by Suzanne Holloway | Sep 26, 2025
In a previous blog, we explored budgeting as one of the elements of money management. But once you know where your money is going, the next step is making that money work for your future through saving.
Savings is the portion of your income set aside for future expenditures, whether it’s for emergencies, a down payment on a home, or retirement. In some cases, employers help with this through deferred compensation plans, which set aside part of your paycheck to be paid out later, often at retirement.
Most people have been told to follow the rule of saving 10–20% of their income, but that isn’t always realistic. Instead of getting discouraged, create a savings rule that works for your circumstances. Focus first on building your emergency fund and choose to save an amount—either a specific dollar figure or a percentage of your income—that feels manageable. The key is consistency. Even small, regular contributions add up over time and build the habit of saving. People who regularly track their expenses and savings often find themselves saving more, simply because they’re staying mindful and intentional about where their money goes.
Types of Saving Accounts
Save regularly toward your goals – it will add up quickly! Photo source: UF/IFAS Extension
Where should you keep your savings? The answer depends on your individual needs and the amount you have set aside. While piggy banks, jars, and other at-home containers can serve as temporary spots for small amounts, they aren’t secure for holding larger sums. Instead, consider moving your money to a depository like a bank, credit union, or another financial institution. These places not only offer services such as checking and savings accounts, loans, and investment options, but also keep your money safer: your funds can earn interest and are generally insured against loss from theft, fire, or other disasters—unlike the cash kept at home.
Keep in mind, not all savings accounts are the same. The right match(es) for you depend(s) on your financial goals, how easily you want to access your money, the interest rate, and any account fees or restrictions.
- Traditional savings accounts are common, easy to open, and generally fee-free, but they tend to offer low interest rates. Most brick-and-mortar banks and credit unions offer traditional accounts, often paired with convenient mobile apps.
- Student and kids’ savings accounts—available at many brick-and-mortar banks and credit unions—are specifically designed to help children, teens, and students (often up to age 25) build good financial habits, like budgeting and saving.
- A Health Savings Account (HSA) is a specialized savings account you can use to save for qualified out-of-pocket medical expenses, offering both tax incentives and flexibility for healthcare needs.
- High-yield savings accounts provide above-average interest rates (or APY). These are typically found at online banks, which can offer better rates and lower fees due to reduced operating costs. Some financial institutions also offer high-yield checking account options.
- Money market accounts blend features of both checking and savings. They earn interest, but also let you make limited withdrawals or debit purchases each month, making them a flexible but somewhat restricted option.
- Certificates of deposit (CDs) let you lock in your money for a fixed period, usually at a higher interest rate than standard savings. Early withdrawals are often penalized.
- Cash management accounts are a middle ground between saving and investing. These interest-bearing accounts securely hold your money while you decide on your next investment move.
By choosing the right account(s) based on your financial goals, you can make your money work smarter, not just harder.
Savings Tools & Resources
Generally speaking, most savings apps are also built into budgeting apps—something we covered in a previous blog—or are included with investment apps, which we’ll explore in an upcoming post.
Additional Resources
Save and Invest (MyMoney.gov)
Saving & Investing (Khan Academy)
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by Suzanne Holloway | Sep 5, 2025
Money management refers to the process of overseeing and planning all aspects of your finances, including budgeting, saving, and investing. Effective money management helps you understand your current financial situation, set goals for the future, and make informed decisions to support your financial and overall well-being.
What’s a Budget?
Many people view budgeting, or “living on a budget,” as restrictive, but in reality, it is simply a tool that summarizes your income and expenses over a set period—often a month—to help you prioritize spending and achieve your goals. To start, calculate your total income from paychecks and any other sources (for example, child support, gifts, or public assistance). Then, list all your fixed costs (e.g., rent, insurance, property taxes, and occasional fees) and flexible expenses (e.g., groceries, transportation, and entertainment). By managing your flexible expenses wisely, you can ensure you have enough to cover your fixed obligations and also make progress toward your financial goals. Subtract total expenses from your income. If the result is negative, you are spending more than you earn and may need to adjust your budget. At the start of each budgeting period, set your plan, and at the end, review your spending and adjust as needed for the next period.
