HealtH education – Nutrition Myth Busters

Myth: Skipping mealS iS a good way to loSe weight

desperate dieters just love this one, because it seems to make sense. the truth is, your body needs a certain amount of

calories and nutrients throughout each day to function properly. Skipping a meal signals your body to conserve energy

and slows your metabolism over time. Plus, if you skimp on too many calories during the day, you’re likely to be ravenously

hungry, which leads to overeating.

By helping to regulate your metabolism, eating regular meals – and being mindful

of your portion sizes – actually increases the amount of calories you burn. Having

a nutritious meal or snack at least every 4-5 hours will save you from mid-morning

and afternoon energy slumps and keep your cravings for high-fat and sugary foods

in check.

Studies show that people

who skip breakfast tend to

weigh more than people who

eat a nutritious breakfast

Busted:

if you are what you eat, let’s hope you don’t have an identity crisis. with all the contradictory information

out there these days, it’s not surprising that people aren’t clear on why certain foods are (or are not) healthy.

let’s take a look at some common nutrition myths and sort fact from fiction.

the truth about nutrition myths

Myth: eating after 8 pm cauSeS weight gain

there are no studies that prove this theory. Some research, however, suggests

that a late-night snack can help contribute to weight loss, as long as it doesn’t

exceed your daily caloric requirements.

the point is that you don’t gain – or lose – weight based on isolated factors.

Reaching and maintaining a healthy weight comes down to:

• What you eat,

• How many calories you consume, and

• How much physical activity you get.

the key is always to eat in moderation and choose foods that are high in

nutritional value, no matter what time it is. if you eat close to bedtime, we

recommend a light snack that includes a healthy protein source, such as cottage

cheese or some sliced turkey (which contains sleep-inducing tryptophan).

HealtH education – Nutrition Myth Busters

Myth: nutS are fattening and you Shouldn’t eat them if you want to loSe weight

it’s okay to be nuts about nuts. Most types of nuts contain low amounts of saturated

fat and no cholesterol, and are also a good source of protein, fiber and antioxidants.

and, although they’re proportionally higher in calories, nuts are made up of healthy

essential fats that help reduce cravings. almonds, cashews and pecans have

monounsaturated fatty acids that help preserve healthy Hdl cholesterol; walnuts

are high in omega-3 fatty acids, which are essential to proper brain growth and

development.

a handful of nuts (15-20) each day makes a satisfying snack that can be part of a

heart-healthy weight loss plan when substituted for less healthy snacks.

Fresh … frozen … or canned?

exposure to light, air, temperature and humidity all affect food quality.

Within days, fresh vegetables (and fruits) can lose valuable vitamins and

minerals – and most travel for up to two weeks before they make it to our

table. try to use fresh and organic produce whenever possible.

Frequently, frozen and canned vegetables and fruits are processed

immediately after they are harvested, preserving nutritional value. Frozen

foods contain as many valuable nutrients as fresh. canned vegetables are

also acceptable, but may have slightly less nutritional value due to extensive

heating and processing. Read the labels to avoid buying brands with added

salt and preservatives.

Myth: it’S alwayS beSt to eat freSh, raw vegetableS

Just as they come in varied shapes, colors, sizes and flavors, vegetables are

uniquely different in their nutritional properties. the popularity of veggie trays is

proof that many taste wonderful in their natural state – celery, carrots, tomatoes,

cucumbers, bell peppers and broccoli, to name a few. certain vegetables, however,

such as potatoes, should be cooked thoroughly because they are indigestible

if eaten raw. and then there are veggies, including tomatoes and carrots, which

release powerful antioxidants that are absorbed more readily by the body when

cooked. (We tackle the fresh-or-frozen debate below.)

Some nutrient loss can occur when vegetables are cooked. as a rule, avoid

boiling your veggies; gently steaming the food for a few minutes is often all that’s

necessary. except for leafy greens, most vegetables should be cooked until crisp-

tender – check the steam basket frequently to avoid overcooking. Grilling also

brings out a deeper, more complex flavor in vegetables like onions, peppers,

squash, sweet potato and eggplant.

HealtH education – Nutrition Myth Busters

Myth: organic foodS are alwayS healthier than conventional foodS

it’s easy to make assumptions about what “organic” is. to most consumers, it

simply means food that’s free of pesticides. For organic farmers, however, it’s

about much more: in addition to being produced without the use of pesticides,

herbicides, synthetic fertilizers, bioengineering or radiation techniques, organic

food requires healthy soil, crop rotation and numerous other farming methods.

