Related Educational Information on Nutrition, Eating Concerns and Body Image
Warm up your printer! Health Services offers a variety of handouts on:
All documents are in PDF format and may be used for educational purposes only.
General Nutrition
My Pyramid
- My Pyramid: Steps to a Healthier You
Based off the newest version of the food pyramid. - My Pyramid Worksheet
Keep a daily record of how you are eating, based off the newest version of the food pyramid. - Nutrition Handouts: Food Exchanges
Comprehensive handout for nutritious ways to add fruits, vegetables, fats, starches, dairy and meats to your diet.
Vegetarianism
- Iron for the Vegetarian
All you need to know about including iron in a vegetarian diet.
Drinks, Drinks, and More Drinks
- Build a Better Smoothie
Smoothies keep you healthy, power your exercise and speed your recovery time. They are also a great way to get more fruits and vegetables into your eating plan. - Blueberry Smoothie Recipe
A great recipe for a nutritious blueberry smoothie, straight from the Good Eats Cookbook. - Nutrition Handouts: Hydrate Facts, Consequences of Dehydration
Provides an overview of the benefits of hydration and tips on how to stay hydrated throughout the day. - Red Bull, Cocaine, Full Throttle, RockStar, Blak, Monster... Hype or Harm?
Some reports indicate there is as much caffeine in one energy drink (Cocaine, Monster, Red Bull, Rockstar) as in 2 to 3 standard-sized Cokes. So, what's the harm? - Think Your Drink
When it comes to nutrition, not all drinks are created equally. - What's In Your Coffee?
165 million people in the United States drink coffee. Can coffee actually be good for you?
Portion Sizes
- Pick Your Priority
A easy to use worksheet to record what you are eating and how you are watching your portion sizes.
Calcium
- Non-Dairy Sources of Calcium
A comprehensive list.
Fiber
- Finding Fiber in Food
It's easy to remember how to find fiber in foods…think plants! - Nutrition Handouts: Benefits of Fiber
Explains the benefits of fiber and how to get more of it into your diet.
Eating on Campus
- Nutrition Handouts: Shopping List – Keeping Food in a Dorm Room
Quick and easy to read guidelines on how to stock your dorm room with the best foods. - Nutrition Handouts: Snack Facts
Learn more about how to eat more healthy snacks. - Nutrition Handouts: Managing Healthy Eating on Campus
Eating healthy despite a crazy class schedule and endless options in the dining halls. - Good Eats Cookbook Sample Recipes
Just a few of our favorite recipes from the Good Eats Cookbook.
Eating for Heart Health
- Nutrition Handouts: Fats and Heart Healthy Solutions
Learn more about fats and how to eat for a healthy heart. - Mighty Fats: The Omega-3s
Learn more about the mighty fats that are actually great for your body and health. - Nutrition Handouts: What is a Dash Diet
Dietary Approaches to Stop Hypertension = DASH
Protein
- Nutrition Handouts: P is for Protein
Learn more about the benefits of protein, how to detect if you have a protein deficiency and how to get more protein into your diet.
Carbohydrates
- Nutrition Handouts: Good Sources of Carbohydrates
Comprehensive list of carbohydrates to add to your meal plan.
Eating for Stress Management
- Nutrition and Stress
Some stress is good and healthy. Having a healthy diet and learning to manage stress are essential to living well.
Iron and Anemia
- Iron and Anemia
All you need to know about Iron and Anemia.
Gluten Free Diets
- All About Gluten
Learn more about living and eating well with a gluten free diet.
Just for Women
General Nutrition
- My Pyramid for Women
Based off the newest version of the food pyramid, this handout provides great information on the foods women should be including to their diet. - Folic Acid
The Centers for Disease Control highlights why folic acid is important to all women, especially young women in college.
Sports Nutrition
- How Alcohol Effects Women Athletes
If you are a serious athlete, the best choice is to choose not to drink alcohol. If you do choose to drink, the recommendation is no more than 1 drink per day. Learn other tips for low risk drinking and female athletes.
Eating Concerns
- Eating Disorders in Women of Color: Explanations and Implications
Over the past few years, there has been increasing evidence of disordered eating occurring among racial and ethnic minorities in the United States.
Just for Men
Eating Concerns
- Men: Are You Addicted to Exercise?
This handout provides information on healthy vs. unhealthy exercise routines for men. - Men and Compulsive Exercising
Our body-obsessed culture affects men and the way they feel about themselves and their body. - Anorexia Nervosa in Males
Learn how anorexia nervosa effects men’s health and the way they perceive their body. - Binge Eating Disorder in Males
Learn how binge eating disorder effects men’s health and the way they perceive their body. - Bulimia Nervosa in Males
Learn how bulimia nervosa effects men’s health and the way they perceive their body.
Body Image
- Enhancing Male Body Image
Recognize that bodies come in all different shapes and sizes. There is no one "right" body size. Your body is not, and should not, be exactly like anyone else's. Try to see your body as a facet of your uniqueness and individuality.
Sport Nutrition
- Exercise for a Healthy Heart
Staying motivated and committed to an exercise program is essential to having a healthy heart. - Sports Nutrition Top Ten
Top 10 tips to eat well and perform your best.
