March is National Nutrition Month. NIU’s Student Dietetic Association would like to pass on some food for thought:

Foods high in fiber play a role in weight control. Because they promote the feeling of fullness, you are more likely to feel satisfied after eating a high-fiber meal. Most foods that are high in fiber are low in fat, such as breads, whole grains, legumes and fruits and vegetables.

Besides milk and milk products, green vegetables contain significant sources of calcium.

Eggs contain about 270 milligrams of cholesterol each, all of it in the yolk. The American Heart Association suggests limiting your consumption of eggs to four a week, including bakery products and other foods mixed with eggs.

Tea and coffee inhibit the absorption of iron. Vitamin C enhances iron absorption.

Cholesterol is found in animal products only, and these foods are generally our major sources of saturated fat.

Learn to read labels. The ingredients on a package are listed in descending order of predominance by weight.

Vitamins do not give you energy. Only food does.

Weight lost on a crash diet usually returns as soon as you return to your former eating habits. Instead of going on a crash or fad diet, change your lifestyle. Eat less fatty foods, walk instead of driving or take the stairs instead of the elevator.

Any diet of fewer than 1,000 calories per day is potentially dangerous and should be undertaken only under medical supervision.

The average meal of a burger, fries and a shake is short on vitamins, high in undesirable fat and sodium, and does not add up to a balanced meal.

Fasting does not cleanse the body, nor does an occasional fast result in permanent weight loss. The initial weight loss is water.

Providing you do not overcook your food, microwaving is easier on vitamins and minerals than other nutrients.

A Big Mac or Whopper has about 1,000 milligrams of sodium. That’s one-third of the daily recommended sodium intake.

Vitamin deficiencies are rare unless a person’s diet is extremely unbalanced. A balanced diet provides all the nutrients you need. Vitamin supplements are not only unnecessary and costly, but can be toxic.

An adult needs about 60 milligrams of Vitamin C daily. That’s about eight ounces of orange juice.

The FDA has banned the use of sulfites to keep fruits and vegetables looking fresh. That’s one more reason to belly up to your favorite salad bar.

The coconut oil used in many coffee creamers has more saturated fat than pure cream. Try skim milk instead.

A five-ounce baked potato with the skin has only 130 calories and a good amount of vitamins and minerals. Just skip the butter and sour cream.

The Student Dietetic Association is open to all majors. For further information, call Michelle at 758-1803.

Jane Thacker Lebow

Student Dietetic Associaton