Make Fat Work For You!

So, how do I get the right amounts of fat in my diet?

It's easy to get enough of the fat you need in your diet!

• Total fat intake should fall between 20 to 35% of total calories for adults.
• That's between 22-30 grams of fat for each 1,000 calories you eat.
• Saturated fat should provide less than 10% of total calories.
• That's less than 11 grams for each 1,000 calories you eat.

What does that mean for me?

• Choose lean meat and low-fat or non-fat milk, yogurt, and cheese.
• Choose grilled chicken over fried chicken when possible
• Incorporate the good, plant-based fats into your diet.
• READ THE LABEL! Manufacturers must report the amount of total fat, saturated fat, trans fat and cholesterol, but be careful with trans fat:
• If a label says "0 grams" trans fat, it means the product has <0.5 grams per serving
• If one of the first ingredients is "hydrogenated" or "partially hydrogenated" oil, the product may contain trans fat.

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Guest blogger this week is Aaron Feest.


Have a comment? Let me know.  NIUNutritionQuestions@gmail.com

Fat: Good or Bad?

So what's a GOOD fat?

• Good fats are the unsaturated fats found mostly in plant foods.
• Good fats in moderate amounts can reduce the risk of heart disease and improve blood cholesterol levels when used in place of saturated fat.
• Sources include:
• Vegetable oils (olive, canola, sunflower, safflower)
• Peanut butter & other nut butters
• Avocadoes
• Nuts
• Seeds
• Olives

Not-So-Good Fats

• Saturated fat, trans fat, and cholesterol should be eaten in lower amounts.
• These fats tend to raise the risk of heart disease and raise total cholesterol and LDL cholesterol (bad cholesterol). Trans fat has also been shown to reduce HDL cholesterol (good cholesterol).
• Saturated fats are found mainly in animal foods such as meat, poultry, eggs and dairy. Cholesterol is found ONLY in animal foods.
• Trans fat is found mainly in fried foods, cookies, crackers, and pastries

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Guest blogger this week is Aaron Feest.


Still have FAT questions? Shoot them my way!! NIUNutritionQuestions@gmail.com

The Skinny on Fat

Did you know that fat can actually be good for you? It’s true!
Your body needs some fat to:

• Insulate and protect your organs and bones
• Keep your skin and hair healthy
• Have normal cell growth
• Produce hormones
• Absorb vitamins A, D, E, & K.

Some fat in your diet also helps you stave off hunger by keeping you full longer.

The key is eating the right fats in the right amounts!


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Guest Blogger this week is Aaron Feest

Questions about fat?  Send them to NIUNutritionQuestions@gmail.com

Climbing Out of the Food Rut - Recipe #3

Need something sweet that is perfect for fall?  Gather your ingredients at the dining hall and thow it in the microwave!

Apple Brown Betty

3/4 bowl sliced apples (or peaches or pears)
5 or 6 soupspoons of granola
1/2 soupspoon butter
1 teaspoon sugar, brown sugar if available
Vanilla ice cream (optional)

Cover fruit with granola. Cut butter into small pieces and distribute evenly on top of granola.  Sprinkle sugar on top.  Microwave until butter and sugar melt and the fruit underneath is hot.  Top with vanilla ice cream, if you like.

Come up with something creative?  Please share! NIUNutritionQuestions@gmail.com


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Recipe from:
Tray Gourmet Be Your Own Chef in the College Cafeteria
By Larry Berger and Lynn Harris

Struggling Through Another Day?

Feel like your days are nothing but running, working, eating, sleeping... Take a moment. Here is are a few ideas to slow down and enhance your day:

1. Take a deep breath at least once every hour
2. Take a 1 minute break: hang a relaxing picture near your desk and lose yourself in the picture a minute at a time
3. Think positive thoughts, they are contagious
4. Quench your thirst...Drink water
5. After an hour at a repetitive activity, stop and stretch your hands, wrists, arms and shoulders
6. Smiling improves your immune system and your perspective, and laughter is even better
7. Take a morning, afternoon and evening break to breathe, walk, take in your environment, and clear your mind
8. Take a lunch hour to nourish your body, mind and soul.

What is your way to get through a hectic day? Please share!
NIUNutritionQuestions@gmail.com

Climbing Out of the Food Rut - Recipe #2

Keep in mind all the ingredients for these recipes are likely available in the dining halls on a rotating basis.  Therefore, all you need are the ingredients, a bowl to mix and a microwave (available in all dining halls on campus).  And .... Ta Dah! A brand new dish for dinner!

Cheesi Chili Rice

2 Soupspoons Taco Sauce (salsa)
1/2 Soupspoon Sour Cream
1/2 Bowl Kidney Beans
1 Serving Rice
1 Handful Cheese

Add taco sauce and sour cream to kidney beans and stir well.  Spoon mixture over rice and toss cheese on top.  Microwave until cheese melts.

Enjoy!

Do you have some favorite dining hall recipes? Tell me about them! niunutritionquestions@gmail.com.



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Recipe from:
Tray Gourmet: Be Your Own Chef in the College Cafeteria
By Larry Berger & Lynn Harris

Vegetarian? Tell me about it!

