Impairment. J Alzheimers Dis. 2021;81(3):1211-1229.
doi:https://doi.org/10.3233/jad-210137
20. Soh Y, Lee DH, Won CW. Association between Vitamin B12 levels and cognitive function in the elderly Korean population. Medicine. 2020;99(30):e21371.
doi:https://doi.org/10.1097/md.0000000000021371
21. Iron. NIH Office of Dietary Supplements. Published 2018. Accessed July 22, 2023. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional.
22. Jáuregui-Lobera I. Iron deficiency and cognitive functions. Neuropsychiatr Dis Treat. 2014;10:2087. doi:https://doi.org/10.2147/ndt.s72491
23. Baumgartner J, Smuts CM, Malan L, et al. Effects of iron and n-3 fatty acid supplementation, alone and in combination, on cognition in school children: a randomized, double-blind, placebocontrolled
intervention in South Africa. Am J Clin Nutr. 2012;96(6):1327-1338. doi:https://doi.org/10.3945/ajcn.112.041004
24. Nishi SK, Babio N, Paz-Graniel I, et al. Water intake, hydration status and 2-year changes in cognitive performance: a prospective cohort study. BMC Medicine. 2023;21(1).
doi:https://doi.org/10.1186/s12916-023-02771-4
25. Nyaradi A, Li J, Hickling S, et al. A Western Dietary Pattern Is Associated with Poor Academic Performance in Australian Adolescents. Nutrients. 2015;7(4):2961-2982.
doi:https://doi.org/10.3390/nu7042961
26. Ambrosini GL, Oddy WH, Robinson M, et al. Adolescent dietary patterns are associated with lifestyle and family psycho-social factors. Public Health Nutr. 2009;12(10):1807.
doi:https://doi.org/10.1017/s1368980008004618
27. Martinez-Lapiscina EH, Clavero P, Toledo E, et al. Virgin olive oil supplementation and long-term cognition: the Predimed-Navarra randomized, trial. J Nutr Health Aging. 2013;17(6):544-552.
doi:https://doi.org/10.1007/s12603-013-0027-6
28. Iguacel I, Huybrechts I, Moreno LA, Michels N. Vegetarianism and veganism compared with mental health and Cognitive Outcomes: A systematic review and meta-analysis. Nutr Rev.
2020;79(4):361-381. doi:10.1093/nutrit/nuaa030
29. Pawlak R, Lester SE, Babatunde T. The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature [published correction appears in Eur J Clin
Nutr. 2016 Jul;70(7):866]. Eur J Clin Nutr. 2014;68(5):541-548. doi:10.1038/ejcn.2014.46

The Lunch Box
Quick, Cheap, and
Easy Egg Stir Fry
\ By: Jace Brown
After a full day’s worth of
classes, work, studying at the
library and finishing the day
at Dottie Dorian, it’s time for
dinner. If the town center has
been denting your budget, egg
stir fry is a great tasting, quick
and nutritional meal idea.
Cooking is not only an
amazing way to save money,
but it’s also fun to enjoy with
friends. Most of the listed
prices will be based on
Walmart’s Great Value brand.
Ingredients
·Eggs (Protein)- 1.22$
·Uncle Ben's Garden Vegetable
Rice (Carb/Vitamins)- 2.33$
·Olive Oil (Fat)- 3.37$
·Optional Spices- Soy Sauce,
Pepper, Onion Powder, Garlic
Powder
\
Instructions
1.Scramble eggs in a pan with
olive oil and season to taste.
2.Heat premade rice in a
microwave.
3.Combine rice with eggs.
4.Add soy sauce and or other
spices to taste.
10

National
SENIOR CITIZEN DAY
AUGUST 21, 2023

Food Science
By: Brianna Ransome
What are (MCT) Medium-Chain
Triglycerides?
Triglyceride is the scientific term used for
fat. Triglycerides serve two primary bodily
functions - either utilized as an energy
source or stored as body fat. Mediumchain
triglycerides (MCTs) consist of fatty
acids with chain lengths ranging from 6
to 12 carbon atoms. The specific types of
MCTs include caproic acid (C6), caprylic
acid (C8), capric acid (C10), and lauric acid
(C12).
MCTs are in foods such as coconut oil,
palm kernel oil, and dairy products, but
their MCT compositions differ. MCT oil, on
the other hand, typically contains
significant concentrations of specific
MCTs, often including C8, C10, or a
combination of the two. MCT oil is
composed of triglycerides with mediumlength
chains of fats. These shorter chains
enable MCTs to digest more rapidly than
the longer-chain fatty acids in other
foods. In some cases, the specific types
have unique benefits.
Why should you make sure MCTs are
a part of your diet?
Medium-chain triglycerides (MCTs) are
absorbed more rapidly by the body than
long-chain triglycerides (LCTs) due to
their shorter fatty acid chain length.
Unlike longer-chain fats, MCTs travel
quickly from the gut to the liver without
requiring bile for breakdown. In the liver,
MCTs are efficiently converted into an
immediate energy source as they enter
the bloodstream without further break
down.
Photo by: Seksak Kerdkanno
12

