Health Education Resources

Basic Nutrition

• Aim for most meals to include:
  • Half your plate fruits and vegetables (fresh, frozen, or canned in water/low sodium)
  • One quarter whole grains (brown rice, oats, whole wheat bread, quinoa)
  • One quarter protein (fish, chicken, eggs, beans, tofu, lean meats)
  • Optional calcium source (milk, yogurt, fortified plant milk) 
• Consistency matters more than perfection
• Choose Mostly Whole Foods
  • Eat more vegetables, fruits, whole grains, lean proteins, and healthy fats (olive oil, nuts, seeds, avocado). 
  • Limit sugary drinks, sweets, highly processed snacks, fried foods, excess sodium, and refined carbohydrates.
• Portion Size Guide
  • Use your hand as a guide:
    • Protein: palm of your hand
    • Carbohydrates: cupped hand
    • Vegetables: two fists
    • Fats: thumb 
• Hydration 
  • Aim for 6–8 glasses of water daily (more with heat or exercise).
  • Light yellow urine usually indicates good hydration. Limit soda, energy drinks, and sweetened beverages. 
  • Regular Meals 
    • Try for three meals daily with optional healthy snacks (protein + fiber). 
      • Examples: apple with peanut butter, yogurt with berries, hummus with vegetables.
  • General Wellness
    • Focus on variety and color in fruits and vegetables
    • Include protein at every meal
    • Choose whole grains when possible
    • Practice mindful eating
    • Aim for regular movement and adequate sleep
    • Small daily changes add up. 
  • Diabetes Focused Nutrition
    • Pair carbohydrates with protein or healthy fat
    • Choose high fiber carbs (beans, vegetables, whole grains)
    • Avoid sugary drinks and limit sweets
    • Eat consistent meals to help stabilize blood sugar
    • Watch portion sizes of rice, pasta, bread, and potatoes
    • Monitor how different foods affect your glucose when applicable 
  • Heart Healthy Eating
    • Emphasize fruits, vegetables, whole grains, and legumes
    • Choose lean proteins (fish, poultry, plant based options)
    • Use olive oil instead of butter when possible
    • Limit saturated fat, fried foods, and processed meats
    • Reduce sodium by choosing fresh foods and reading labels • Include omega-3 rich foods such as salmon, walnuts, or flaxseed
  • Reading Food Labels 
    • Look for short ingredient lists
    • fiber at least 3 grams per serving
    • low added sugar
    • sodium under 600 mg per meal as a general guide
    • Ingredients are listed by weight.
• When to Seek Medical Advice 
  • Contact your healthcare provider if you experience unintentional weight changes, persistent fatigue, digestive issues, difficulty eating, or if you have questions about supplements or special diets. 
• Key Takeaways
  • Fill half your plate with plants
  • Choose whole foods most of the time
  • Include protein at each meal
  • Drink water regularly
  • Keep meals consistent
  • Progress matters more than perfection.

• Tufts Resources:

  • https://www.nutritionletter.tufts.edu/tuftsemployees/ 
  • https://www.tuftsmedicine.org/services-treatments/nutrition 
  • https://access.tufts.edu/human-resources-wellness-events 

   

This handout is for general education only and does not replace medical advice from your healthcare provider.

