Happy Holidays!

Another semester has come to an end and Christmas is right around the corner.  Time for the campus to pack its bags and head home for a month.  The Nutrition Information Unraveled Blog will also be taking a vacation until spring.  With spring will come a new blogger as I will be packing my bags at NIU for the last time.

It has been a pleasure blogging with you this semester!  Make sure to come back in the spring and see what our next writer has to share.  As always, have a question?  Send them our way.  NIUnutritionquestions@gmail.com

Enjoy your break!  Happy Holidays!
Amy

Heading Home For Thanksgiving?

It is so easy to overeat during the holidays...in a different setting, on a different schedule, so many food options!  Let's review some pointers to stay guilt-free this holiday!

• Make goals and keep them realistic!  No need to focus on weight loss during the holidays and add stress.
• Use smaller plates if they're available.
• Try eating a healthy snack before the get together to reduce your hunger.
• Move away from food and TALK!
• Do a walk-by before actually deciding what food you will pick up.
• What are you doing the rest of the day?  Playing football or sitting on the couch watching football? Make them balance.
• Don't forget beverages can be filled with calories!
• Portion sizes!  Take small bites of the calorie-rich items that are a must-taste!

Don't forget to ENJOY!  It's the holidays, enjoy the family, the food and the atmosphere!

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Source: The American Dietetic Association. www.eatright.org

Color Your Plate

A well-rounded diet is important in every aspect of health.  A key part of this well-rounded diet is color! A rainbow of fruits and vegetables can provide nutrients and phytonutrients.

What Colors Are On Your Plate?

Myth vs. Fact: Uncovering & Discovering the Truth of Nutrition Messages

Here are a few more myths and facts to steer you toward a healthy diet!

• You can't lose weight unless you are hungry most days.
• MYTH
• Most people will have times of feeling hungry when beginning to decrease caloric intake initially.  However, adjusting calories moderately, eating more frequently, and choosing higher fiber foods will help decrease hunger!
• Half of all cereals, grains, or breads should be whole grains.
• FACT
• Research indicates whole grains are part of a healthy diet and lifestyle.  Allowing 50% of your carb intake to come from these sources will help to increase your fiber intake, leaving you feeling fuller longer!  However, there is still room in the other 50% to enjoy white bread, rice or pasta if that's what you prefer.
• Vodka is a low calorie beverage when mixed with diet soda.
• MYTH
• Vodka and all other hard liquors have calories (100 calories per 2 fluid oz shot).  A few drinks, even with a diet mixer, can still add up!
• NOTE: AVOID mixing liquor with energy drinks as DANGEROUS cardiac events have been observed in young adults with these combinations!

Although, these are only a few of the millions of myths and facts that are present in the media today, its important to take the time to investigate where your nutrition information is coming from to make sure it's a reliable, reputable source! If you have any questions, feel free to contact RecServicesNurition@niu.edu, sign up online or stop by and schedule an appointment to see a dietetic intern!

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Guest writer is Elizabeth Zabel, currently one of the dietetic interns available to help you at the Rec! Stop by and say hello!

Myth vs. Fact: Uncovering & Discovering the Truth of Nutrition Messages

Do you feel bombarded and confused by all the different nutrition messages you receive?  Perhaps one day you hear that potatoes are “bad foods” and then the next day the new super-food or the latest fad diet?  


Well, we are here to help!  Fret no more! Here are some of the most prevalent myths and facts!

• You should never eat a potato.
• MYTH
• A baked or boiled potato can be part of a healthy meal plan.  Watch added fat sources like sour cream, butter, cheese and deep fat frying - this is where calories and fat can sneak in! Enjoy nutrients from potatoes - they are an excellent source of fiber!
• All carbs are bad.
• MYTH
• Carbs are excellent nutrient sources, but are often feared as bad foods.  Focus on more complex carb sources like whole grain breads, rice, pastas and fresh fruits & veggies!
• You need 8 glasses (64oz) of fluids each day for good health.
• FACT
• Hydration is important for healthy eating. An average person needs 64oz of liquid which can come from water, milk, and juice (alcohol and beverages high in caffeine don't count). However, watch calories in liquid form, they can add up!

Still craving more? Keep your eyes open, they're on their way!

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Article written by guest author Elizabeth Zabel.  If you have any questions, feel free to contact RecServicesNutrition@niu.edu, sign up online or stop by and schedule an appointment to see a dietetic intern!

Have your own Myth vs. Fact to share?  Send me a message at NIUNutritionQuestions@gmail.com 

Sniffles Creeping Up On You?

People are sneezing, coughing and blowing their noses at every turn.  Don't have time to be sick? Join the club!

There are some things you can do to keep the sniffles away!

• Remember what your mother told you, "Eat your fruits and veggies!"  Try to squeeze in at least 5 different fruits and vegetables throughout your day.  They are packed with vitamins, minerals, antioxidants, and phytochemicals that can do more than stave off a cold.  They also decrease your risk of cancer, heart disease, stroke and diabetes!
• Keep your diet well rounded! Include whole grains (check out last week's blog), protein and dairy to keep your body functioning normally.
• Should I supplement? Well, a multivitamin is always a good idea specifically during cold and flu season to ensure you are getting everything your body needs to keep it strong.  Be careful about supplementing specific vitamins or minerals.  There are upper limits to some of them for good reason...any higher and they make you sick or keep your body from appropriately absorbing other nutrients.  Do a little research before you dive into a vitamin supplement, or shoot me an email and we can figure it out!

Outside of nutrition....Top 5 ways to stay healthy:

1. Wash your HANDS
2. Do not smoke - decreases Vitamin C utilized within your body
3. Exercise! Even walking to class counts!
4. If you choose to drink, MODERATION
5. Do something good for your body and SLEEP!  I know it can be hard to find the time, but if you want to stay well, it's necessary

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Questions? Send me an email NIUNutritionQuestions@gmail.com

White or Wheat?

You walk up to order a sandwich and the first question you're asked: White or Wheat?
You think about it for a second and you know you should choose wheat, but do you really know why?

Whole Grains

A whole grain contains the entire grain including bran, germ and endosperm.

As opposed to a refined grain where the bran and germ are removed.

Where can you find whole grains?

• Whole-wheat flour
• Brown rice
• Oatmeal

Just to name a few.

Why Whole Grains?

So many reasons!  Whole grains are an excellent source of fiber in your diet. Fiber can help you feel full with fewer calories than other options. Dietary fiber keeps your heart healthy! Whole grains are packed with vitamins and minerals. 

How much should I have in a day?

That question depends on your age, gender and calorie needs.  The American Heart Association recommends 6-8 servings of grains per day for a person consuming 2000 calories/day with at least half of those servings as whole grains.

What does a serving look like?

1 slice of whole-grain bread

about 1 cup of cereal

1/2 cup cooked brown rice or whole-wheat pasta

5 whole-grain crackers

3 cups popped popcorn

So when the question is White or Wheat?  Spring for the wheat, it will keep you full longer and your heart will thank you later.

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Resource: The American Heart Association