Budgeting Strategies
A budget isn’t one-size-fits-all, because everyone’s income, expenses, and priorities are different. Budgets should be tailored to your unique situation, which is why there are various strategies to choose from. Some of the most common strategies include the 50/30/20, Pay Yourself First, Zero-based, and Envelope budgets.
The 50/30/20 method divides your income into three categories: 50% for needs like housing, insurance, and groceries—things you can’t do without; 30% for wants such as dining out, subscriptions, or vacations; and 20% for savings to support future goals like building an emergency fund, buying a home, or saving for retirement. Debt reduction, such as paying minimum and additional payments for loans and credits, is placed in both the needs and savings categories.
© Andrey Popov / Adobe Stock
Pay Yourself First sets savings as the first expense by setting aside a fixed amount or percentage of your income as soon as you are paid. Start by focusing on building your emergency fund until it covers three to six months of essential living expenses. Once that’s accomplished, you can direct savings toward other financial goals. Setting up separate accounts or vaults for each goal can make it easier to track your progress and stay organized.
Zero-Based Budget ensures that every dollar you earn is assigned a specific purpose—whether for expenses and savings—so that your income minus your expenses always equals zero.
Envelope Budget, sometimes called “cash stuffing,” involves dividing your funds into envelopes (physical or digital), each representing a spending category. When the money in an envelope runs out, you stop spending in that category until the next budgeting period.
Budgeting Tools & Resources
There are many budgeting resources available, including apps, online tools, and printable worksheets. While some are free, many charge a fee to use or require payment to unlock additional features such as detailed reports, automatic account syncing, or advanced goal-tracking tools. Popular free mobile applications include:
*basic version; paid premium features available
Common paid apps:
Some banks and credit unions also offer built-in budgeting tools—check if there are any fees. Free printable worksheets from organizations like the Federal Trade Commission’s budget worksheet and the UF/IFAS Extension Money Management Calendar are also available. Furthermore, some prefer to create their budgets or use templates in Google Sheets or Microsoft Excel.
Explore different tools and mobile application options. Consider your financial goals, resources, and preferred budgeting strategy before making a decision, especially if you are considering a paid service.
Additional Resources
50/30/20 Calculator (OPERS)
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by Suzanne Holloway | Aug 1, 2025
The term “freshman 15” describes the widespread belief that college students gain fifteen pounds during their first year. This concept originated in the mid-to-late 1980s, with a 1985 peer-reviewed article reporting an average weight gain of 8.8 pounds in women. Later, in 1989, Seventeen magazine popularized the phrase by chronicling a student’s struggle with first-year weight gain. Despite its popularity, the evidence behind the “freshman 15” experience is limited. Furthermore, studies have been somewhat inconsistent, with some observing weight gain, others showing weight loss, and/or no change in weight. For example, a 2008 study found weight changes ranging from -5 to +20 pounds with an average of roughly +3 pounds.
For most students, the “freshman 15” is more accurately a “freshman 5.” Both numbers, though, are broad generalizations, and real experiences vary. Starting college marks a major life transition: the independence, new routines, and unique pressures involved can all influence well-being. As a result, some students may gain weight, others might lose weight, and some may see no change at all. Nonetheless, it is important to note that weight and body mass index (BMI) should not be used as sole indicators for health since they do not factor in lifestyle behaviors and body composition.
College Wellness Tips
Looking to build healthy habits in college? Here are some wellness tips and resources to help incoming and current college students.
Eating Habits
With limited access to kitchens, many freshmen rely on dining halls, restaurants, and convenience stores for food. The abundance of choices, particularly at dining halls, including many tempting comfort foods, can easily lead to mindless eating, especially during times of stress or homesickness. Just because your parents aren’t there to remind you doesn’t mean you should stop eating fruits and vegetables; they remain an essential part of a healthy diet and lifestyle. Practicing mindful eating by paying attention to hunger cues, savoring your food, and choosing a balanced meal can make it easier to nourish your body, avoid overeating, and feel your best.
© ActionGP / Adobe Stock
Sleeping Habits
Poor or inconsistent sleep can undermine both physical and mental health, impairing cognitive function and even increasing appetite (which can contribute to overeating and weight gain). Good sleep hygiene is vital—try to keep a regular bedtime, limit caffeine, nicotine, and alcohol late in the day, avoid screens before sleep, and wind down with relaxing activities like reading or meditation.