Food Science
Why should you make sure MCTs
are a part of your diet? (cont'd)
Additionally, when following a ketogenic
diet, MCTs can be converted into ketones
in the liver, providing an energy source
for brain cells as they can pass through
the blood-brain barrier.
The brain primarily depends on glucose
for energy, using about 120 to 130 grams
of glucose daily. However, during low
carbohydrate intake or fasting, the body
generates ketones (acetoacetate and
beta-hydroxybutyrate) as an alternative
energy source for the brain. Ketones can
supply over 60% of the brain's energy
needs and are preferentially used over
glucose.
Medium-chain triglyceride (MCT) oil can
produce ketones and be an alternative
brain fuel. It can be consumed
independently of fasting or carbohydrate
intake, making it advantageous
compared to restrictive diets like lowcarbohydrate
high-fat (VLCHF) and lowcarbohydrate
high-fat (LCHF) diets. Some
studies show a dose-dependent effect of
MCT supplementation on ketone
generation, consistent across different
age groups.
What you should remember:
A healthy diet includes fat. Because of
the abbreviated chain length, the body
swiftly breaks down. It absorbs mediumchain
triglycerides, producing rapid
energy release and reducing the
likelihood of being stored as fat. Coconut
oil is a fat with a good source of MCT.
Incorporating ingredients that contain
MCT is more accessible than one might
think.
Referenced Work:
Juby AG, Blackburn TE, Mager DR. Use of medium chain triglyceride (MCT) oil in subjects with Alzheimer's disease: A randomized, double-blind, placebo-controlled, crossover
study, with an open-label extension. Alzheimers Dement (N Y). 2022;8(1):e12259. Published 2022 Mar 14. doi:10.1002/trc2.12259
13

SUMMER FRUITS
AND
VEGETABLES
HTTPS://SNAPED.FNS.USDA.GOV/RESOURCES/NUTRITION
-EDUCATION-MATERIALS/SEASONAL-PRODUCE-
GUIDE/SUMMER
FRUITS
FRUITS
VEGETABLES
VEGETABLES
APPLES
APRICOTS
AVOCADOS
BANANAS
BLACKBERRIES
BLUEBERRIES
APPLES
APRICOTS
AVOCADOS
BANANAS
BLACKBERRIES
BLUEBERRIES
CANTALOUPE
CHERRIES
LEMONS
HONEYDEW
MANGOS
PEACHES
CANTALOUPE
CHERRIES
LEMONS
HONEYDEW
MANGOS
PEACHES
PLUMS
RASPBERRIES
STRAWBERRIES
WATERMELON
PLUMS
RASPBERRIES
STRAWBERRIES
WATERMELON
BEETS
BELL PEPPERS
CARROTS
CELERY
CORN
BEETS
BELL PEPPERS
CARROTS
CELERY
CORN
CUCUMBERS
EGGPLANT
GARLIC
GREEN BEANS
LIMA BEANS
CUCUMBERS
EGGPLANT
GARLIC
GREEN BEANS
LIMA BEANS
OKRA
SQUASH
TOMATOES
ZUCCHINI
OKRA
SQUASH
TOMATOES
ZUCCHINI
15

Sports Nutrition
THE IMPORTANCE OF
MACRONUTRIENTS
BEFORE, DURING, AND AFTER
EXERCISE
BY: ANDREA BUTLER
It is crucial athletes are aware of the macronutrients required
before, during, and after exercise to maintain optimal
performance and nutritional health. Firstly, athletes who
engage in high intensity activity need to consume
carbohydrates in the pre-exercise phase to reach peak
capacity.1 The body breaks down carbohydrates into glucose
utilizing the sugar for immediate energy or to be stored in the
muscles and liver. Therefore, having a carbohydrate-rich
meal before exercising can increase plasma glucose uptake
into the muscle cells to enable muscle contraction during a
workout.1
According to Ormsbee et al, most studies demonstrate either
no negative effects or enhanced performance with preexercise
carbohydrate ingestion for endurance athletes.1 It’s
important to note that while the timing of carbohydrate
intake influences metabolic effects, the specific outcome of
pre-exercise carbohydrate ingestion on performance is less
clear.1 However, research shows that the type and
composition of carbohydrates can influence gastric
emptying and cause GI distress which could impact an
athlete’s performance.1
16

