Student Health clinics will be closed for winter break from Monday, December 23, 2024 through Wednesday, January 1, 2025. For urgent concerns while clinic is closed, please click on the After-Hours tab below.

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Nutrition Resources

University Student Health Services > Patient Resources > Nutrition
RamPantry @ VCU

RamPantry offers nutritious food options to any VCU student, faculty, or staff member in need.

Free Nutrition Consults
  • Student Health has a registered dietitian nutritionist on staff who offers free in-depth nutrition consultations for VCU students.  Call 804-828-8828 to schedule an appointment.  No referral is required.
  • VCU Dine (in Shafer Court Dining Center) also has their own registered dietitian nutritionist on staff.  Services are free to VCU Dining Plan holders and include one-on-one consultations, as well as assistance with allergies and special dietary needs.  To contact the nutritionist, call 804-828-0306 or email dietitian@vcu.edu.
Exercise Secrets for Weight Loss

Secret #1: Both aerobic exercise and resistance training (weight lifting) are important components of a healthy lifestyle.  However, resistance training is much more effective when it comes to weight loss:

  • 10 minutes of resistance training 2 days/week burns as many calories as 30 minutes of cardio 5 days/week!
  • So if time is an issue, aim for at least 10 minutes of resistance training twice a week (and add in heart-healthy aerobic exercise as often as you can):
    • Check out the amenities at VCU RecWell or try these At-Home Strength Training Exercises.
    • Do 10 exercises that target the major muscle groups for 1 minute each.
    • Alternate upper and lower body exercises.  Lower body resistance training is more important because of the higher muscle mass in your legs.
    • Work large muscle groups first, then small muscle groups.
    • Work your way up to 3 sets of 8 reps at 80% of maximum weight (this is the weight that can be lifted in a single repetition) for a given exercise.

Secret #2: Increasing daily non-exercise activity has more impact on weight loss than doing 30 minutes of aerobic exercise every day!

  • Walking more is a simple way to increase lower body resistance training and burn more calories.  You burn 150 calories/hour just by walking across campus.  So skip the car ride, the elevator, and that parking space right by the entrance.  Just walk!
  • Wondering how fast you should walk?  Fast enough that you can't sing but can still talk.
  • Click on the link for more tips, app suggestions, and info about walking for health.
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