Nutrition 101: How to Eat Healthy

Image courtesy of quickmeme.

How many calories do I need?

Should I be eating more protein?

The answer: It depends.  And there’s a lot of misunderstanding about nutrition.

For many people, the nutrition facts found on the back of food packages are confusing. Because they are meant for the general population, they often fail to produce helpful information for individuals who each have unique dietary needs. For example, nutrition facts are based on a 2,000 calorie diet, but not everyone needs a 2,000 calorie diet. What you need to eat to stay healthy might be different than someone else. Your individual needs are based on your gender, age, size, physical activity level, and many other factors.

You may be thinking that structuring your diet based on all of these factors sounds complicated. Luckily, there’s good news!  According to Antonia “Toni” Hartley, a registered dietitian at UNC Campus Health Services, most students only need to follow one simple rule to eat healthy: MyPlate.

 Image courtesy of
Image courtesy of

What is MyPlate exactly? It’s an easy nutrition guide. It shows what your plate should look like with the five food groups: fruits, vegetables, grains, protein, and dairy. You may notice that it’s similar to the Food Pyramid that was once previously used.

Focus on filling half of your plate with fruits and vegetables, with the other half equally with grains and protein. “If you follow the MyPlate recommendations, you’re likely to a balanced meal that meets your nutrition requirements,” explains Toni Hartley.

Also, using the nutrition facts to count your calories is rather difficult for most people, and not all foods have easily assessable nutrition information. Unless you have a special dietary and medical needs, many experts will advise people to not use it.

And surprisingly, some of the information presented in nutrition facts may be incorrect! The labels are allowed to be 20% off. This means the 100-calorie snack pack you’re eating may be closer to 120 calories.

Using MyPlate is much easier than counting calories, and leads you to more likely to lead to a balanced diet.

If you are interested in receiving more information about nutrition, make an appointment with Nutrition Services at Campus Health Services.


Justin Chu is the Information and Communication Program Assistant at UNC Student Wellness and a Master of Public Health graduate student with a focus in Health Behavior at UNC Gillings School of Global Public Health. He previously worked as a nutritionist in the clinical, community, and commercial settings after earning his bachelor’s in Clinical Nutrition at the University of California at Davis.

National Eating Disorders Awareness Week Events

February 23-28 is National Eating Disorders Awareness Week. This week, there are plenty of events and conversations going on around campus, organized by groups like Campus Recreation, Embody Carolina, Carolina Dining Services, and Campus Health Services, as well as Interactive Theater Carolina and Student Wellness.

These events intend to illuminate the prevalence and severity of eating disorders and improve our understanding of their triggers and the ways we can help, while also increasing access to resources, promoting body love, and creating a more supportive environment for those struggling with an eating disorder.

All week, several campus partners and groups will be pit-sitting from 10am-2pm. Each day focuses on a different theme — Monday is “Pledge in the Pit,” Tuesday is “Busting the Gender Myth,” Thursday is “Forget the F-Word,” and Friday is “Photo Campaign.”

Monday, Tuesday, and Thursday, Interactive Theater Carolina’s “What Are You Looking At?” program is back by popular demand! This interactive performance is focused around conversations about body image and the media. More information here!

Tuesday, February 24, Student Wellness will host a media literacy workshop focused around body image. Join us in a discussion around the media we consume and how it affects our attitudes about body image, race, and gender and learn how to critically analyze the media in your life!

Here is a calendar of other events this week!:


Learn more at!

7 Healthy Smoothies for the Perfect Summer Snack


As the days get longer and the sun shines brighter, the warmer seasons are definitely underway (assuming that you’re in the northern hemisphere!). Whether you’re poolside or working hard in the classroom, a healthy fruit and vegetable smoothie is always a great companion. I personally enjoy at least one smoothie a day, but everyone has different dietary needs, so eat what is best for you! What makes smoothies so great? It’s their ability to transform admittedly bland ingredients into a tasty fusion of flavors. There are a variety of different ingredients to play with – including fruits, vegetables, almond milk, apple juice, yogurt, and more. For a moderately active 20 year old, the CDC recommends that you eat 2 cups of fruit and 3 cups of vegetables per day. Check out the tips below to find your smoothie nirvana and get blending!