Secondly, it is common for athletes who
engage in high intensity sports to have
protein before exercising to be used as
energy and aid in muscle tissue repair.
Similarly to carbohydrate ingestion,
Delidicque et al explains that timing of
ingestion, amount, and source of
protein are factors that need to be
considered during training periods and
competitions.2 Since a high protein
meal slows digestion, it is important
that athletes begin with a carbohydrate
source first, then slowly introduce a
protein source.2 For example, starting
off with whole grain toast then adding
one scramble egg.
In the post-exercise phase, it is
recommended that athletes consume
proper amounts of protein. Dietary
protein supports the rebuilding of
muscle tissue that may have
undergone damage or physiological
adaptations during exercise.2
Moreover, protein ingestion after
exercising facilitates the skeletal
muscle adaptive response leading the
body into muscle reconditioning.3
During endurance exercise or
prolonged workouts, protein is broken
down into six amino acids to yield
energy – leucine, isoleucine, valine,
aspartate, asparagine, and
glutamate.4 At the start of an
endurance exercise the sufficiency of
carbohydrate stores are dependent on
an athlete’s carbohydrate
consumption prior to that training
period.4
For example, if the athlete had a low
carbohydrate diet then small amounts
of energy would be stored as muscle
glycogen compared to having a high
carbohydrate diet.4 Therefore, as
muscle glycogen stores decrease more
energy may be needed from protein
metabolism during a workout.4 In this
case, the skeletal muscles would utilize
the amino acid leucine for energy.4
Likewise to protein, carbohydrates are
essential for athletes to consume
immediately after workouts to
replenish glycogen stores that were
burned during exercise.4 Depending on
the level of intensity, eating small
amounts of healthy fat after exercising
can aid in replenishing fat stores and
aid in recovery.4 In addition to protein,
carbohydrates, and fats, it is also for
vital that the athlete stay hydrated
before, during, and after a workout. If
the athlete does not properly hydrate, it
may lead to injury and inhibit recovery
time after exercising.4
17

To incorporate a good amount of
carbohydrates before exercising, an
athlete can have a variety of whole
grains, fruits, dairy, granola bars, or
sports drink. Some examples of preworkout
meals are the following: (1)
whole grain bread with peanut butter
and a banana. (2) overnight oats that
have chia seeds, almond milk, and
berries. (3) yogurt with a banana and
granola. To include carbohydrates,
protein, and healthy fats after
exercising meals may include the
following: (1) whole grain PB&J with an
apple. (2) fruit smoothie with a bagel
and cream cheese. (3) avocado toast
with eggs. Recommended ranges of
protein, carbohydrates, fluids, and fat
for athletes should be used as
guidelines to ensure physical and
nutritional safety.4 Furthermore, meals
should be individualized according to
an athlete’s food preference and GI
tolerance. Factors of intensity and
duration may require an athlete to
consume higher or lower amounts of a
macronutrient to maintain body weight
and increase performance.4 As
dietitians work alongside athletes, it is
important they have a voice in their
meal plan to guide them in
experiencing which foods assists or
hinders them from reaching their goals.
18
References
1. Ormsbee MJ, Bach CW, Baur DA. Pre-Exercise Nutrition: The Role of
Macronutrients, Modified Starches and Supplements on Metabolism and
Endurance Performance. Nutrients. 2014;6(5):1782-1808.
doi:10.3390/nu6051782
2. Deldicque L. Protein Intake and Exercise-Induced Skeletal Muscle
Hypertrophy: An Update. Nutrients. 2020;12(7):2023-. doi:10.3390/nu12072023
3. van Loon LJ. Role of dietary protein in post-exercise muscle
reconditioning. Nestle Nutr Inst Workshop Ser. 2013;75:73-83.
doi:10.1159/000345821
4. Dunford M, Doyle JA, Killian L. Nutrition for Sport and Exercise. 5th ed.
Cengage; 2022.

