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1501 University Blvd.
Birmingham, AL 35233
205-934-8224

Nutrition Counseling

Nutrition Counseling

UAB Student Recreation is pleased to offer the services of a registered dietitian that is available to see students for individual nutrition counseling, free of charge to students enrolled at UAB. The dietitian provides counseling on a wide range of nutrition concerns including:

  • General nutrition or eating concerns
  • Weight management
  • Sports and performance nutrition
  • Medical conditions (diabetes, high blood pressure, high cholesterol)

In order to utilize this service, send an email to: This email address is being protected from spambots. You need JavaScript enabled to view it. with your name, primary nutrition-related goal, and three appointment time preferences (day and time). The dietitian will respond to this email confirming an appointment time that will be posted to your Student Health account. Once you have received a response from the dietitian, please log on to your Student Health account and complete the Nutrition History Questionnaire prior to arriving for your appointment. If you’re not able to log onto your Student Health account, please click the link below to access the Nutrition History Questionnaire and bring it with you to your appointment.

Office hours for Nutrition Counseling are Monday, Tuesday, Thursday 1pm - 6pm and Wednesday 9am - 2pm

Additional Services

  • General Nutrition

    In June 2011, the US Department of Agriculture released MyPlate, a replacement for the older model known as MyPyramid. MyPlate emphasizes the fruit, vegetable, grains, protein, and dairy food groups following the recommendations from the 2010 Dietary Guidelines for Americans. This new model provides an easy-to-understand visual cue to help consumers develop healthy eating habits.

    Key Points:

    • Avoid oversized portions
    • Make half of your plate fruits and vegetables
    • Make at least half of your grains whole grains
    • Switch to skim or 1% milk
    • Compare sodium in foods and choose those foods with lower sodium
    • Drink water instead of sugary drinks
    • Enjoy your food!

    Make an appointment with nutrition services by emailing This email address is being protected from spambots. You need JavaScript enabled to view it. to learn how to implement positive changes in your diet, or visit www.choosemyplate.gov for more information.

  • Healthy weight loss is approximately 1-2 pounds per week. You can achieve this with a balanced diet and an appropriate amount of exercise.

    General Tips:

    • Utilize Choose MyPlate to ensure a balanced diet
    • Eat at least 3 times per day
    • Drink calorie-free drinks
    • Choose lean meats and low-fat or nonfat dairy products
    • Reduce sugar intake
    • Limit alcohol consumption

    Food Preparation:

    • Plan meals ahead of time
    • Try cooking methods that reduce calories:
      • Cook without added fat (baking, broiling, roasting, boiling)
      • Use nonstick sprays instead of butter or oil
    • Make fruits, vegetables, and other low-calorie foods part of each meal
    • Drink water while you cook

    Mealtimes:

    • Drink water before and during meals
    • Use smaller plates, bowls, and utensils
    • Put salad dressing on the side
    • Eat slowly
    • Have fruit for dessert instead of sweets
    • Put your dishes away as soon as you’re finished eating

    Snacking:

    Snacking can easily be a part of your plan for healthy weight loss. You can eat 6 times per day as long as you plan ahead and don’t eat too many calories.

    • Plan ahead – have healthy snacks on hand
    • Keep low-calorie snacks readily available such as:
      • Reduced-fat string cheese
      • Low-calorie yogurt
      • Bite-size vegetables (carrots, celery, broccoli, cucumbers, etc.) served with low-calorie dips
      • Fresh fruit

    Eating and Emotions:

    It is common to eat to deal with feelings other than hunger, such as boredom, being tired, or stress. If you eat for these reasons, here are some other things you can try:

    • Call a friend for support
    • Use inspirational quotes to help you avoid the temptation to eat
    • Listen to music
    • Go for a walk
    • Read a book
    • Try other activities that keep you from eating. It’s difficult to eat while doing things such as exercise or gardening

    Make an appointment with nutrition services by emailing This email address is being protected from spambots. You need JavaScript enabled to view it. to learn how to implement positive changes in your diet.

