Let's face it. When you are managing and balancing a busy life of work, family, fun, and other responsibilities, who has time to think about what you are going to eat three to six times a day? However, the fact is a good diet filled with nutrient-rich foods is beneficial, not just for your health, but also for your well-being. Eating a wide variety of healthy foods within moderation helps increase your energy and stamina, and also helps decrease your health risk for chronic diseases such as cancer, heart disease, hypertension, diabetes, and obesity. The following resources and links can help you get started on the road to good eating!
- Schedule an appointment with the UHS Registered Dietitian by stopping in or calling the Appointment Office at (510) 642-2000 or schedule an appointment online. More about nutrition services for students here.
- Schedule a Health and Wellness Education session online with one of our Health Educators to talk about healthy eating.
For Faculty and Staff:
- Nutrition programs from Health*Matters Wellness Program including Ask the Dietitian, Cook Well Berkeley for recipes, Eat Well @ Work for resources to help you make healthier choices at work, and links to recommended resources.
- See Current Programs page for the workshops, webinars, cooking classes and healthy lifestyle programs offered each semester. Enrollment information can also be found on this page.
Meetings webpage, including the UC Berkeley Guide to Healthy
Meetings and Events and other resources for campus event planners.
- I CAN! Commitment to Activity
New and improved! For those that want to jumpstart a new healthy lifestyle, this free 4-week program will equip you with the skills you need to get started. I CAN is an interactive program that includes nutrition and fitness assessments, a hands-on cooking class and grocery tour, weekly group workouts with a certified personal trainer, and a pedometer to encourage you to work toward 10,000 steps a day. Don’t think about how many other times you’ve promised to do this for yourself – this time just say I CAN! Enrollment information is posted on the Current Programs page or call (510) 643-4646 for more information.
Habits at Work (pdf)
A mini-poster to use as a daily reminder to be active and eat well. Print and post it in a visible spot.
- Healthy Lifestyle and Eating Well
- Cooking and Meal Planning, including campus meetings and events
- Nutrition Search Engines
- Blood Pressure
- Cancer Prevention
- Pregnancy & Lactation
- Vitamins, Supplements and Herbs
- Weight Management
- Dietary Guidelines for Americans, 2010
The Dietary Guidelines for Americans are updated every five years by a committee that analyzes current research and scientific information on diet and health. The most current version was released in January 2011 and is a joint publication of the Departments of Health and Human Services and Agriculture.
A collection of articles on nutrition and a healthy lifestyle from the UC Berkeley Wellness Letter.
- Fruits and Veggies: More Matters
This website provides a wide variety of resources on how to incorporate more fruits and vegetables into your diet each day. Find recipes, cooking videos, blogs, tips, and so much more.
- Academy of Nutrition and Dietetics
Information about healthy lifestyles, nutrition fact sheets, and daily nutrition tips and eating guides. This website also provides a list of available nutrition resources and books.
Clinic Nutrition and Healthy Eating Center
Diet plays a significant role in diseases such as cancer, heart disease and diabetes. The Food & Nutrition Center features the latest in nutrition research and comprehensive articles on eating well.
- Sugar Science
Evidence-based information about sugar and its health effects.
Search for your favorite foods and see what "grade" they received based on on nutrition facts, ingredients, and amount of processing. You can also download the free iPhone or Android mobile app to track your food and beverage intake.
- Healthy Meetings and Events
This guide provides recommendations and implementation tips to ensure faculty, staff and students have access to healthy food and beverage choices at all campus-supported events serving refreshments. Print the Healthy Meeting & Event Guide (pdf), or you may request a printed copy from Health*Matters by calling (510) 643-4646.
- Cook Well Berkeley
For all things cooking on and around campus, Cook Well Berkeley is your portal to healthy cooking resources, recipes, shopping tips, and more.
- Meals Matter
This is a free online tool to help you achieve good health and balanced nutrition, sponsored by the Dairy Council of California. You can find recipes, exchange meal planning ideas with other professionals, and more.
This website provides a search engine to a comprehensive list of web resources and organizations focusing on nutrition and healthy living.
The federal web site is filled with information on nutrition and healthy lifestyles.
Specific Nutrition-Related Topics
to Lowering Blood Pressure with DASH Eating Plan (pdf)
From the US Department of Health and Human Services.
Institutes of Health's National Heart, Lung, and Blood Insititute
Resource for understanding high blood pressure, keeping your blood pressure under control, and making key lifestyle changes, including the DASH eating plan, to lower your blood pressure. Also includes downloadable resources and written education materials available free of charge.
Cancer information including cancer facts, prevention and detection, tobacco cessation guide, food and fitness information and information on getting involved in the fight against cancer.
- American Institute
for Cancer Research
Scientific-based Information and recommendations for cancer prevention through diet and nutrition.
- National Cancer
Downloadable publications and fact sheets about nutrition and cancer prevention, including high fiber, low fat recipes for your favorite foods.
Learn how to lower your cholesterol and reduce the risk for a heart attack. Included on this website are dietary recommendations plus heart-healthy recipes.
This website provides information on nutrition guidelines for those with diabetes, as well as healthy recipes and tips for healthy restaurant eating.
- Diabetic Lifestyle
An online monthly magazine for people who want to better understand diabetes and learn how to live well while caring for this chronic disease. This site, sponsored by Diabetes Digest, provides up-to-date health information, recipe ideas, and a supply center featuring items and services to help you take better control of your health.
- Joslin Diabetes Center
Affiliated with Harvard Medical School, Joslin Diabetes Center focuses on the research, care, and education of diabetes prevention and management.
