Diet Detective: Uncovering Nutrition Myths
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Transcript of Diet Detective: Uncovering Nutrition Myths
Diet Detective: Uncovering Nutrition Myths
Presented by: Jenna Smith, MPH, RDExtension Educator, Nutrition and Wellness University of Illinois Extension
Objectives
This program will teach you: The truth about 10 nutrition myths How to recognize common misleading
words How to spot a myth and other instant
red flags How to find reliable resources
Myth 1: Eating at night makes you fat Calories don’t know the
difference from day to night
Calories stored overnight can be used the next morning
When snacking at night, people tend to choose unhealthy snacks
Night snackers tend to over eat
Tip: try choosing something light like fruit or a bowl of cereal
Myth 2: All fat is unhealthy for you
Saturated fat: Solid at room temperature Increases LDL levels
Trans fat: chemically modified through hydrogenation Increases shelf life Increases LDL levels and
decreases HDL levels Unsaturated fat: liquid at
room temperature Generally from fish and
vegetarian sources Increases HDL levels
Myth 3: To eat less sodium, avoid salty tasting foods If a food doesn’t taste
salty, don’t assume it doesn’t have sodium
Many processed foods contain a lot of sodium Check the label
Sea salt vs Table salt
Sea salt & table salt have the same amount of sodium chloride by weight
Sea salt: evaporated salt water; has certain minerals depending on water source
Table salt: mined from underground salt deposits Heavily processed to eliminate minerals;
additives to prevent clumping Iodine included
Myth 4: Sugar causes behavioral problems in kids Consider the situation
that the child is in while consuming the sugar Birthday parties,
rewards, holidays Many children become
excited from the situation, not the consumption of the sugar
Sugar can cause tooth decay and lead to obesity
Myth 5: Protein is the most important nutrient for athletes Protein is needed to
help rebuild muscles Much of the food we
normally consume has all the protein we need
After a workout, a small carton of low-fat chocolate milk is all the protein you need
Whey powder protein mixes aren’t needed
Myth 6: Wheat bread is healthy bread Look for the word
“whole” Not all wheat
bread has whole grains in it
Whole grains are a good source of fiber, vitamin e, selenium, zinc & potassium
Myth 7: Carbs will make you fat Its important to have
carbs by eating whole grains, beans, fruit & vegetables Body’s main source for
fuel, vital nutrients, and fiber
While low carb diets may lead to initial weight loss, studies prove it is difficult to maintain
Myth 8: Type 2 diabetes can be prevented by not eating sugar
Type 2 diabetes is caused by the body’s resistance to insulin
Insulin takes sugar from blood to cells, so when glucose builds up it can cause complications
Risk factors: High blood pressure,
family history, ethnicity, physical activity & obesity
Myth 9: High-fructose corn syrup is worse for you than sugar
High-fructose corn syrup and sucrose have almost identical compositions HFCS: 55% fructose,
45% glucose Sucrose: 50% fructose,
50% glucose What matters is how
much sugar including HFCS you consume
Myth 10: Eggs are bad for your heart
Max cholesterol per day:300mg Each egg has
approx. 211mg Saturated and
trans fats raise blood cholesterol, which can clog arteries
Misleading words
‘Natural’ and ‘organic’ have nothing to do with a food’s nutrition Organic: how the product is grown and
produced Natural: food item is minimally
synthesized ‘Pasteurized’ and ‘irradiation’ aren’t
always bad. They help to protect our foods and keep
them safe
How to spot a myth Promises that sound
too good to be true or have dramatic statements
Ask an expert Registered dietitian Licensed dietitian Government agencies,
health organizations, educational institutions
There are no magic treatments
Keep in mind: Who wrote it? Why was it published? How are nutritional
claims supported? What or who was
studied? How large was the
group who were studied?
Is any information left out?
Instant red flags A promise to a quick fix Items that sound too
good to be true Little or no physical
activity needed Emphasis on a single
food or nutrient Elimination of a food or
food group Miracle foods and diet
magic Lists of “good” and
“bad” foods
Online domain credibility
Most credibility: .edu: Educational
institution .gov: Government
agency Some credibility:
.org: Organizations, often nonprofit
Least credibility: .com: Commercial sites .net: Networks .info: General use .biz: Business
Tips for determining reliable Web sites Look for a contact
address, phone number, or email
Check the links for supporting data
Check when the website was last updated for current information
Look for accreditation or certification symbols
Be sure your privacy is protected
Want to keep investigating? Academy of Nutrition and Dietetics
www.eatright.org National Agricultural Library, USDA
www.nutrition.gov USDA choose my plate
www.choosemyplate.gov