The Goal: Your perfect smoothie – blended with the balanced combination of fruits, vegetables, and add-ins

What You’ll Need: A blender, a knife, fruits and vegetables (see below), various add-ins

The Smoothie Combinations:

  • 1 banana + ¾ cup greek yogurt + a handful of kale + 3 ice cubes
  • 2 peeled oranges + ¾ cup greek yogurt + a handful of spinach + 3 ice cubes
  • 1 ½ cups frozen mixed berries + ½ cup almond milk + ½ cup pomegranate juice
  • 1 cup pineapple + ½ banana + 4 ice cubes + 1 cup apple juice
  • 1 mango + ½ cup almond milk + 1 tomato + a handful of spinach
  • ½ papaya + ½ apple + ¼ cups coconut milk + ½ cup almond milk + 4 ice cubes
  • 1 cup apple juice + 5 frozen strawberries + ½ banana + 4 ice cubes

The combinations above are suggestions – but there are many ways to put together ingredients to create a smoothie you enjoy. Happy blending!

image courtesy of

Why Dieting Makes You Dumber

From Justin Gabbard/The New York Times
From Justin Gabbard/The New York Times

Some of you may have seen this article in yesterday’s New York Times business section about dieting and the mental strain it causes. I read the first paragraph,

”Diets don’t just reduce weight, they can reduce mental capacity. In other words, dieting can make you dumber,”

and I thought, Yes! Another anti-dieting tool for my toolbox that I’ll use to convince my patients that diets don’t work and balance is best!

I was nodding my head, Yes, through the author’s descriptions of various studies showing again and again how dieting lowers IQ. It looks like dieting makes us dumber because the constant thoughts of “Should I or shouldn’t I have that cookie?” take up precious bandwidth, or mental capacity, and make us less able to focus on other, likely more important, stuff. Like studying for that chemistry exam or being a patient friend or partner.

Another point that I found interesting and that I preach in my office on the daily, is the idea that “dieters have spontaneous self-generated cravings at a much higher rate than nondieters.” That is, even when there aren’t cookies around to drool over, dieters tend to fixate on foods that they’ve placed on their “bad” or “do not eat” or “no-no” list.

Just try not to think about this guy.

I often refer to this as the pink elephant effect. If I tell you, whatever you do, do NOT think about a pink elephant…well, chances are you just thought about a pink elephant. Best to be open to all foods and fit them into your meals and snacks in balanced ways. More on that later.

The author goes on to talk about how other types of scarcity, like poverty, similarly reduce bandwidth and negatively effect decision making. The main idea: the more stressors we pile on, the harder it is to make good, balanced decisions. As the article states, “diets create mental conditions that make it hard to diet.”

So, there I was, nodding my way through the article and then BAM! My bubble was burst when I got to the prescriptive portion. The author’s recommendation for managing scarcity: try the Atkins diet because it requires less thinking. No no no.

I am not trying to diss the mega-industry that is Atkins, but in an article that clearly shows that banning foods causes “spontaneous self-generated cravings” that can be derailing both for someone’s physical and psychological health, how in the world does it make sense to recommend banning all carbohydrates? An entire food group! No no no no.

Yes, “Atkins requires less thinking,” but is the goal really to do less thinking about our foods and tune out what our bodies are telling us? Shouldn’t the goal be to tune in?

large_myplate-flat-plateThere is no one prescription for healthy eating. I teach most of my patients the plate method and I truly think all foods can fit in a balanced diet. But I say we also need to focus our energies on alleviating scarcity and managing stress, and that’s why I often refer my patients to counseling. Getting rid of diet rules and building positive self-esteem is often the first step to wellness.

My recommendation: stop demonizing the cookies. Love your body. Go see a registered dietitian. Or a therapist. Free up some bandwidth.

Diet or Regular? The Surprising Science & Psychology of Diet Soda

PART I: The Science dietsodas

Linked to obesity, regular sodas have gotten a pretty bad rap causing many to turn to diet soda as the healthier alternative for their sweet, fizzy fix. So…

Is diet soda really healthier than regular?   