- CDC Prediabetes Screening Test
Prediabetes means your blood glucose (sugar) is higher than normal, but not yet diabetes. Diabetes is a serious disease that can cause heart attack, stroke, blindness, kidney failure, or loss of feet or legs. Type 2 diabetes can be delayed or prevented in people with prediabetes through effective lifestyle programs. Take the first step. Find out your risk for prediabetes.
- Foundation for Osteoporosis
Research & Education
A non-profit resource center dedicated to preventing osteoporosis through research and education of the public and medical community to increase awareness of risk, detection, prevention and treatment. Education programs include lectures, conferences, and newsletters, available on this website. The Foundation is also provides "state of the art" bone density testing.
Institutes of Health Osteoporosis and Related Bone Diseases National
The NIH ORBD~NRC mission is to provide patients, health professionals, and the public with an important link to resources and information on metabolic bone diseases, including osteoporosis, Paget's disease of the bone, osteogenesis imperfecta, and hyperparathyroidism.
- National Osteoporosis Foundation
The National Osteoporosis Foundation is the leading nonprofit, voluntary health organization dedicated to promoting lifelong bone health in order to reduce the widespread prevalence of osteoporosis and associated fractures, while working to find a cure for the disease through programs of research, education and advocacy.
- La Leche League International
La Leche League International's mission is to help mothers worldwide to breastfeed through mother-to-mother support, encouragement, information and education, and to promote a better understanding of breastfeeding as an important element in the healthy development of the baby and the mother.
As part of the Office on Women's Health and the Department of Health and Human Services, this website offers downloadable educational materials and publications free of charge to the public about breastfeeding, including how-to's, FAQ sheets, and current medical information. Also includes links to other online resources and agencies for breastfeeding.
- Vegetarian Resource
A comprehensive website for vegetarians and vegans alike! Lots of vegetarian and vegan recipes, plus resource lists, tips for traveling and eating vegetarian, and nutrition information. Also includes helpful tips on how to start eating a vegetarian diet as well as information about children and eating vegetarian.
A resource guide for vegetarians, and includes recipes and a book list. This site also includes a Nutrition Analysis Tool to help you figure out a recipe's total gram analysis as well as a breakdown for specific foods.
Institutes of Health Office of Dietary Supplements
This site includes background information and definitions of dietary supplements, news releases and announcements from the NIH and other relevant links.
& Drug Administration
A resource guide for vitamins and supplements. Includes FDA regulations and announcements, a question and answer section, and links to other sources.
- What Makes a Healthy Diet?
Rather than a specific diet, we recommend following a healthy way of eating as a lifestyle. However, "diets" in general remain very popular, and some are better than others. See the ranking of best diets for eating healthy from U.S. News in 2015. You can check the nutritional completeness and safety of many popular diets, from Atkins to Jenny Craig to Weight Watchers, in detailed profiles of each one.
- American Heart Association's
Go Red BetterU!
This is a free 12-week physical activity program geared towards women. Learn smart strategies and gain new information on improving and maintaining your health, along with the encouragement and advice of online coaches. Each week will focus on a different area to follow for a complete heart makeover. The site also contains tools to help you improve your eating habits by making better nutritional food choices.
Heart Association's Start!
A national campaign that calls on all Americans and their employers to create a culture of physical activity and health to live longer, heart-healthy lives through walking. On this site, you can register to use a free tracking tool and log in your daily activity and nutrition. You can also download the free iPhone and Android, My Heart. My Life.™ Walking Path App.
- Aerobics & Fitness Association
of America (AFAA)
Create your own personal exercise program on this site and find a trainer near you for support and motivation. Also included on this site are excerpts from the American Fitness Magazine.
- ExRx (Exercise Prescription)
An online resource for the exercise professional or fitness enthusiast, with over 1500 pages of information about exercise, weight management, and diet and nutrition. Also contains interactive pages that demonstrate proper form for various weight training and stretching exercises. Users will also find tools to calculate body fat percentage, body mass index, and creating and tracking your own exercise program.
- Eating Disorders
Combining a regular exercise routine with a healthy, nutritious diet is the best way to go if your goals include losing or maintaining a healthy weight in addition to reducing the risk of high cholesterol, high blood pressure, diabetes, and other chronic health problems. Below are two ways you can fit fitness in to your daily life of juggling work and family responsibilities, in addition to some exercise tools to help you set up a fitness routine for yourself.
Join the Health*Matters Walking Group for an energizing and refreshing way to fit exercise into your busy schedule. No enrollment necessary. The Walking Group meets year-round every Monday, Wednesday, and Friday at 12:10 pm at the Campanile. Enjoy the benefits of walking by taking a 30-35 minute walk through campus with some of your peers. For more information, please contact Health*Matters at (510) 643-4646.
- Recreational Sports Facility
Located on Bancroft Way, the RSF features an Olympic-size pool, basketball courts, racquetball courts, squash courts, handball courts, badminton, volleyball courts, a weight room, fitness machines, table tennis, and locker rooms with towel service. CalFIT also offer a wide variety of classes in fitness, sports, dance, aerobics, and martial arts. Membership programs and fees are available to students, staff, faculty, and the community at discounted rates. Check the website or call (510) 642-7796 for more information.
- Exercise Tools:
Disclaimer: The information provided here is not intended to diagnose, treat or provide a second opinion on any health problem or disease. It is meant to support, not replace, the relationship that exists between an individual and his/her clinician.
Last reviewed: Oct 2015