Multivitamins

• Provide small amounts of many vitamins and minerals. Helpful for general nutrition but do not replace a balanced diet.
• Avoid taking multiple multivitamins at once.
• Vitamin D
  • Supports bone health, immune function, and muscle strength.
  • Commonly deficient in adults. 
  • Too much can raise calcium levels. 
  • Use caution with kidney disease or calcium disorders.
• Vitamin B12 & B-Complex
  • Support nerve function, energy metabolism, and red blood cell production.
  • Deficiency is more common in older adults,vegetarians/vegans, and people on acid-reducing medications.
• Vitamin C
  • Supports immune health and wound healing
  • High doses may cause stomach upset or diarrhea and can increase kidney stone risk in susceptible individuals.
• Calcium
  • Important for bones and teeth. 
  • Best absorbed in divided doses. 
  • Can interfere with thyroid medication, certain antibiotics, and iron absorption.
• Iron
  • Used to treat or prevent anemia. May cause constipation or stomach upset. 
  • Keep away from children. 
  • Do not take unless advised by a provider unless deficiency is known.
• Magnesium
  • Supports muscle, nerve, and heart function. 
  • Can help constipation or muscle cramps.
  • High doses may cause diarrhea.
• Omega-3 / Fish Oil
  • Supports heart and brain health. 
  • May increase bleeding risk, especially when combined with blood thinners.
• Herbal Supplements (examples: turmeric, echinacea, St. John’s wort)
  • Effects vary widely. Some herbs interact strongly with prescription medications. St. John’s wort can reduce effectiveness of many drugs including antidepressants and birth control.
• Typical Adult Dosing Ranges (General Guidance)
  • Vitamin D: 800–2,000 IU daily (higher doses only with provider guidance)
  • Vitamin B12: 500–1,000 mcg daily (oral)
  • Vitamin C: 250–1,000 mg daily
  • Calcium: 1,000–1,200 mg daily (divide doses; includes dietary intake)
  • Iron: 18–65 mg daily depending on deficiency (only with guidance)
  • Magnesium: 200–400 mg daily
  • Omega-3 (Fish Oil): 1,000–2,000 mg daily
  • Doses vary based on age, diet, medical conditions, and lab results. Always follow your healthcare provider’s recommendations.
• Supplements to Avoid Taking Together (Mini Reference)

• Combination	Why
  Calcium + Iron Calcium	Reduces iron absorption
  Iron + Magnesium	Compete for absorption
  Calcium + Thyroid meds	Blocks medication absorption
  Fish Oil + Vitamin E + Ginkgo	Increased bleeding risk
  St. John’s Wort + Many Meds	Can reduce effectiveness of antidepressants, birth control, and others
  High-dose Zinc + Copper Zinc	Can lower copper levels

• Medication Interaction Reminder
  • Supplements can interact with prescription and OTC medications.
  • Blood thinners may interact with fish oil, vitamin E, garlic, or ginkgo.
  • Calcium, iron, and magnesium can block absorption of thyroid meds and some antibiotics.
  • Herbal products may affect heart, mood, hormone, or immune medications.
  • Always tell your healthcare provider about ALL vitamins, minerals, herbs, and supplements you take.
• When to Seek Medical Care
  • New or worsening symptoms after starting a supplement.
  • Nausea, vomiting, severe diarrhea, or abdominal pain.
  • Rash, swelling, trouble breathing, or allergic reactions.
  • Signs of toxicity such as confusion, weakness, irregular heartbeat, or severe fatigue.
  • If you are pregnant, nursing, immunocompromised, or managing chronic conditions and are unsure what is safe.
  • Any concern that feels urgent or unusual to you.

• Important Safety Tips

  • Supplements are not regulated like prescription medications.
  • More is NOT always better—avoid megadoses unless directed.
  • Choose reputable brands when possible.
  • Store supplements safely away from children.
  • Use supplements to support—not replace—healthy nutrition.

   

   