August 26, 2023
Women's
EQUALITY DAY
Lets celebrate this day in honor of adding
the 19th Amendment to the Constitution,
gaining women the right to vote!

Monthly Hacks
S A V E M O N E Y O N G R O C E R I E S
W H I L E S T I L L E A T I N G N U T R I T I O U S
F O O D S
B Y : S O P H I A H A R R I S
Eating a healthy diet can seem expensive and overwhelming,
especially as a college student. Luckily, there are a few tips
and tricks that can help one save money when buying
nutritious food items!
P U R C HASE NON-PERISHABLE FOODS IN
B U L K
Since they are cheaper and last longer than
perishables. This also allows one to always
have some food when groceries are running
low. Some examples of non-perishable foods
include dried, frozen, and canned foods. 1
20

C o m p a r e t h e p r i c e s o f f o o d i t e m s
M a n y g r o c e r y s t o r e s a n d
s u p e r m a r k e t s h a v e t h e i r o w n
w e b s i t e s t h a t l i s t t h e i t e m s t h a t
t h e y s e l l i n t h e i r s t o r e s . I f y o u h a v e
t h e t i m e , m a k e s u r e t o v i s i t t h e i r
w e b s i t e s t o c o m p a r e p r i c e s a n d s e e
w h i c h s t o r e s h a v e t h e l o w e s t p r i c e s
f o r t h e i n g r e d i e n t s y o u n e e d .
K n o w w h e r e t h e c h e a p e r i t e m s a r e
l o c a t e d i n t h e s t o r e s
I t ’ s b e s t t o l o o k f o r t h e s e i t e m s a t t h e
o u t e r a i s l e s a n d a t t h e b o t t o m o f
s h e l v e s , a s t h e g e n e r i c b r a n d s o f f o o d
i t e m s a r e l o c a t e d t h e r e .
G e n e r a l l y , g e n e r i c b r a n d s a r e c h e a p e r
t h a n t h e b i g b r a n d n a m e i t e m s . T h e
t y p e s o f p r o d u c e t h a t y o u d e c i d e t o
b u y w i l l h a v e a n i m p a c t o n t h e p r i c e
a s w e l l . P r o d u c e t h a t a r e i n - s e a s o n
w i l l a l w a y s b e c h e a p e r b e c a u s e t h e y
a r e e a s i e r t o g r o w t h a n i n t h e o f f -
s e a s o n , a l l o w i n g f o r a n a b u n d a n c e o f
s a i d p r o d u c e . 2
U s e d i s c o u n t s
C o u p o n c l i p p i n g i s a m e t h o d o f
c o l l e c t i n g v a r i o u s c o u p o n s t o g e t
d i s c o u n t s o n g r o c e r i e s . M a n y s t o r e s
h a v e f l y e r s o f t h e i r c o u p o n s t h a t t h e y
s e n d i n t h e m a i l a n d p l a c e i n t h e v e r y
f r o n t o f t h e s t o r e .
S o m e t i m e s y o u m a y e v e n f i n d c o u p o n s
o n t h e b a c k o f t h e r e c e i p t . O n e c a n a l s o
g a i n a c c e s s t o d i s c o u n t s b y j o i n i n g t h e
l o y a l t y p r o g r a m s o f t h e g r o c e r y s t o r e s
y o u f r e q u e n t . B y j o i n i n g t h e s e l o y a l t y
p r o g r a m s , y o u w i l l h a v e a c c e s s t o
a d d i t i o n a l d i s c o u n t s a n d e l e c t r o n i c
c o u p o n s t h a t a r e o n l y a c c e s s i b l e t o
m e m b e r s o f t h e p r o g r a m .
M a k i n g a g r o c e r y l i s t
Only buying what's on your list allows you
to focus on the healthy foods you need
instead of overspending on treats.
Furthermore, when purchasing your
groceries, make sure to look at the unit
price to see which item will give you the
greatest amount of product for the
cheapest price.
21