October - Vegetarian Awareness Month

Not familiar with the vegetarian diet? Let's talk about it...

Vegetarian Diet focuses on plants for food...fruits, vegetables, dried beans and peas, grains, seeds and nuts.
Every vegetarian diet differs according to the beliefs and preferences of the individual.  Usually, eating patterns fall within a few groups:

• Vegan Diet - Excludes all meat and animal products
• Lacto Vegetarian Diet - Includes plant foods plus dairy products
• Lacto-Ovo Vegetarian Diet - Includes both dairy products and eggs.

These diets can meet nutritional needs, but they really need to focus on variety.  Specific nutrients vegetarians may need to pay attention to include protein, iron, calcium, zinc and Vitamin B12.


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Source: MedlinePlus: Vegetarian Diet



Questions?  Shoot 'em my way! NIUNutritionQuestions@gmail.com

October - Vegetarian Awareness Month!

Are you a vegetarian? Speak up! Be Healthy!

October is Vegetarian Awareness Month and the USDA wants to make sure vegetarians are well informed of what healthy and complete vegetarian diet looks like.

10 Tips for Vegetarians to Meet Nutrient Recommendations!

1. Think About Protein - Sources for vegetarians include beans, nuts, peas and soy products.  Build meals around protein sources that are naturally low in fat.
2. Bone Up on Sources of Calcium - Used for building strong bones and teeth. Sources for vegetarians include fortified breakfast cereals, soy products, calcium-fortified orange juice and some dark green leafy veggies.
3. Make Simple Changes - Many dishes can be made vegetarian - pasta primavera, veggie pizza, vegetable lasagna, tofu-vegetable stir fry, etc.  These changes can increase vegetable intake and cut saturated fat and cholesterol intake.
4. Enjoy a Grill - For grill options, try veggie or "garden" burgers, soy hot dogs, veggie kabobs.
5. Include Beans and Peas - They contain a high nutrient content, meaning consuming beans and peas is recommended for everyone!  Enjoy some beans and rice or maybe a three bean salad or split pea soup.
6. Try Different Veggie Versions - A variety of vegetarian products look like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol. Breakfast? Try soy-based sausage patties or links. Dinner? Try veggie burgers!
7. Make Some Small Changes at Restaurants - Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables in place of meat.
8. Nuts Make Great Snacks - Choose nuts as a snack, on salads or in main dishes. Use nuts to replace meat or poultry.  Add walnuts or pecans to a green salad instead of cheese or meat.
9. Get Your Vitamin E - Choose specific nut and seed choices more often - sunflower seeds, almonds and hazelnuts.  These are among the best sources of Vitamin E.
10. Choose Fats Wisely - Fatty acids that are necessary for health are call "essential fatty acids."  Choose excellent sources like some nuts (walnuts) and seeds (flax seeds). 

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Tips from 10 Tips MyPyramind: Vegetarians


Are you vegetarian? Have your own tricks of the trade? Please SHARE!  NIUNutritionQuestions@gmail.com

Climbing Out of the Food Rut - Recipe #1

Still feeling limited by what you're finding at the dining halls?  Well, mix up something of your own!

Here's one recipe to get you started:

Pasta Primavera

2/3 cup raw or cooked broccoli, chopped
1 handful chopped onions
1 handful chopped green peppers and/or celery
1 handful chopped tomatoes
3 soupspoons soy sauce
1 soupspoon orange juice
1 small spoon butter
1 serving plain pasta
1 handful shredded cheese

Put all vegetables in a bowl and pour the soy sauce and orange juice over them.  Top with butter and shredded cheese and microwave until butter and cheese melt.  Stir, pour over pasta, stir again.

Enjoy!

Do you have some favorite dining hall recipes?  Tell me about them! niunutritionquestions@gmail.com.


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Recipe from:
Tray Gourmet: Be Your Own Chef in the College Cafeteria
By Larry Berger & Lynn Harris

In a Food Rut?

It's beginning to be that time of the semester where you are tired of eating the same things over and over again from the dorms....what to do?

Well, mix it up!  Always eat at Stevenson? Try heading over to Neptune for a huge salad bar, grill, hot entrees and more cereals than you can imagine! Or stuck over in Neptune?  Make the walk over to Stevenson to find pastas, pizzas, deli sandwiches, hot entrees and a nearly limitless grill.

Make sure to keep things fresh by moving from dining hall to dining hall.  Frequently they will be serving similar menus, but there are hidden gems at each location.  Also, be creative with your food.  Add colorful fruits and vegetables to your tray whenever possible.  Be curious! The benefit of all-you-care-to-eat facilities is the ability to taste a little from each dish.  Just be cautious of portion sizes, it's easy to have eyes bigger than your stomach.

A few upcoming events for Dining Services:

Wednesday, October 6, Harvest Dinner at Neptune, Douglas & Lincoln

Thursday, October 14, Halfway There Lunch at Neptune & Lincoln and Dinner at Neptune, Douglas & Lincoln

Wednesday, October 20, Lettuce Leaf Patch Lunch at Neptune



Questions? Comments?  Send them my way, niunutritionquestions@gmail.com