(OTC) Medications by Symptoms

• Pain & Fever
  • Acetaminophen (Tylenol): Used for pain and fever. Do not exceed 3,000–4,000 mg/day (lower if liver disease or daily
  • alcohol use). Found in many combination cold products.
  • Ibuprofen (Advil, Motrin) & Naproxen (Aleve): Reduce pain and inflammation. Take with food. Avoid if kidney
  • disease, stomach ulcers, or on blood thinners unless approved by your provider.
• Cold, Flu & Cough
  • Decongestants (Pseudoephedrine, Phenylephrine): Help nasal congestion. May raise blood pressure and heart rate.
  • Cough suppressants (Dextromethorphan): For dry cough.
  • Expectorants (Guaifenesin): Loosens mucus—drink plenty of fluids.
• Allergy Medications
  • Non-drowsy antihistamines: Loratadine (Claritin), Cetirizine (Zyrtec), Fexofenadine (Allegra).
  • Diphenhydramine (Benadryl): Causes drowsiness—use caution with driving.
• Stomach & Digestive Health
  • Antacids (Tums, Maalox): Fast relief of heartburn.
  • Acid reducers (Famotidine/Pepcid, Omeprazole/Prilosec): Longer-acting reflux control.
  • Diarrhea: Loperamide (Imodium). Seek care if fever or blood present.
  • Constipation: Fiber (psyllium), stool softeners (docusate), gentle laxatives (Miralax).
• Topical Products
  • Hydrocortisone cream for rashes and itching. Antibiotic ointments for minor cuts. Lidocaine for localized pain. Avoid
  • broken skin unless directed.
• Medication Interaction Reminder
  • Many OTC products interact with prescription medications.
  • NSAIDs (ibuprofen, naproxen) may increase bleeding risk with blood thinners and can affect kidney function.
  • Acetaminophen is found in many cold/flu products—taking more than one product can lead to overdose.
  • Decongestants may interfere with blood pressure, heart, thyroid, and some mental health medications.
  • Antihistamines can increase drowsiness when combined with alcohol, sleep aids, or anxiety medications.
  • Always tell your pharmacist or healthcare
• When to Seek Medical Care
  • Symptoms last more than 7–10 days or worsen.
  • Fever over 101°F (38.3°C) or fever lasting more than 3 days.
  • Chest pain, shortness of breath, severe headache, or dizziness.
  • Persistent vomiting or diarrhea, or signs of dehydration.
  • Blood in stool, urine, or vomit.
  • Severe abdominal pain.
  • Allergic reactions such as swelling of lips or face, rash with breathing difficulty, or hives.
  • You are pregnant, immunocompromised, or managing chronic conditions and are unsure which medications are safe.
  • Any concern that feels urgent or unusual to you.
• Important Safety Tips
  • Always read labels and active ingredients.
  • Avoid taking multiple products with the same medication.
  • Follow age-appropriate dosing for children.
  • Ask a pharmacist or provider if pregnant, nursing, or taking prescription medications.
  • Store medications safely away from children.
• This handout is for general education only and does not replace medical advice from your healthcare provider.

A practical guide for understanding Body Mass Index (BMI) and healthy weight ranges. 

• What is BMI? 
  • Body Mass Index (BMI) is a screening tool that estimates body fat based on height and weight. It applies to adult men and women using the same ranges. BMI does not measure body composition directly, but it helps identify potential weight-related health risks. 
• Adult BMI Categories 
  • Underweight: below 18.5
  • Healthy weight: 18.5-24.9
  • Overweight: 25-29.9
  • Obesity: 30 or higher 
• Healthy Weight Ranges by Height (Adults - Men & Women) 
• Weight Management Basics 
  • Aim for gradual change (1-2 lb per week when weight loss is needed) 
  • Fill half your plate with vegetables and fruits 
  • Include protein at every meal
  • Choose whole grains when possible
  • Limit sugary drinks and highly processed foods 
  • Stay hydrated
  • Move your body most days (even walking counts)
  • Prioritize sleep and stress management 
• Important Notes 
  • BMI may be less accurate for very muscular individuals, older adults, or during pregnancy. Waist circumference, medical history, and lifestyle factors also matter. 
• When to Talk With Your Healthcare Provider 
  • Unintentional weight loss or gain
  • Difficulty managing weight despite lifestyle changes.
  • Fatigue, weakness, or appetite changes.
  • Questions about medications, supplements, or structured weight programs 
• Remember: health is more than a number. Small, sustainable changes make the biggest difference over time. 
• Tufts Resources:
  • https://www.nutritionletter.tufts.edu/tuftsemployees/ 
  • https://www.tuftsmedicine.org/services-treatments/nutrition 
  • https://access.tufts.edu/fitness-centers-and-classes
  • http://tufts.sidearmsports.com/facilities
  • https://access.tufts.edu/human-resources-wellness-events