In this blog, I will explore the science of diet soda to help answer this question. Let’s start by examining diet soda’s main ingredient: the sometimes-controversial, almost-too-good-to-be-true, calorie-free sweetener…

Are the artificial sweeteners in diet soda safe?

Concerns about the safety of artificial sweeteners have led to decades of public debate. The simple answer is YES; they are safe. The FDA lists all artificial sweeteners commercially used in the U.S. as safe. The artificial sweetener, saccharin, was linked to bladder cancer in labs rats in the 1970’s, prompting a warning label for all saccharin products, but the FDA rescinded the warning in 2000 after epidemiological studies showed no link between saccharin and bladder cancer in humans. Much of the concern about the artificial sweetener-cancer link stems from this early saccharin controversy.

artificial-sweetenersToday, most diet drinks contain either aspartame or Splenda. Aspartame came under fire during the 1990’s with a study suggesting that it may be linked to brain tumors, but this was later disproved. In 2005, a European Food Safety Authority (EFSA) study found aspartame to be carcinogenic in rats. Both the FDA and EFSA have since reviewed the study and concluded that there is no evidence to support aspartame as a human carcinogen.

Besides this research, there is an abundance of anecdotal evidence questioning aspartame’s safety. For example, some consumer watchdog groups suggest that formaldehyde, a byproduct of aspartame, creates toxic effects in the body. But many naturally occurring foods, including fruit juice, also produce formaldehyde when broken down in the body as part of the natural digestion process with no adverse effect. Although no studies have measured side effects from aspartame consumption, some cited side effects include digestive problems, headaches, dizziness, and headaches.

What we do know for sure is that aspartame contains phenylalanine. People with the rare genetic disorder phenylketonuria (PKU) cannot break down this amino acid and should avoid aspartame.

Splenda, the other common diet soda sweetener, was approved as a general sweetener in 1999 after the FDA reviewed more than 100 studies examining its safety. So, looks like Splenda and aspartame are A-ok when it comes to cancer risk.

Now that cancer risk is off the table (for now, at least), let’s look at whether diet soda fulfills its intended purpose…

Does diet soda help with weight control?

Many soda drinkers choose diet to save calories in order to control their weight. But, recent research suggests that the artificial sweeteners in diet soda may actually lead to weight gain in addition to other metabolic disorders.

Susan Swithers, professor of behavioral neuroscience at Purdue University, just published a review of multiple studies on diet soda, weight, and metabolism. Here’s the gist of her findings:

  • Multiple studies show a correlation between diet soda consumption and weight gain
  • Artificial sweeteners are many times sweeter than sugar and trigger the release of certain hormones to digest sugar
  • When no sugar shows up, the body gets confused and stops releasing as much of these hormones whenever it tastes something sweet, whether sugar or not
  • This hormone disruption may cause increased sweet craving, weight gain, and reduced ability to process real sugar

She reports that these changes occur even in occasional diet soda drinkers (3 sodas a week) and that the metabolic disruption can lead to metabolic syndrome, Type II diabetes, and even heart disease. Wow. Is anyone else flashing to that scene in “Mean Girls” when Regina George finally discovers that her diet bars are actually the cause of her weight gain?

Before you blame diet coke for your Beyonce curves, keep in mind that Swithers’ article iscold-drinks-SIDE based on a review of lots of studies, and it isn’t conclusive. Many of these studies show a correlation between diet soda and these negative health outcomes, but that does not mean that diet soda caused those things (correlation ≠ causation!). At the very least, these findings are food for thought, something to consider when staring down the cold drinks section of Student Stores.

Ok, let’s review….

1. Artificial sweeteners do not cause cancer in humans–YAY! They are safe to consume.

2. Aspartame is dangerous for folks with the genetic disorder PKU.

3. Artificial sweeteners in diet sodas are correlated with weight gain and some metabolic disorders, but we don’t know for sure if drinking diet soda causes them.

Stay tuned for PART II next Tuesday, when I will move beyond the physical realm–since we folks at Student Wellness like to think of health in the holistic sense–and examine the diet soda debate from a psychological perspective.