Resources & Tip Sheets

Click the links below for easy to read and useful tip sheets!

Nutrition Principles Nutrition is extremely important to everyday life.  Some think that choosing the right foods is a daunting task, but it doesn’t have to be. This tip sheets provides basic principles on choosing healthy foods, weight loss, exercise, and working with a Dietitian.

Sports Nutrition 101 Learn about the fundamentals of sports nutrition.  Athletes spend the majority of their time focusing on their sport, which means that they have different dietary requirements than non-athletes.  This tip sheet covers a variety of topics for athletes, such as fluids, carbohydrates, protein, fat, and pre-exercise and post-exercise eating guidelines.

Summer’s Fourth H- Hydration Dehydration is a serious concern in the summer, especially for active individuals. When we lose water, we lose blood volume, making it more difficult for our muscles to remove the heat generated when they are active. Dehydration drastically affects energy levels and our brain’s ability to function.  This document provides easy tips on staying hydrated during the hot and hazy summer months.

At Peace With Food Healthy eating is a balancing act.  Many people are confused about how strict a diet should be, and tendencies towards weight gain in their early years can lead to dieting behaviors which morph into an abnormal relationship with food.  As a registered dietitian/nutritionist, my job is to help them sort out these issues and create a way of eating that fits them, a diet that is energy-balanced and healthful so they can achieve their weight and fitness goals while also developing a normal relationship with food.

Teen Weight Management Tip Sheet For teenagers, the best way to lose weight is to eat healthfully and be physically active.  This tip sheet provides simple nutritional advice for teens, such as portion control, planning meals ahead of time, choosing healthy snacks, and tips on fast food eating.  There are also multiple tips on easy ways for teens to stay physically active.

Teen Weight Management Food Handout Healthy eating and regular exercise may 
help teens feel energized, learn better, and stay alert in class.  Many teens turn to unhealthy dieting methods to lose weight, including eating very little, cutting out whole groups of foods, skipping meals, and fasting.  Unhealthy dieting can actually cause weight gain because it often leads to a cycle of eating very little, then overeating or binge eating.  This tip sheet provides suggestions on healthy choices for teens and ways to know the correct portion sizes.

Less Sodium More Taste Salt is a major source of sodium, and too much sodium is linked with high blood pressure, kidney problems, and other ailments. People often think that reducing the amount of sodium in their diet requires giving up on taste, but not true!  Check out these useful tips for reducing sodium intake.

Omega 3 Fatty Acids There is no doubt that many people have heard that Omega 3’s are beneficial to their health, but they may be unclear on what exactly they are, what they do, and in which foods they are found. This tip sheet aims to clear up that confusion and provide simple strategies on consuming more of this healthy fat.

Restaurant Calories Handout A study was conducted to measure the energy content of foods from independent and small-chain restaurants that do not provide stated information on energy content.  This data was collected and formed into an easy to read handout showing the average energy content, average portion weight, and average energy density of the most popular dishes in a variety of cuisines.