Going organic isn’t necessarily healthier. organic vegetables are just as likely as

conventionally grown vegetables to contain harmful bacteria, including e. coli.

What’s more, despite the fact that three-fourths of conventional foods contain

more pesticides than organic foods, there are healthy, low-pesticide options

available. and, of course, some organic foods – such as sugar, butter and cheese

– may still be high in saturated fat and calories.

the bottom line, as always, comes down to the choices that improve your overall

health. opt for a salad of fresh, non-organic vegetables, for example, rather than a

box of organic macaroni and cheese.

a closer look at organic foods

You might think that “organic” is “organic” but, once again, things are not that simple. there are rigorous guidelines

governing organic food growth and processing to be certified by a uSda-accredited organization. Here’s a sneak peek

at how organic foods are classified:

• ‘100% organic’ – all ingredients are organic; products meeting this requirement may display the uSda seal

• ‘Organic’ – at least 95% organic ingredients; the uSda seal can also appear on these products

• ‘Made with organic ingredients’ – contains at least 70% organic ingredients

• Products that contain less than 70% organic ingredients cannot use the term

organic on the label – ‘organic’ can only be used to describe specific ingredients

it’s important to thoroughly wash all fresh fruits and vegetables before eating

This produce ranking was developed by researchers at the not-for-profit Environmental Working Group

these fruits and veggies are usually

among the least contaminated:

• Sweet corn

• avocado

• cauliflower

• asparagus

• onions

• Peas

• Broccoli

• Pineapples

• Mangos

• Bananas

• Kiwi

• Papaya

• Peaches

• Strawberries

• apples

• Spinach

• nectarines

• celery

• Pears

• cherries

• Potatoes

• Raspberries

• Sweet bell peppers

• Grapes (imported)

these conventionally grown foods typically

have the highest amount of pesticide residues,

so when you can, splurge for organic:

if i had to choose, which foods should i buy organic?

HealtH education – Nutrition Myth Busters

Myth: diet colaS are a better choice becauSe they are calorie free

a recent study reported by the american diabetes association found that drinking sodas is linked to weight gain. the real

surprise, though, was that the risk of obesity is even higher in people who drink diet soft drinks – a 41 percent increase for

every can or bottle of diet soda a person drinks each day!

Why? there is evidence that artificial sweeteners may stimulate the appetite, causing weight gain. drinking a calorie-free

diet soda may also give some dieters a “false security” that leads to less-than-healthy food choices.

Myth: it’S healthier to follow a low-carbohydrate diet

low carb does not always mean low calorie or low fat. Fad diets that

limit carbohydrate intake often allow protein sources that are high in

saturated fats – which can put you at a higher risk for heart disease.

carbohydrates are the most efficient source of energy for your body.

unfortunately, many of our favorites – such as white bread, pasta,

cereal, rice and sweet treats – are both high in calories and lacking

in nutrition. But simply eliminating carbs is not the answer. Rather, it’s

important to choose carbohydrates that are nutrient dense and high

in fiber, giving you long-lasting energy and minimizing your sugar

cravings. Fruits, vegetables, beans and whole grains are excellent

carbohydrate sources.

excluding or severely cutting back on one nutrient group is neither a

recommended nor a proven solution for weight loss or long-term

maintenance. a healthy eating plan includes nearly equal proportions

of carbohydrates, lean proteins and essential fats.

but that’s not the only problem with sodas:

• Research suggests that drinking one soft drink a day – diet or

regular – is associated with a 34-percent increased likelihood of

developing metabolic syndrome (a cluster of risk factors for heart

disease and diabetes that includes excess abdominal fat, high

blood pressure, high cholesterol and insulin resistance)

• Women who regularly drink three or more cola soft drinks a day

are more likely to have lower bone density – which can lead to

osteoporosis. a Harvard School of Public Health study found that

active teenage girls who drank cola soft drinks had nearly 5 times

the fracture risk of girls who didn’t drink carbonated colas.

HealtH education – Nutrition Myth Busters

Myth: a fat-free diet iS the beSt way to improve health and loSe weight

as we’ve said, a healthy diet should include a balance of nutrients. Fats are vital

nutrients for good health – even when your goal is to lose weight. Whereas cutting

all fats out of your diet often leads to cravings, eating healthy fats in moderation

actually helps eliminate those cravings. avocados, nuts and certain types of fish

naturally contain healthy fat and are better choices than foods with added fat.