Alcohol
- How Alcohol Effects Women Athletes
If you are a serious athlete, the best choice is to choose not to drink alcohol. If you do choose to drink, the recommendation is no more than 1 drink per day. Learn other tips for low risk drinking and female athletes. - Alcohol Use by Athletes, Points to Consider
If you choose to drink, lower your risk and make good choices that won’t effect your athletics. - Alcohol and Exercise
Whether you are a competitive athlete or exercise for fitness, relaxation and balance, alcohol and exercise do not mix.
Nutrition for Muscle Health
- Are Muscle Spasms Cramping Your Style?
Muscle spasms often occur during or after prolonged exercise, but they can be treated with the right amount water, food and nutrients. - A Plan for Gaining Muscle
Strength training and eating well are the keys to gaining muscle.
Food Pyramid
- Food Guide Pyramid for Athletes
For optimal athletic performance, follow guidelines for a healthy diet in a food pyramid designed especially for athletes.
Supplements/Energy Drinks/Energy Bars
- Is Your Supplement Effective?
Knowing what supplements are effective and safe is important to athletes and those who like to work out regularly in their free time. - Energy Bars
Energy bars are popular because they are easy to grab, carry and eat on the go. But which energy bar meets your nutrition and performance needs? - Smashing the Myths of Sports Drinks
What you need to know about sports drinks and how to make your own?
Eating for Performance
- Eat to Compete, Maximize Performance
What you eat during and after the game is essential to performing you best. - Eat Smart for Morning Exercise
Eating before a workout performs two important functions: Your muscles receive a supply of needed energy for your workout and your body and brain get fuel and nutrients needed for daily living. - Nutrition Handouts
Pre-Exercise Meal and Snacks – Why Eat Anything? - Nutrition Handouts: Carbohydrates Have Specific Functions
What athletes need to know about carbohydrates.
Athletes and Wellness
- Finding Your Balance
Being an athlete in college requires the ability to balance athletics, academics and self-care.
Eating Concerns
Non-Diet Approach
- kNOw Dieting: Risks and Reasons to Stop
Learn more about the consequences of dieting. - No Weigh!
A declaration of independence from a weight obsessed world.
Eating Mindfully
- Mindful Eating: Through the Holiday Season and Beyond
Eating mindfully to enjoy yourself and not feel guilty. - Stressed? Bored? What To Do Instead of...Eating!
Offers suggestions of fun activities to do instead of eating.
Compulsive Exercising
- Men and Compulsive Exercising
Our body-obsessed culture affects men and the way they feel about themselves and their body. - Men: Are You Addicted to Exercise?
This handout provides information on healthy vs. unhealthy exercise routines for men.
Eating Concerns
- What is Normal Eating Anyway?
Five components to normal eating. - Reaching Out to Someone with Someone with an Eating Concern
Helpful tips on how to talk to someone you think may be struggling with an eating concern. - Laxative Abuse
Learn more about how laxative abuse can effect your body. - Medical Complications of Eating Disorders
Learn more about how an eating disorder can effect your body. - Labeling a Food "Bad" Can Make You Think of it More
Learn how to give yourself permission to eat anything. - Anorexia Nervosa in Males
Learn how anorexia nervosa effects men's health and the way they perceive their body. - Binge Eating Disorder in Males
Learn how binge eating disorder effects men's health and the way they perceive their body. - Bulimia Nervosa in Males
Learn how bulimia nervosa effects men's health and the way they perceive their body. - Eating Disorders in Women of Color: Explanations and Implications
Over the past few years, there has been increasing evidence of disordered eating occurring among racial and ethnic minorities in the United States. - Eating Issues and Body Image Continuum
This continuum represents the range of eating behaviors and attitudes towards food and body image. - Why and How to Give Yourself Permission to Eat Anything
It's only when one can truly know they can eat any food, whenever they want, that the food becomes less compelling. Article from Eating Disorders Today.
Body Image
- Body Image
What is body image? What is normal body image? What is negative body image? What can you do to change the way you feel about your body? - Writing Positive Affirmations
An affirmation is a statement designed to bring about positive change in one’s self or one’s environment. - Becoming a Critical Media Viewer
Media messages about body shape and size will affect the way we feel about ourselves and our bodies, only if we let them. - 10 Ideas to Fight Fashism
A fun list of 10 things you can do to enhance and learn more about your body image. - 20 Ways to Love Your Body
A fun handout that provides 20 creative ways to feel better about your body. - Tips to Enhance Body Satisfaction
Assess how your feel about your own body and then learn about ways to enhance how your feel about yourself. - Body Image Web Sites
Some of our favorite body image web sites. Print out, keep for yourself or give to a friend. - Body Image Is...
Learn more about positive and negative body image. - 10 Will Powers for Improving Body Image
Creative and empowering ways to improve your body image. - Enhancing Male Body Image
Recognize that bodies come in all different shapes and sizes. There is no one "right" body size. Your body is not, and should not, be exactly like anyone else's. Try to see your body as a facet of your uniqueness and individuality. - Celebrate Health At Any Size
Learn how to enjoy living actively and well, no matter what your body size is.
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