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Nutrition Resources


Eat a Balanced Diet

We make dozens of decisions every day. When it comes to deciding what to eat and feed our families, it can be a lot easier than you might think to make smart choices. A healthy eating plan not only limits unhealthy foods, but also includes a variety of healthy foods. Find out which foods to add to your diet and which to avoid.

To Eat a More Balanced Diet:

  • Limit unhealthy fats. Reduce saturated fats and trans-fats in your diet. Use olive or canola oil instead of butter, stick margarine, meat fats, shortening, or palm oils.
  • Cut back on sodium. Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed. Choose fresh or frozen vegetables that have no added salt and foods that have less than 5% of the Daily Value of sodium per serving. Rinse canned foods.
  • Choose more complex carbohydrates and reduce simple carbohydrates. Complex carbohydrates are found in whole grains, peas, beans, and starchy vegetables. They provide vitamins, minerals, and fiber, as opposed to simple carbohydrates, which have little to no nutritional value. These are found in candy, table sugar, syrups, and sugar- sweetened beverages.
  • Cut added sugars. Pick foods and beverages with little or no added sugar. Use the Nutrition Facts label to choose packaged foods with less total sugar. A helpful rule of thumb is to limit added sugars to 6 teaspoons per day for women and 9 teaspoons per day for men.
  • Eat more fiber. Switch to whole grains and add different kinds of vegetables, beans, nuts, and seeds to your diet.

References: NIH Physical Wellness Toolkit, MedLine Plus, American Heart Association

Hokie Wellness is here to support you with all of your nutrition and wellness goals! Check out these programs that are happening on campus for employees:

Sit down with a nutrition counselor and they will provide you with the knowledge resources and skills to successfully develop and maintain a healthy lifestyle. Your nutrition counselor will assess your current habits and help you set and maintain health goals. Appointments are available year-round and are free to all in the university community.

Weight Watchers and the Commonwealth of Virginia are committed to helping Virginia Tech employees achieve their weight loss goals by offering both the monthly pass and the online subscription. Join a group of fellow employees to meet weekly to support each other in your weight loss goals!

Sign up for a hands-on cooking class led by Hokie Wellness! These cooking classes will help you improve your cooking skills, learn new techniques, and develop your healthy cooking and eating strategies- all in a fun and social environment.