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