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Informing yourself about the basics of proper nutrition can help you understand what your body needs to be healthy and avoid gaining the dreaded "Freshman Fifteen." It can also help you identify the best healthy foods for an eating plan to keep you on track. Depending on how active you are, men need 2,500 calories per day while women need approximately 2,000. You will get proper nutrition if you incorporate foods from the five food groups every day. The five food groups are: fruits, vegetables, grains, proteins, and dairy. Fresh fruits and vegetables are an important part of any healthy diet. They contain many important nutrients for you that can help you stay healthy and maintain your weight. You need 1-1.5 cups of fruit per day. You can get this from eating whole fruits such as raspberries, blueberries, or strawberries, or from drinking 100% fruit juice. Make sure to vary the fruits you choose so that you get a range of nutrients and try to not process them. For example, eating a cup of pure berries is much healthier than eating berries on top of a cake. You need 2.5-3 cups of vegetables per day. You can get this from eating whole vegetables such as broccoli, carrots, or peppers, or from drinking 100% vegetable juice. Make sure to vary the vegetables you choose so that you get a range of nutrients. Fruits and vegetables are easily incorporated into a variety of dishes including soups and stews, stir fry, or even something as simple as a cup of Greek yogurt with fresh fruit for a dessert. One of the primary sources of energy for you should be breads and grains. Getting enough breads and grains every day will help you keep up your energy and can also provide additional nutrients such as iron. You need between 5-8 ounces of grains per day, of which should be whole grains. You can get grains and whole grains from foods such as brown rice, whole wheat pasta or bread, oatmeal, or cereal. Choose grains that are as minimally processed as possible. For example, brown rice and whole wheat bread are far healthier than white rice. Choose breads and grains that are fortified with iron, Vitamin B, fiber and protein. Protein is an important nutrient for any person, especially when you're experiencing the pressures of studying. Traditional sources of protein such as meat or alternative sources such as fish or nuts can help you get enough protein. You need 5-6.5 ounces of protein per day. You can get protein from lean meats including beef, pork, or poultry; cooked beans; eggs; peanut butter; or nuts and seeds. You can get protein from a wide variety of non-meat foods including: nuts and nut butters such as almonds or peanut butter, soy products, tofu, quinoa, or legumes like lima beans. Be careful when consuming seafood or fish. Limit your cooked fish intake to 8-12 oz. per week and your canned intake to 6 oz. per week. Avoid tuna steaks, swordfish, mackerel, shark or any other fish with high mercury levels. Calcium is essential for maintaining your healthy and maybe even your weight. Eating foods such as cheese, yogurt, and even ice cream can help ensure you get the recommend servings of dairy. You need 2-3 cups, or 12 oz., of dairy per day. You can get calcium from a wide range of foods including dairy products like cheese, milk, or yogurt; leafy green vegetables such as spinach; dried beans or peas; and tofu.

summary: Be aware of proper nutrition. Eat plenty of fruits and vegetables. Consume breads and grains for energy. Eat protein to help maintain strength and provide energy. Ingest dairy for extra protein, strong bones and muscles.

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To make wooden gears, you should have access to a wood work studio. You'll need access to a band saw or jigsaw, an awl, brad point drill bits (5/16 or 8mm), and a wood rasp. You'll also need access to a printer, a smooth shank, and short wood screws. You'll need to use Baltic birch plywood because it is very durable. You'll recognize this type of plywood based on the several layers within the wood. You could alternatively use UHMW plastic, Masonite, or phenolic resin material. Avoid using spruce or fir plywood because it is simply not strong enough. When handling this type of equipment it may be wise to use some safety precautions. First, never allow a young child to operate any large machinery unsupervised. Though it is not required, wear safety glasses while operating the larger machines. There's a chance of a small scrap of wood to pierce your eye. Go online to a free wood generator like https://woodgears.ca/gear_cutting/template.html for your template. A generator like this allows you to modify all the aspects like tooth spacing, number of teeth, number of spokes and more. When you've created the right sized gears, print them off. Templates generally have two different sized gears. The template will allow you to make size adjustments without messing up the gear ratio. The template is designed to adjust both large and small gears together. The teeth will be the same size for both sized gears to ensure a smooth rotation. Generators like this even let you animate your design to test how it works. There are more sophisticated gear templates that are available for download as well. You can also create your own template using paper, pencil, and a protractor.
summary: Receive access to a workshop. Gather the right plywood. Use safety supplies. Obtain a template.