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Nutrition Support

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Student talking with friends at Whitehurst Beach.

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.

Summer appointments begin May 17 and conclude August 11.


12:30 - 3 p.m.


12:30 - 3 p.m.


12:30 - 3 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

Interested in meeting with our Registered Dietitian? Try our Monarch Nutrition 101 class! You'll learn great tips for consistently fueling your body with just the right foods, receive helpful tools to make it easier, and get support from fellow students. 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

Each week throughout the semester, our campus dietitian, Tracy Conder RD, will be in the lobby of the Student Recreation Center providing nutritional information and recipes. She is also available to speak to you individually regarding your nutritional status.

This is a drop-in event-- no registration needed.

Monarch Fuel

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 may be what you are eating! Studies show improvement to muscular strength in as little as 3 weeks when a few key eating strategies are put into place. At the Monarch Fuel table in the SRC, our ODU Campus Dietitian dishes out cutting edge sports nutrition advice to give your plate a workout!

This is a drop-in event-- no registration needed.

Monarch Foodie Fest

Calling all foodies! Monarch Foodie Fest offers healthy meal and snack ideas, recipes, taste testing, make-your-own-seasoning mix station, paint a plate, spin the wheel questions for a prize, and cupcake decorating contest!

Register on Monarch Groups

Upcoming Nutrition Events

There are no upcoming nutrition events scheduled right now. Please check back soon!




Engage with Rec Well

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