2) Physical Health (Your Body Is Infrastructure)

Eating Healthy on a Budget

• Bulk Buying: Rice, beans, frozen vegetables, and eggs are the highest-value foods in the U.S.
• Avoid the Middle Aisles: Stick to the perimeter of the grocery store (Produce, Meat, Dairy) to avoid expensive, processed junk.

Related Resource: Healthy Grocery Shopping on a Student Budget

Protein Intake Basics

• Aim for 1.6 grams of protein per kilogram of body weight. This keeps you full and protects your muscles while you study or work long hours.

Free Resource:How Much Protein Do You Actually Need?

Blood Sugar Management

Avoid the 2 PM crash.

• Eat your fiber (veggies) and protein before your carbs (rice/bread). This slows down the sugar spike and keeps your brain sharp for hours.

Free Resource: The Science of Food Sequencing

Eating Out Strategically

If you must eat fast food, choose places like Chipotle (bowls with double greens) or Cava over deep-fried options. Look for grilled protein and avoid sugary sodas.

Cultural Food Adaptation

You do not have to stop eating your traditional cultural food to be healthy!

• Simply increase the proportion of protein and vegetables in your traditional dishes and reduce the amount of white rice or heavy oils. Your cultural heritage is a source of strength, not a health liability.