First aid for Burns

Call OHS at 617-627-6500, Boston and Medford Monday-Friday (7.30 am - 3.30 pm) Grafton (7.30pm - 7pm)

Apply cold water to the burned area. Do not apply ice directly to the burn area. Cover the burn area with a clean cloth or dressing. 

First aid for Cuts or Lacerations

• Stop the bleeding; if the bleeding does not stop with gentle pressure, If a large cut or wound occurs with heavy bleeding, please contact TUPD at 617-627-6911
• Clean the wound by keeping the wound under running water and washing it around the wound with soap.

References:

• Mayo Clinic - Cuts and scrapes: First aid

Tufts Resources:

• Student Mental Health Services

• Student Heath Services

• Employee Assistance Program

• Tufts Care Navigation 

• Locate an Urgent Care Near You 

• Locate an Emergency Room Near You

Finding a PCP: 

• Tufts Navigator  (For Tufts University Employees)

• Tufts Primary Care

• Beth Israel Primary Care

• BMC Primary Care

• Mass General Primary Care  

Other resources

• Mass Helpline 

• Mass Health Connector 

• https://www.mass.gov/orgs/masshealth 

A simple guide to easing muscle tension, improving circulation, and supporting everyday recovery at home.

• What Is Self Massage?
  • Self massage is the practice of using your hands or simple tools to apply pressure to muscles and soft tissues. It may help reduce tightness, improve flexibility, support relaxation, and ease everyday aches from stress, work, or activity.
• Potential Benefits
  • Relieves muscle tension and stiffness
  • Supports circulation
  • Promotes relaxation and stress relief
  • May improve mobility
  • Can support recovery after activity
  • Encourages body awareness
• Common Self Massage Devices

• How to Get Started
  • Start gently — mild discomfort is okay, sharp pain is not
  • Breathe slowly while applying pressure
  • Spend 30–90 seconds on tight areas
  • Stay hydrated
  • Use slow, controlled movements
  • Aim for 5–15 minutes at a time
• Safety Tips
  • Avoid broken skin, open wounds, or areas of infection
  • Do not massage directly over blood clots, fractures, or inflamed joints
  • Use caution if you have neuropathy or reduced sensation
  • Stop if pain increases
  • If unsure, ask your healthcare provider before starting
• When to Seek Medical Advice
  • Contact your healthcare provider if you have persistent pain, unexplained swelling, numbness, weakness, or symptoms that do not improve with gentle self care.
• Remember: consistency matters more than intensity. Gentle, regular care can make a meaningful difference.

SMART Goals for Better Health 

• SMART goals help turn intentions into action by making goals clear and achievable. 
• What Does SMART Mean? 
  • S-Specific: Clearly state what you want to do. 
  • M - Measurable: Know how you will track success. 
  • A - Achievable: Make sure the goal fits your current life. 
  • R- Relevant: Choose something that matters to you. 
  • T- TimeBound: Set a realistic timeline. 
• Example 
  • Instead of: "I want to eat healthier." 
  • Try: "I will add one serving of vegetables to dinner at least 5 nights per week for the next month." 

Create Your Own SMART Goal 

• Tips for Success 
  • Start small and build gradually 
  • Focus on behaviors, not just outcomes 
  • Expect setbacks - restart without judgment 
  • Celebrate progress, even if it feels minor 
  • Ask your healthcare team for support 
• Healthy change happens over time. One step at a time is enough. 

Reference

Goal Setting Work Sheet

Use this guide to prepare for common emergencies. Review yearly and update your supplies and contact information as needed.

