Nutrition Handouts
Warm up your printer! Health Services offers a variety of handouts that can be used for educational purposes on:
All documents are in PDF format.
General Nutrition
- 3 Simple Steps to Eating More Fruits and Vegetables
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Time to change the way we think about food. - Calcium
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Some of our favorite web site and cookbooks. - 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. - Exercise and Hydration
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It's easy to remember how to find fiber in foods…think plants! - Flax Seed (Scoop on Flax Seed)
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Start the day off right with a nutritious breakfast. - Gluten
Learn more about living and eating well with a gluten free diet. - Good Eats Cookbook Sample Recipes
Just a few of our favorite recipes from the Good Eats Cookbook. - Good Nutrient Resources
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Coping with gas. - Hypogylcemia
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Learn more about the mighty fats that are actually great for your body and health. - Multivitamin and Mineral Supplements
making the right choices for you. - My Pyramid Worksheet
Keep a daily record of how you are eating, based off the newest version of the food pyramid. - Nutrition and Stress
Some stress is good and healthy. Having a healthy diet and learning to manage stress are essential to living well. - Nutrition Handouts: Good Sources of Carbohydrates
Comprehensive list of carbohydrates to add to your meal plan. - Nutrition Handouts: Fats and Heart Healthy Solutions
Learn more about fats and how to eat for a healthy heart. - Nutrition Handouts: Managing Healthy Eating on Campus
Eating healthy despite a crazy class schedule and endless options in the dining halls. - 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: What is a Dash Diet
Dietary Approaches to Stop Hypertension = DASH - Plant Stanols and Sterols
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Enter description - 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? - Solving the Portion Puzzle
Learn more about portion sizes. - Think Your Drink
When it comes to nutrition, not all drinks are created equally. - Vitamin D
What is it, why is it important and how you can get more. - Weight Management
Traditional vs. the non-diet approach. - What's In Your Coffee?
165 million people in the United States drink coffee. Can coffee actually be good for you? - What is A Whole Grain?
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Sport Nutrition
- Alcohol and Exercise
Whether you are a competitive athlete or exercise for fitness, relaxation and balance, alcohol and exercise do not mix. - 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. - 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. - Eating Before and During Exercise
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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. - Top Ten Myths About Sports Nutrition
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Eating Concerns
- 12 Ideas to Help People with Eating Disorders Negotiate the Holidays
How can someone with an eating disorder healthfully navigate through the busy holiday season? Here are suggestions that may help. - Addicted to Exercise?
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Learn how anorexia nervosa effects men's health and the way they perceive their body. - Basic Hunger Scale
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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. - Food Issues and Body Image Continuum
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Learn more about the consequences of dieting. - Labeling a Food "Bad" Can Make You Think of it More
Learn how to give yourself permission to eat anything. - 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. - Men, Body Image and Compulsive Exercise
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Eating mindfully to enjoy yourself and not feel guilty. - No Weigh!
A declaration of independence from a weight obsessed world. - 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. - Relapse
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Offers suggestions of fun activities to do instead of eating. - Top Ten Reasons to Give Up Dieting
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Emotional and physical hunger can feel identical, unless you’ve learned to identify their distinguishing characteristics. The next time you feel voraciously hungry, look for these signals that your appetite may be based on emotions rather than true physical need.
- What is Normal Eating Anyway?
Five components to normal eating. - What Really Happens To Your Body When You Diet?
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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. - Seeking Satisfaction When You Eat
How to feel satisfied when you eat.
Body Image
- 10 Ideas to Fight Fashism
A fun list of 10 things you can do to enhance and learn more about your body image. - 10 Will Powers for Improving Body Image
Creative and empowering ways to improve your body image. - 20 Ways to Love Your Body
A fun handout that provides 20 creative ways to feel better about your body. - 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. - 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? - Body Image Is...
Learn more about positive and negative body image. - Body Image Web Sites
Some of our favorite body image web sites. Print out, keep for yourself or give to a friend. - Celebrate Health At Any Size
Learn how to enjoy living actively and well, no matter what your body size is. - Do You Have a Healthy Body Image?
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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. - Fact Sheet: Size Descrimination
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Poem by Maya Angelou - 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. - Writing Positive Affirmations
An affirmation is a statement designed to bring about positive change in one’s self or one’s environment.
Just for Women
- 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. - 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 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
- 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. - 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.