  • A high-calorie, high-protein diet may be recommended if you can’t eat enough, have lost weight, or need added protein in your diet. Following these recommendations and scheduling an appointment with a registered dietitian will help you:

    • Eat more calories, which will help you gain weight and give your body energy
    • Get more protein from foods that help your body heal and grow strong
    • Recover from surgery or illness

    Tips:

    Aim for at least 6 meals and snacks per day

    • Extra meals and snacks can help you get enough calories and protein
    • You can try supplement drinks to get more calories each day
    • You may also be able to enjoy snacks such as milk shakes, smoothies, pudding, ice cream, custard

    Eat more fat

    • Fat provides a lot of calories in few bites
    • Add butter, margarine, or oil when cooking
    • Use mayo, salad dressing, and peanut butter freely

    Amp up fruits and vegetables

    • Eat fruits and vegetables every day
    • Most are low in calories and protein, add cheese sauce, butter, margarine, gravy, oil, or salad dressing
    • Potatoes and corn have more calories than non-starchy vegetables like green beans, zucchini, carrots, and tomatoes
    • Cooked dried beans and kidney beans are good choices for protein
    • Avocados are high in calories and fat

    Choose high-protein foods

    • Milk, eggs, cheese, meat, fish, poultry, and beans
    • Protein powders and meal replacement shakes or bars
    • Avoid diet, low-calorie, or low-fat food items

    Make an appointment with nutrition services by emailing This email address is being protected from spambots. You need JavaScript enabled to view it. to learn how to implement positive changes in your diet.

  • Eating healthy doesn’t have to be expensive! Follow the tips below to get more bang for your buck.

    Before Shopping:

    • Meal plan
      • Have set recipes in mind that you are shopping for so you aren’t buying random ingredients
    • Eat – you’re more likely to buy unnecessary foods when shopping on an empty stomach and when you’re hungry
    • Shop once a week – this saves gas and makes you plan ahead
    • Check online for coupons for products you need

    During shopping:

    • Opt for store brands rather than name brands
    • Compare items by the sticker price and the price per ounce
    • Use a smaller grocery cart
    • Use the self-checkout
    • Don’t buy foods that are pre-portioned or single-serve – it’s cheaper to do the prep yourself
    • Buy produce that’s in season
    • Don’t buy bottled water – get a reusable bottle

    Apps:

    • Walmart
      • The Savings Catcher, found under “Tools”
      • Allows you to scan your receipt after shopping to get money back on certain items that are offered at other stores for a cheaper price
      • Money back is given in the form of a Walmart gift card
    • Publix digital coupons
      • Create an account online and clip coupons for products you need
      • Enter your phone number at the register to get instant savings
    • Ibotta
      • Unlock rebates for certain items at certain stores
      • Scan your receipt after shopping
      • Money back is given to you in the form of cash straight to your bank account
    • Checkout 51
      • Unlock rebates for certain items at certain stores
      • Scan your receipt after shopping
      • Money back is given to you in the form of cash straight to your bank account
    • Cartwheel (Target)
      • Unlock coupons before shopping
      • Apply them at checkout
    • SavingStar
      • Unlock rebates for certain items at certain stores
      • Scan your receipt after shopping
      • Money back is given to you in the form of cash straight to your bank account

    Make an appointment with nutrition services by emailing This email address is being protected from spambots. You need JavaScript enabled to view it. to learn how to implement positive changes in your diet.

Meet the RD

Rachel Lomax, MS, RD

Rachel Lomax, MS, RD

Rachel is originally from Loxley, Alabama. She attended the University of Alabama in Tuscaloosa, AL earning her B.S. in Human and Environmental Sciences and has recently completed her Dietetic Internship and M.S. in Nutrition Sciences at UAB, where she is currently a PhD student in the Department of Nutrition Sciences. She specializes in sports nutrition, helping athletes reach their maximum performance level through proper nutrition. Rachel is here to provide nutrition education and facilitate healthy lifestyle changes wherever you may lie on the wellness spectrum.