• Create a Go Bag (Emergency Kit)
  • Prepare one bag per person:
    • Water (3-day supply)
    • Non-perishable food + manual can opener
    • Medications (3–7 days) + prescription list
    • First aid kit
    • Flashlight + batteries
    • Phone charger / battery pack
    • Copies of ID & insurance
    • Cash
    • Hygiene supplies
    • Warm clothing / blanket
    • Glasses, hearing aids, mobility devices
    • Pet supplies
• Fire
  • Get out immediately. Do not gather belongings.
  • Stay low under smoke.
  • Feel doors before opening; if hot, use another exit.
  • Meet at your designated location.
  • Call 911 once safely outside.
  • Never re-enter the building.
  • If clothes catch fire: Stop, Drop, Roll.
• Flooding / Severe Storms
  • Move to higher ground right away.
  • Avoid walking or driving through flood waters.
  • Stay indoors away from windows during severe storms.
  • Unplug electronics if safe to do so.
  • Follow evacuation orders promptly.
  • Avoid downed power lines
• Power Outage
  • Use flashlights instead of candles.
  • Keep refrigerator/freezer closed to preserve food.
  • Use generators outdoors only, far from windows.
  • Turn off major appliances to prevent surges.
  • Check on neighbors who rely on medical equipmen
• Medical Emergency
  • Call 911 for:
    • Chest pain
    • Trouble breathing
    • Severe bleeding
    • Signs of stroke (face drooping, arm weakness, speech difficulty)
    • Loss of consciousness
      • While waiting: apply pressure to bleeding, keep person warm, and follow dispatcher instructions.
• Extreme Heat
  • Drink water frequently.
  • Stay in air-conditioned or shaded areas.
  • Avoid outdoor activity during peak heat.
  • Use cooling centers if available.
  • Watch for heat exhaustion (dizziness, nausea).
• Extreme Cold
  • Dress in layers.
  • Stay indoors when possible.
  • Avoid carbon monoxide exposure (never use grills indoors).
  • Check on vulnerable household members. 
  • Watch for hypothermia (confusion, shivering).
• Earthquake (if applicable)
  • Drop, Cover, Hold On.
  • Stay away from windows.
  • After shaking stops, evacuate if building is unsafe.
  • Expect aftershocks.
• Special Household Checklists
  • Children: comfort item, diapers/formula if needed, extra clothes, emergency contact card, small activities.
  • Pets: food/water (3–5 days), leash/carrier, medications, vet records, ID tags, comfort item.
  • Older Adults / Medically Fragile: medication list, extra meds, insurance copies, mobility aids, hearing aids/glasses, device batteries, written care instructions.
• Practice evacuation twice yearly. Know how to shut off utilities. Keep vehicle fuel at least half full. Review kits annually.
• This handout is for general education only and does not replace guidance from emergency services or healthcare providers.

Emergency Quick Checklist (Post on Fridge)

• Grab Go Bag(s)
  • Take medications & medical devices
  • Phone + charger
  • Wallet / ID / keys
  • Children essentials
  • Pet supplies
  • Shut off utilities if instructed
  • Lock doors
  • Go to meeting place
  • Call/text out of area contact

Emergency Contacts & Important Information

Emergency Services: 911

Primary Care Provider: _______________________________

Pharmacy: _________________________________________

Out of Area Contact: _________________________________

Local Emergency Contact: ____________________________

Poison Control: 1-800-0222-1222

Veterinarian: _______________________________________

Insurance Provider: __________________________________

Household Meeting Place: _____________________________

Backup Meeting Place: ________________________________

Medical Conditions / Allergies:

___________________________________________________

Medications:

___________________________________________________

Tufts Resources:

https://emergency.tufts.edu/response-guide

https://m.tufts.edu/tufts_visitor/be_safe/index 

https://ohs.tufts.edu/emergencies-exposures