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Nourishment and Body Image

According to the 2022 National College Health Assessment, University of Rochester students are falling short of the national dietary recommendations. For example, only 28.6% of students consume only 3+ servings of vegetables per day and 15.3% of students consume 3+ servings of fruits per day.

While nourishing, local food choices are readily available across campus, we realize your demanding schedule might make it difficult to choose these options. That’s why our nourishment and body image programs are created for the busy Rochester student. We provide practical tips and real-life strategies to help you fuel your mind and body.

We also recognize that food insecurity is a problem that many of our students face. According to the 2020 National College Health Assessment, 35.5% of students reported sometimes or often not being able to afford to eat balanced meals. 25.1% of students have skipped meals because they did not have enough money for food. If this is something you also struggle with, consider checking out the on-campus Food Pantry! The Food Pantry is open to all undergraduate and graduate students (more information below on hours and what’s available!).

Our line-up of nourishment and body image programs teach students that nutritious food can be Easy, Affordable, and Tasty. Check out our online program and cooking demonstration below.

EAT Mindfully Online Program – On Pause for Updates

Two people at a table eating breakfast

According to a survey conducted in the Fall of 2021, 48% of participants indicated that they don’t pay attention to how they feel when they are eating. 27% of those participants also reported that they were stressed out most of the time. Research has shown that mindful eating can help cultivate increased awareness of hunger and fullness, enhanced self-compassion, improve digestion, better focus, and reduce stress and anxiety.

Challenge yourself each day to implement a new strategy to help you pay attention to what you you eat and how you eat it. That could mean turning off the technology while you enjoy lunch, becoming more aware of when you’re hungry (and when you’re not), or feeling motivated to choose foods that are both satisfying and nourishing.

This program is customized to YOU, so that you can make the changes you need to EAT Mindfully. Right now, EAT Mindfully is on pause as we revamp the curricula! Stay tuned in the next semester for an updated version.

Quick and Tasty Food Ideas


  • 1/2 cup plain greek yogurt⁠
  • Berries (fresh or frozen!) and other fruit (banana)⁠
  • Granola / cereal (Kind granola, Kashi cereal, or Puffins Cinnamon cereal)⁠
  • Natural peanut butter ⁠
  • Optional: Chocolate chips, chia seeds, coconut, honey, seeds, and / or nuts⁠


Layer the yogurt and toppings in a bowl or mug, and voila! Your yogurt bowl is ready to enjoy


  • 2 slices whole wheat or gluten-free bread (we love Udi’s)
  • Deli turkey
  • Your choice of sliced cheese
  • Pesto
  • Spinach
  • Optional: Tomato slices and / or roasted red pepper


  • Spread pesto on each slice of bread. Top two of the slices of bread with turkey, spinach, and cheese. Top with other slice of bread.
  • Grill on a pan on the stove for about 3 minutes or until grill marks form and the cheese has melted.


  • 1 package microwaveable brown rice⁠
  • 1/2 cup frozen vegetables (use what you like!)⁠
  • A protein source (frozen chicken strips, beans, chickpeas, etc.)⁠
  • A sauce (we provided sweet chili, salsa, pesto, and teriyaki)⁠
  • Extra virgin olive oil⁠
  • Seasonings (optional)⁠
  • Shredded mozzarella cheese or Daiya vegan cheese ⁠


Heat up a skillet with 1-2 tbsp of olive oil. If you are cooking a protein, add that to the pan and cook it until it’s done. Then add your veggies to heat those up and add seasoning. Microwave your rice per the instructions on the package. When the stir fry is done, combine the vegetables and protein with your sauce of choice and cheese… and ENJOY! ⁠

Local Nourishing Eats

  • Tai Chi
  • Chipotle
  • Mamasan’s
  • Aladdin’s Natural Eatery
  • Sinbad’s
  • Magnolia’s Deli and Café
  • The Red Fern
  • Village Bakery
  • SEA Restaurant
  • Pita Restaurant
  • India House Express
  • CoreLife Eatery
  • Rachel’s Mediterranean
  • Naan-Tastic

Other Rochester Resources

  • University Counseling Center’s Food and Mood Group on Mondays from 3:30-5 PM. This group is open to anyone struggling with eating issues. The purpose is to learn more about yourself, your relationship with food, and the connection between your feelings and your relationship with food. The group provides a safe space to talk about your relationship with food as well as issues including body image and self-worth. Group members will be encouraged to explore their feelings and the ways in which they deal with their feelings. Support will be provided in developing more effective coping skills. The group allows members to feel less alone in their experiences and to be supported by others going through issues with food and mood.
    • UHS offers nutrition services with a registered dietitian at the UHS office on the River Campus. These services are not covered by the mandatory health fee. The UR Student Health Insurance Plan (Aetna) provides coverage for nutrition services through referrals to specialists. Specialist visits have a $25 co-payment at the time of visit. If your health insurance does not cover these charges, you will be financially responsible.
    • Food Pantries
      • River Campus – Available to all undergrad and graduate students and located at 105 Wilson Commons
      • Eastman Campus – Available to all members of the Eastman community, including faculty, staff, and students. Pickup is at the Student Living Center from 9 AM – 7 PM. Forms may be submitted at any time, though we request they be turned in by Wednesday of each week. Individuals may request one order per week, though we do try to consolidate preferences if more than one request is submitted. 



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