Besides being a high-energy food, fats help you feel full longer, are essential to

cells, the nervous system and brain function, and help maintain healthy hair, skin

and nails. in addition, substituting healthy fats for saturated fats can help:

• lower harmful cholesterol and triglyceride levels, and increase “healthy” Hdl

cholesterol, reducing your risk for heart disease

• absorption of vitamins a, d, e and K

• Stabilize blood sugar levels

an egg-cellent Source of nutrition

to paraphrase the old tV ads, eggs are incredibly edible, whether as a main course for breakfast, lunch or dinner or in

your favorite recipes. and that delicate shell houses a power-packed array of nutrients, including:

• Protein – eggs are a complete protein because they

contain all nine amino acids, the building blocks that

promote tissue growth and repair

• choline – benefits cellular, liver and brain function,

plus it fights inflammation and helps keep cholesterol

and homocysteine levels in check

• Selenium – an antioxidant that contributes to a healthy

immune system and helps regulate the thyroid

• Folate – not only is this B vitamin important during

pregnancy, high levels of folate in the blood have been

associated with low levels of homocysteine (too much

homocysteine is linked to heart disease)

Myth: eggS are bad for you

Health experts have been trying to crack this myth apart for decades – ever since a

widely publicized report cautioned that eating eggs raised blood cholesterol levels,

increasing the risk for heart disease. in recent years, nutritionists have emphasized

eggs’ numerous health benefits, and no current studies show that they put you at

greater risk for heart disease. But, understandably, many people remain confused.

Here’s the deal: a single egg contains about 213mg of cholesterol. People with high

“lousy” ldl cholesterol should consume less than 200mg daily. the american Heart

association advises men and women who have normal cholesterol levels to eat no

more than 300mg of cholesterol daily.

if you have a healthy cholesterol profile, you have a green light to enjoy an egg every day of the week – as long as your

diet is otherwise low in cholesterol. there are also healthy options for egg lovers who must strictly limit cholesterol

intake. Because cholesterol is found only in the yolk, you can make an omelet or bake using just egg whites (two whites

equal one whole egg) or cholesterol-free egg substitutes.

HealtH education – Nutrition Myth Busters

Myth: if you take vitaminS, you don’t need to eat fruitS and veggieS

Supplementing your diet with multi-vitamins, omega-3 fish oil, calcium for women,

and so forth is a convenient way to ensure you’re getting adequate health benefits.

But getting as much of the nutrition you need from nutrient-dense food sources is

always preferable.

Fuel your body with delicious and nutritious fruits, vegetables, fiber-rich whole grains,

fish, lean meats and low-fat dairy products. these foods naturally supply your body with

vitamins, minerals, antioxidants and phytochemicals that strengthen and repair bones

and tissues, boost immune function, enhance mental sharpness and fight disease.

nutritional supplements are intended to “fill in the gaps” rather than replace these

essential nutrients. choose quality dietary supplements – formulations made from

organic whole food are your best bets – and take only the recommended amounts.

Myth: chocolate iS harmful to your health

We must be programmed to believe that anything that tastes that good is bad for us. Sure, chocolate contains more than

its share of fat and calories, but it’s a treat not a food group – just indulge your passion in moderation. the higher the

concentration of cocoa, the more health benefits you receive, so choose dark chocolate. its antioxidants help prevent the

formation of lousy ldl cholesterol while increasing healthy Hdl levels. Plus, a recent dutch study suggests indulging in a

little flavanol-rich dark chocolate each day (about a third of a chocolate bar) may help lower blood pressure.

Myth: “choleSterol free” meanS a product iS heart healthy

not necessarily. Because elevated cholesterol is a major risk factor for

cardiovascular disease, it’s smart to keep track of how much cholesterol you

consume. at the same time, be aware that many cholesterol-free products

contain saturated or trans fats, so always check the ingredients list.

Saturated fats can increase your total and lousy ldl cholesterol levels, as

well as your risk for heart disease. Foods containing saturated fats are more

likely to increase your blood cholesterol levels than cholesterol-rich foods

such as eggs.

trans fats are even worse. once ingested, they act like saturated fat in the

body. in fact, trans fats are known to raise harmful ldl cholesterol and

triglyceride levels and lower beneficial Hdl cholesterol levels even more

than natural saturated fats. Watch out for “partially hydrogenated oil” on

the label – there is no healthy amount of trans fat!