Stress Management
Stress triggers the release of cortisol, sometimes called the “stress hormone.” When stress is chronic (long-term), cortisol remains high and disrupts the body, slowing metabolism, increasing fat storage (especially in the abdomen), raising blood sugar, and fueling cravings for calorie-dense comforting foods. This can explain why people often “eat their feelings” and reach for familiar or sugary snacks during tough times. Chronic stress is also linked to conditions like depression, high blood pressure, metabolic disorders (e.g., obesity), and fatigue. Healthy ways to cope with stress include seeking social support, building a consistent sleep routine, practicing mindful eating, and staying physically active.
University Student Wellness Resources
If you’re struggling with your physical or mental health, don’t hesitate to reach out. Most universities offer support services for students, such as Florida Agricultural and Mechanical University, Florida State University, and the University of Florida.
Additional Sources
University of Georgia
University of Utah
by Suzanne Holloway | Apr 28, 2025
Dietary protein is an important macronutrient for human health, and it can be found in a wide variety of foods. To learn more about the basics of protein, check out this earlier article.
Types of Protein Sources
Before we explore the different types of protein food sources, it is important to think about what else comes with it. When you eat foods that are rich in protein, you are also getting other things like fats, fiber, sodium, and other nutrients. Current evidence suggests that the “protein package,” has a greater impact on our health than the amount of protein eaten.
Traditional Animal-based
Source: World Resource Institute (Click on the image to see a larger version.)
Traditional sources like beef, pork, lamb, poultry, and seafood usually come from farms or wild sources. These proteins are complete protein sources because they contain all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Additionally, animal-based protein is referred to as “high-quality” protein due to its high concentration of amino acids and digestibility, rather than its impact on human health or the environment. Regardless, it is important to note that not all animal-based proteins are created the same.
Red and Processed Meats
Red meats like beef, pork, and lamb, and processed meats, such as luncheon meats, hot dogs, and jerky, are high in saturated fats; furthermore, processed meats also contain a high amount of sodium. High intake of red meat, especially processed meats, has been linked to increased risk of cardiometabolic diseases, like heart disease, stroke and type 2 diabetes, and various cancers.
Dairy
Dairy products like milk, cheese, and yogurt are good sources of calcium, protein, and other important nutrients. But they can also have a lot of saturated fat, so it is better to consider the low-fat options.
Poultry and Eggs
Poultry, like chicken and turkey, is defined as a “high quality” and complete protein source like red meat. However, poultry, unlike red meat, generally has a lower saturated fat content; a notable exception to this generalization is duck. Eggs are also a complete source of protein with healthy fats and other nutrients.
Seafood
Seafood, such as salmon, Pacific oysters, tuna, and whitefish contain important types of omega-3 fatty acids, like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are a type of polyunsaturated or “healthy” fat; they play an important role in cellular membrane function and support the function of the cardiovascular and endocrine systems. The major concern involved in consuming seafood, specifically fish, is the amount of mercury present; however, these levels vary between species. For advice on eating fish, check out this article from the FDA.
Plant-based
Beans, Peas, Lentils, Grains, and Soy
Beans, peas, and lentils are great plant-based proteins that also give you fiber, vitamins, and minerals. However, typically, a single type of bean, pea, or lentil does not constitute a complete protein by itself. It is advised to mix different types or add other foods to get complete protein, like the classic combination of rice and beans. Soybeans and soy products, like tofu and tempeh, are also a good source of protein, especially for those on a vegan and vegetarian diet. Rice is also a good source of protein, but like other plant-based sources, does not provide a complete protein and should be combined with other foods to ensure adequate intake.
Nuts and Seeds
Nuts and seeds like almonds, peanuts, chai seeds, and sunflower seeds, are a good source of protein and healthy fats. However, due to their high fat and calorie content be mindful of your portion sizes. Quinoa, which is often classified as a pseudo-cereal but is a seed, is a complete protein.
Microbe-based
Microbial protein comes from microorganisms, mainly fungi (such as yeasts and filamentous fungi), microalgae (like cyanobacteria), and bacteria. The utilization of microbes for protein and food processing is not a new idea and can be observed in the making of bread, yogurt, and cheese, as well as in the direct consumption of yeast and algae. Two of the most well-known types of microbe-based proteins are nutritional yeast and spirulina. Some of the limitations of microbe-based proteins are the cost and product quality. They are not considered a complete protein because microbial protein only has eight out of the nine essential amino acids.