C h e c k A v a i l a b l e R e s o u r c e s
I f y o u h a v e a l i m i t e d b u d g e t , y o u c a n
a l s o c h e c k i f y o u q u a l i f y f o t h e
s u p p l e m e n t a l N u t r i t i o n A s s i s t a n c e
P r o g r a m o r S N A P . S N A P i s a
g o v e r n m e n t f u n d e d p r o g r a m t h a t
h e l p s i n d i v i d u a l s a n d f a m i l i e s
p u r c h a s e f o o d s . I f y o u a r e h a v i n g
d i f f i c u l t i e s b u y i n g e n o u g h f o o d , t h e n
S N A P m a y h e l p y o u p u r c h a s e t h e
f o o d s y o u n e e d . 3
C h e c k i n g t h e e x p i r a t i o n d a t e s o n
y o u r g r o c e r i e s
T h i s c a n a l s o r e d u c e f o o d w a s t e
b e c a u s e y o u c a n m a k e s u r e t h a t y o u
w i l l h a v e e n o u g h t i m e t o c o n s u m e
e v e r y t h i n g b e f o r e i t e x p i r e s . 5
R e d u c e f o o d w a s t e a s m u c h a s
p o s s i b l e
O n e c a n l o s e a l o t o f m o n e y o v e r t i m e
b y w a s t i n g f o o d . P l a n n i n g y o u r m e a l s
i s o n e w a y t o l i m i t f o o d w a s t e .
P l a n n i n g y o u r m e a l s a l s o a s s i s t s i n
m a k i n g n u t r i e n t d e n s e f o o d s t h e f o c u s
o f y o u r m e a l s a n d p r e v e n t s y o u f r o m
s p e n d i n g m o n e y o n t o o m u c h f o o d .
E a t i n g y o u r l e f t o v e r s b e f o r e t h e y g o
b a d c a n r e d u c e f o o d w a s t e a s w e l l . 4
A d d i t i o n a l l y , w h e n b u y i n g f r e s h
p r o d u c e i n - s e a s o n , t r y b u y i n g t h e m i n
v a r y i n g d e g r e e s o f r i p e n e s s s o t h a t
y o u c a n s p a c e t h e f o o d o u t o v e r t h e
w e e k .
22
C h e c k i f y o u r u n i v e r s i t y h a s a f o o d
p a n t r y
M a n y c o l l e g e s h a v e a f o o d p a n t r y
t h a t s e r v e s s t u d e n t s a n d s t a f f
m e m b e r s t h a t m a y d e a l w i t h f o o d
i n s e c u r i t y a n d p o v e r t y . U N F , f o r
e x a m p l e , h a s L e n d - A - W i n g , w h i c h
g i v e s f o o d , h y g i e n e p r o d u c t s , a n d
s c h o o l s u p p l i e s f o r f r e e . I f y o u a r e a
U N F s t u d e n t w h o i s o n a t i g h t b u d g e t
a n d i s n o t e l i g i b l e f o r S N A P , L e n d - A -
W i n g m a y b e a n o p t i o n f o r y o u .
REFERENCES
1. KAZZI F. 5 WAYS TO SAVE MONEY ON GROCERIES. VIBRANT LIFE. 2023;
39(2). ACCESSED JULY 22, 2023. HTTPS://GO.GALE.COM/PS/I.DO?
P=ITOF&U=JACK91990&ID=GALE%7CA745051412&V=2.1&IT=R
2. WHITNEY A. 17 WAYS TO SAVE MONEY ON GROCERIES. BON APPÉTIT.
PUBLISHED FEBRUARY 7, 2018. ACCESSED JULY 22, 2023.
HTTPS://WWW.BONAPPETIT.COM/STORY/SAVE-MONEY-ON-GROCERIES
3. TOP TIPS OLDER ADULTS CAN USE TO SAVE MONEY AT THE GROCERY
STORE. NATIONAL COUNCIL ON AGING. PUBLISHED JULY 17, 2023.
ACCESSED JULY 22, 2023. HTTPS://WWW.NCOA.ORG/ARTICLE/TOP-TIPS-
OLDER-ADULTS-CAN-USE-TO-SAVE-MONEY-AT-THE-GROCERY-STORE
4. LUK J, CAO A. 9 TIPS TO SAVE MONEY ON GROCERIES. FOOD AT UBC
VANCOUVER. ACCESSED JULY 22, 2023. HTTPS://FOOD.UBC.CA/9-TIPS-TO-
SAVE-MONEY-ON-GROCERIES/
5. 20 WAYS TO SAVE MONEY ON YOUR GROCERIES. UNLOCKFOOD.CA.
PUBLISHED 2018. ACCESSED JULY 22, 2023.
HTTPS://WWW.UNLOCKFOOD.CA/EN/ARTICLES/BUDGET/20-WAYS-TO-SAVE-
MONEY-ON-YOUR-GROCERIES.ASPX

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