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Student talking with friends at Whitehurst Beach.

Nutrition Support

Great nutrition starts with taking these steps:

Consistent Meals

1. Aim for a consistent meal schedule.
The goal would be to eat within 2 hours of getting up in the morning, then eat a meal or snack every 3-4 hours stopping 2 hours before going to bed. That way we fuel our body consistently all day long.

Eat Balanced

2. Eat balanced meals and snacks.
It's natural energy without caffeine! Eating a food from each food group (protein, grain, fruit and veggie) at every meal and a protein and one other food group combo for a snack not only gives us energy but also reduces cravings for salt and sugar.

Drink Water

3. Stay hydrated!
We should be drinking ½ our body weight in ounces of water throughout the day, plus more if we sweat or exercise. Try drinking 2 cups upon waking, 2 cups with each meal/snack, 2 cups before, during and after a workout, and 2 cups before bed.

Ask a Dietitian

Interested in a consultation to discuss your personal nutritional needs? Meet one-on-one virtually with ODU's Campus Dietitian Tracy Conder for help with weight management, special diets, food allergies, and more.


2 - 4 p.m.


2 - 4 p.m.

Register for nutrition appointment

*Must register at least 24 hours in advance. Zoom Meeting ID and Password will be sent to you in your program registration confirmation e-mail. For questions, e-mail Tracy Conder at tconder@odu.edu.

Meet Our Dietitian

Tracy Conder, RD

Tracy Conder, RD

Campus Dietitian

"I have a passion for planning… especially food! I love to find those few key changes that make a BIG impact in a person’s overall health and wellness."

Nutrition Education & Events

Nutrition 101 Workshops

In our Nutrition 101 Workshop, you will learn tips for consistently fueling your body with just the right foods, receive helpful tools to make it easier, and get support from fellow students from ODU's Registered Dietitian. Even in a group setting you'll get individual attention and quality answers to your nutrition questions.

Register online in the Rec Well Portal

Nutrition Corner

At Nutrition Corner, you can find our campus dietitian in the lobby of the Student Recreation Center each week where she provides nutritional information and recipes! This is a drop-in event. No registration needed!

Monarch Fuel

Get the most out of your workout by learning how to properly fuel your body! Studies show improvement to muscular strength in as little as 3 weeks when a few key eating strategies are put into place. Stop by the Monarch Fuel table in the Student Recreation Center to chat with ODU's campus dietitian about sports nutrition. This is a drop-in event. No registration needed!

Monarch Fruit & Veggie Fest

It's all about the fruits and veggies! Learn which fruits and veggies are powerhouses that help build strong bodies. The Monarch Fruit & Veggie Fest includes a free farmer's market, chef demonstration using local produce, flowerpot crafts, herb planting, a fruit and veggie costume photo booth, music, games, and giveaways!

Upcoming Nutrition Events

Feb 7

STD/STI Testing with VA Department of Health

02/07/2023 10:00 AM - 02/07/2023 5:00 PM

Get tested! Understand your sexual health status by getting a free STD/STI test with the Norfolk Public Health Department. (More)

Feb 9

Monarch Fuel: Sports Nutrition Table

02/09/2023 12:30 PM - 02/09/2023 1:30 PM

Want to get the most out of your workout? Have you been working out and not gotten the results you were looking for? If so, then it... (More)


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