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 

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

Hot Topic Tuesdays - Caffeine

As college students, we endure late night study sessions, long school days, and likely very little sleep. So we grab that Starbucks Extra Coffee Caramel Frappuccino in the morning and rely on caffeinated soft drinks to get us through the day. Why? Because caffeine gives us that jolt we need…for a short period.

Caffeine is a stimulate that provides neurological energy rather than nutritional energy and is therefore not a source of body fuel. Carbohydrates, protein, and fat are the energy sources your body requires to run efficiently. 

Caffeine sensitivity varies depending on activity level, body size, and the amounts of caffeine ingested daily. For most people, moderate doses of 2-4 cups (200-300mg) of brewed coffee typically does no harm, however, long-term, heavy use (4-7 cups of brewed coffee 500-600mg) can create some problems.

So what are the pros and cons to caffeine consumption?

PROS

• Provides a stimulant effect
• Increases alertness
• Temporarily increases ability to focus & concentrate
• May relieve migraine headaches
• May improve athletic performance

CONS

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Nausea or other gastrointestinal problems
• Fast or irregular heartbeat
• Muscle tremors
• Headaches
• Anxiety

Rule of Thumb: Occasional caffeine intake is fine, but don't ignore your body's signals for food or rest by consuming large amounts of caffeine. If you feel tired, getting 7-9 hours of sleep a night and naps during the day will provide you with more long-lasting energy without the side effects of caffeine. Be sure to consume frequent, well-balanced meals and snacks, be physically active and stay hydrated with fluids like milk, juice, and water.

Resources:

COC, Student Health and Wellness Center. Caffeine Handout

http://www.canyons.edu/offices/health/nutritioncoach/AtoZ/handouts/Caffeine.pdf

Mayo Clinic. Caffeine. 

http://www.mayoclinic.com/health/caffeine/NU00600

http://www.mayoclinic.com/health/caffeine/AN01211

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Article written by Kaleigh White, Dietetic Intern currently at the Recreation Center's Nutrition Office. Stop by or hop online to set up an appointment to chat with her about nutrition.  If you're an NIU student....it's FREE!

Hot Topic Tuesdays - Energy Drinks/Vitamin Waters

I'm sure there will be some late nights in the near future if there haven't been already this semester.  Cramming for an exam, finishing up a project or just something more exciting than sleep.  A lot of you may reach for an energy drink to keep you going. 

How healthy are drinks that claim they have extra nutrients or give you extra energy?

The American Dietetic Association (ADA) points out the following:

• Many drinks with added vitamins/minerals are not providing the nutrients that are frequently lacking in American diets (Calcium, potassium, folate and vitamin D)
• Some drinks are packed with calories often higher than soda.
• Caffeine is frequently thought to be the major issue with energy drinks, but most drinks ranged between 0 to 141.1 mg/serving.  An 8-ounce cup of coffee contains 133 mg of caffeine.
• Although some energy drinks/vitamin waters may be providing hydration, they are not addressing any major health concerns of today.

Overall, energy drinks/vitamin waters are likely not the "magic bullet" most people are looking for, but they can still fit within a healthy diet.  To ensure they fit, READ the label!  And if you just drinking them for extra vitamins/minerals....try a daily multivitamin instead.

So when you are trying to pull an all-nighter and are reaching for something to keep you going....sleep might really be the best bet.




Information for this article was adapted from the American Dietetic Association's Hot Topic: Functional Beverages by Sharon Palmer, Feb 2008.