Nutrition and Your Student

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Angie Garcia, M.Ed, RD, LD
Nutritionist, Stamps Health Services

Did you know that a registered dietitian is available to meet with students to discuss various nutrition issues such as weight gain or loss, healthy food choices on campus, and disordered eating behaviors? For only $5, students can meet with the registered dietitian. The 50-minute appointment includes an analysis of the student’s current diet and an individualized action plan. To schedule an appointment, students may call 404.894.9980.

As we prepare for the upcoming winter months and the inevitable flu season, we encourage students to take advantage of the flu vaccine Stamps Health Services offers at no cost to eligible students. We also offer the following health and nutrition advice to share with your student to help boost immunity.

Ten Tips to Boost Immunity

1. Consume adequate calories daily. Inadequate calories can compromise your immune system, so be sure to have three balanced meals a day - and healthy snacks as needed - to meet your calorie needs.

2. Aim for five a day! Eat at least five fruits and vegetables every day. Focus on citrus fruits and tomatoes for vitamin C and dark green leafy vegetables and deep orange fruits and vegetables for vitamin A and antioxidants.

3. Eat zinc. Found in red meats, fish, eggs and dairy products, this mineral works to supply key enzymes to help keep your immune system working properly.

4. Go for yogurt daily. Yogurt contains live “good” bacteria called probiotics, which can help fend off the “bad” disease-causing bacteria.

5. Choose low fat foods such as sirloin, five percent fat ground beef, skim or one percent milk, low-fat yogurt and low-fat or part-skim cheese. High fat foods can weaken the immune system.

6. Get immune-boosting omega - 3 fatty acids from canola oil, nuts, flaxseed and fatty fishes such as salmon, herring, trout, swordfish and mackerel.

7. Drink plenty of water! At least 64 ounces of liquids, preferably water, is recommended daily.

8. Exercise moderately. Walking 30 minutes each day can increase your number of white blood cells.

9. Sleep! To keep an abundant supply of your natural killer cells, aim for eight hours of sleep every night.

10. Eliminate or reduce use of drugs, alcohol, and tobacco as they compromise your immune system.

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