The Foods & Nutrition Corner is brought to you on a monthly basis by students in Waukee High School's APEX program. In consultation with registered dietitians from Fareway, students research a variety of nutrition topics focused on improving the well-being of student-athletes. We'll also share a new recipe every month related to the primary topic discussed.

This month's Foods & Nutrition Corner written by Sophie Havnen, Waukee APEX Associate

Setting and Achieving Nutritional Goals

Consistent tracking of everything you eat and drink for several days helps you learn about what you eat, where you eat, when you eat, and why you eat. This is your individual pattern of eating. The longer you journal, the more you will learn. It will help you reflect on current habits that need to be changed or reinforced, and think of new habits you want to add.

Charts are one of the most effective ways of reaching hydration goals. Whether it is on an app, a notebook, a phone/computer, a bullet journal, or just scrap paper. ​Start by tracking when, what, and how much you drink each day. ​First, it is important to set a specific goal- how much water do you want to drink each day? Once you decide that, try scheduling that goal into each day. Will you drink a glass every hour for however long it takes to reach your goal? Are you going to plan the water consumption along with your meals and snacks- two glasses at breakfast, lunch, and dinner? ​Recording these things right after you drink any water will make the notes most accurate. ​To create a water intake chart, line out the days of the month, and your goal across, as seen below:

Setting reminders on your phone is another great way to help you reach your goals.

Benefits of Meal Prepping

  • It saves time
  • It is less expensive
  • Helps to manage portion sizes
    • Meal prepping allows you to eat your favorite meals with predetermined portion sizes so you don’t overindulge. Having a collection of well-balanced meals will help you regulate what you eat to stay on track for your nutrition goals
  • Creates a better relationship with food
  • Another way to reach nutritional goals
    • Initial control over things like protein intake - plan it into your week

How to Begin Meal Prepping

First, choose a meal you would like to prepare for, then pick a day to do your meal prepping - Sundays and Wednesdays are common choices. Once you have a day chosen, determine how many days you will prep. Try experimenting with prepping for two or three days before all five. Make sure you are prepping recipes you will actually eat and are making enough food for your schedule.


Food Journaling: How to Keep Track of What You Eat

Bullet Journal Water Trackers

Tips to Keep Track of Water Intake

7 Benefits of Meal Prepping

The IGHSAU Foods & Nutrition Corner is created by high school students in Waukee High School's APEX program. The IGHSAU is thankful for its partnership with Waukee APEX to create meaningful content to share with our member schools, student-athletes, coaches, and fans. To learn more about Waukee APEX, click here.