Nutrition Education

Basics of Nutrition  

A well balanced diet and proper eating habits are proper for growth and development as well as prevention of disease.

  • Build a healthy meal - Each meal is a building block in your healthy eating style. Make sure to include all the food groups throughout the day.  Make fruits, vegetables , grains, dairy, and protein foods part of your daily meals and snacks.  Also, limit added sugars, saturated fat, and sodium.  Click here to use the MyPlate Daily Checklist and tips to meet your needs throughout the day.
  • Healthy Eating for Vegetarians - A vegetarian eating pattern can be a healthy  option.  The key is to consume a variety of foods and the right amount of foods to meet your calorie and nutrient needs.  Click here for more information from myplate.gov.
  • Be choosy in the dining hall - Dining halls are full of healthy food options.  You just need to know which foods to put on your tray.  Click here to see tips to plan your food choices and know which options are best for you.

Eating well for an active lifestyle

  • Stay fit on campus - Between classes and studying, it can be difficulty to find time to be active.  Even if you only exercise for a short period of time, you will feel more energized and better about your health.  Click here to see how you can get up and move to stay fit while on campus.
  • Healthy eating for an active lifestyle -  For young and old, engaging in physical activity and sports, healthy eating is essential for optimizing performance. Combining good nutrition and physical activity can lead to a healthier lifestyle.  Click here to see good examples of healthy eating for an active lifestyle.

Eating Well on a Budget

  • Eating on a Budget, the 3 P's  (Plan, Purchase and Prepare)Click here to see how myplate.gov can help you plan, purchase and prepare to eat better on a budget.
  • Mini-Fridge Makeover - Stock your dorm-room fridge with a variety of healthy foods.  That way, when you need a quick breakfast or a study snack, you'll have plenty of options on hand.  Click here for some examples from myplate.gov.
  • Save more at the Grocery Store - Using coupons and looking for the best price are great ways to save money at the grocery store.  Knowing how to find them is the first step to cutting costs on food. Click here to use myplate coupon tips to stretch your budget.
  • Smart shopping for veggies and fruits - It is possible to fit vegetables and fruits into any budget. Making nutritious choices does not have to hurt your wallet.  Getting enough of these foods promotes health and can reduce your risk of certain diseases.  Click here for examples of many low-cost ways to meet your fruit and vegetable needs.

Heart Healthy Meal Planning

  • Heart-Healthy diet: 8 steps to prevent heart disease - Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits.  Click here for some suggestions from the mayo clinic that might help. 
  • American Heart Association Recommendations for Physical Activity in Adults - Being physically active is important to prevent heart disease and stroke, the nations's Number 1 and Number 5 killers.  Click here to find ways to improve your overall heart health through exercise.
  • Reducing Sodium in Your Diet to Help control Your Blood Pressure - the majority of sodium in our diets comes from packaged and restaurant food (not the salt shaker) and is direct results of food processing. Even foods that may not take salty can be major sources of sodium. Click here to see what the CDC recommends about salt in your diet.

The Skinny on Fats

  • The Facts on Fat - Understanding the different types of fats; whats good fat, bad fat and what the American Heart Association recommends for heart health, helps you make healthier choices.  Click here for their recommendations.
  • The Skinny on Fats - Knowing the difference between saturated, unsaturated and trans fats can be helpful in making good choices.  Click here to see the skinny on fats from the American Heart Association.

For your Sweet tooth

  • Cut Down on Added Sugars - Click here to learn how to limit calories from added sugars.
  • Names for Added Sugars - To build a healthy eating style, and stay within your calorie needs, choose foods and beverages with less added sugars.  Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared.  Click here for a listing on identifying added sugars.

Student Health Center

LoGrasso Hall
State University of New York at Fredonia
Fredonia, NY 14063
(716) 673-3131 phone
(716) 673-4722 fax