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

Nutrition Corner News Has Arrived!

The November/December issue of the Nutrition Corner News is now available!

What is it?

The Nutrition Corner News is a reliable source of nutrition information here on campus.  It is prepared by nutrition graduate students and dietetic interns.  It also provides resources for obtaining additional information whether through the Nutrition Office at the Rec or by sending me an email!


Where can you find it?

• Any of the campus dining halls
• Health Services
• Health Enhancement 
• Recreation Services Nutrition Office.

What if you don't feel like braving the cold to get a copy?

Send me an email and I would be happy to send you a pdf version!

It's important to remember, when getting nutrition information use reliable resources!


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Questions?  Send me an email NIUNutritionQuestions@gmail.com

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