Insect-based
The practice of consuming insects, such as grasshoppers, ants, bees, and caterpillars, has long been established in several cultures throughout South and Central America, Africa, Asia, Oceania, and Europe. Insect-based protein is similar in quality to that from livestock but is more resource-efficient. However, it is important to consider species-specific health concerns, such as potential microbial, allergenic, and toxicological risks.
Cultivated Animal-based
Cultivated or lab-grown meat is an innovative technology that could transform the traditional meat industry. This process involves extracting cells from an animal, without slaughter, and then the cells are grown, harvested, and processed into meat for human consumption. The first lab-grown meat, a beef burger patty that cost $330,000, was developed by a scientist in the Netherlands in 2013. Since then, technological advancements have expanded product offerings to include cell-cultivated versions of pork, chicken, and seafood. The significant challenges facing the cultivated meat industry include scaling up production, reducing the costs of finished products, and replicating the taste and texture of conventional animal products. Still, since it comes from animal cells, it is a complete protein source.
Conclusion
Each protein source comes with its unique set of nutrients, which collectively impact our health more than the protein content alone. Understanding the complexities of each protein source—from traditional animal-based proteins to innovative lab-grown meats—helps us make informed dietary choices that align with our needs and considerations.
Additional Sources
Harvard Health
American Heart Association
World Resources Institute
The Nutrition Source
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by Suzanne Holloway | Feb 27, 2025
Defining Proteins
Proteins are important macronutrients, just like carbohydrates and fats. They are large, complex molecules that play numerous roles in the body. For instance, proteins help in building and repairing structures, performing bodily functions, and regulating various processes within the body. You can find proteins essentially everywhere in the body from bones, muscles, enzymes, hormones, skin, and blood.
About Amino Acids
Proteins are composed of smaller parts called amino acids. These amino acids join together to form long, folded chains known as polypeptides. There are 20 different types of amino acids, each with unique properties. Our bodies cannot produce nine specific amino acids, so we need to get them from our food. There are conditionally essential amino acids, which are necessary only during times of sickness and stress. Furthermore, the body can make nonessential amino acids even if they are not present in the foods we eat. Here’s a quick look at these amino acids:
| Name |
Classification |
| Alanine |
Nonessential |
| Arginine |
Conditionally Essential |
| Asparagine |
Nonessential |
| Aspartic acid |
Nonessential |
| Cysteine |
Nonessential |
| Glutamic acid |
Nonessential |
| Glutamine |
Conditionally Essential |
| Glycine |
Conditionally Essential |
| Histidine |
Essential |
| Isoleucine |
Essential |
| Leucine |
Essential |
| Lysine |
Essential |
| Methionine |
Essential |
| Phenylalanine |
Essential |
| Proline |
Conditionally Essential |
| Serine |
Conditionally Essential |
| Threonine |
Essential |
| Tryptophan |
Essential |
| Tyrosine |
Conditionally Essential |
| Valine |
Essential |
Meat, poultry, fish, dairy, beans, and legumes are all good sources of protein. (Adobe Stock photo)
Recommendations
But how much protein do you need? This varies based on several factors such as weight, height, age, sex, and activity level. Generally, 10% to 35% of your daily calories should come from protein. In terms of weight, it’s recommended that a person consumes about 0.36 grams of protein per pound of body weight. It is important to know that one gram of protein provides four calories.
For a 2,000-calorie diet, the daily intake of protein could range from 200 to 700 calories.
For a 200-pound person, the daily intake of protein could be 72 grams.
To determine your recommended protein intake, use one of the following methods:
- Multiply your daily caloric intake by 0.10 – 0.35.
- Multiply your weight by 0.36.
- Use this Dietary Reference Intakes (DRI) Calculator.
However, if you are pregnant, protein intake should increase. Talk with your doctor about specific protein needs.
When considering your protein source, it is important to consider how it is packaged. You are not just eating the protein found in foods, but the fats, carbohydrates, vitamins, minerals, and other nutrients accompanying it. Ideally, you should choose protein sources that are low in saturated and trans fats and processed carbohydrates. We will discuss the pros and cons of the different protein sources in an upcoming post.
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