5 a Day, Your Way: Simple Steps to Eat More Fruits & Veggies
Are you looking for easy ways to get more fruits and vegetables into your busy day? Our quick video, "5 A Day, Your Way," from liveWELL Registered Dietitian and Health Coach, Madison Coyne, breaks down simple strategies to help you reach your daily goal of 5 servings. With real meal examples and practical snack ideas, you'll learn how small changes can make a big impact on your health—without adding extra stress to your routine. Watch now and start incorporating more fruits and veggies into your meals today!
liveWELL Eat Well Cookbook
Explore cooking and preparing healthy meals at home with liveWELL's Eat Well cookbook series.
- First Edition: Recipes and Healthy Eating Tips
- Second Edition: Seasonal Recipes
- Third Edition: Interactive Nutrition Workbook
Building Balanced Meals and Snacks
Maintaining consistent energy levels and focus throughout the day begins with building balanced meals and snacks. Learn how to ensure your food choices provide the necessary nutrients to fuel both your work and personal life.
Resources to Build Balanced Meals and Snacks
Balanced Lunch Handout
Balanced Lunch Handout: Discover simple strategies for packing a balanced and nutritious lunch that fuels your day.
Balanced Plate Method Handout
Balanced Plate Method Handout: Use the Plate Method to build balanced meals with vegetables, lean proteins, and whole grains. This handout will guide you to healthier, more satisfying meals.
How to Build a Balanced Snacks
Learn how to create balanced snacks that keep you satisfied and energized throughout the day. This resource offers simple guidelines to ensure you're fueling your body with the right combination of nutrients for lasting energy.
Meal Planning and Preparation for Busy People
Effective meal planning and preparation can play a key role in achieving and maintaining a healthy lifestyle, even with a demanding work schedule. These resources focus on making meal planning work for you—whether it's through simple ingredient prep or manageable meal prep strategies. By taking small, realistic steps, you can nourish your body efficiently and stay on track throughout the week, without feeling overwhelmed.
Meal Planning
What is Meal Planning
Get an introduction to meal planning and discover how it can save you time, reduce stress, and help you make healthier choices. Watch this video to get started!
Meal Planning Video Series
Explore our Meal Planning Series to learn step-by-step how to plan nutritious meals that fit your lifestyle. Access these videos for expert tips and practical strategies!
Meal Planning Prep Guide
Download this worksheet to organize and plan your meals for the week. A simple, fillable guide to help you stay on track with your meal planning and prepping
Mediterranean Meal Planning with Wondr Health
Download this special meal planning resource that includes a Mediterranean grocery guide, tip sheet, and four recipes.
Additional Nutrition Resources
Explore our collection of nutrition videos, offering practical and easy-to-follow advice to help you make healthier choices every day.
Additional Nutrition Resources
Healthy Eating Around the World
Healthy eating looks different for everyone and is not a one-size-fits-all. Your favorite cultural foods can be part of a healthy eating pattern.
- Oldways: An extensive recipe collection from different world cuisines and flavors that honor one’s heritage.
- Platillos Latinos. ¡Sabrosos y Saludables! Delicious Heart Healthy Latino Recipes.
- Soul Food Makeover-Heart Healthy African American Recipes
- Academy of Nutrition and Dietetics: Celebrate a World of Flavors Tip Sheets
Mindful Eating
Learn 3 mindful eating tips in this 4-minute video and handout from a liveWELL dietitian and health coach.
National Nutrition Month Food Demonstrations
In celebration of National Nutrition Month, liveWELL and UI HHP students are hosting weekly 30-minute food demos Wednesday in March during the lunch hour. This year's theme, "Food Connects Us," highlights how food brings us together, supporting our health, cultures, and relationships. See below for each week's recipes.
Campus Resources
- A liveWELL Health Coach can help you get started towards healthy eating habits and wellness goals.
- The Diabetes Prevention Program offers a full year of support in healthy lifestyle changes.
- The 12-Week Lifestyle Change Program (Wondr Health) is an online behavior change platform.
- University Health Care Food and Nutrition Services have daily menus.
Local Food Pantry Information
Food accessibility and affordability is very important to survive, maintain a healthy lifestyle, and to be able to focus at work and in school. An estimated 8.2% of Johnson County residents, including over 10% of children, are food insecure and lack consistent access to adequate food. (Source: Johnson County Iowa Public Health, 2022)
- Community Food Resources - List of local food banks in the Iowa City, Coralville, and North Liberty Areas.
- Free Meal Map – Johnson County, Iowa - Food and meals are available at area schools, food banks, and soup kitchens in the Iowa City area.
- UI Food Pantry - The food pantry is a free service available for ANY student, staff, or faculty member at the University of Iowa. If you are not in need of food, there are also ways to support UI Food Pantry.