Knowledge is Power: How to Tell What is Right and What is Wrong When it Comes to Nutrition

Avoid eating eggs! Take vitamins! Choose fresh vegetables over frozen! People, magazines, billboards, and internet articles are constantly giving out nutrition advice! The question is are they right, or are these just nutrition myths? And who can we trust when it comes to this advice?  Your hairdresser?  The guy in the vitamin shop?

Good nutrition advice comes from a source you can trust such as a registered dietitian, the USDA ChooseMyPlate.gov, the Dietary Guidelines for Americans and the Academy of Nutrition and Dietetics. There are NO myths when it comes to their advice; they are the diet myth busters!

4 Common Nutrition Myths

1. Myth:  Don’t eat after 8 pm or you will gain weight.

Fact: Eating at night does not cause you to gain weight, as long as you aren’t saving too many calories for the evening meal and you are eating throughout the day.  Keep the evening meal light if it is on the later side.  But remember, there is no “magic” time to stop eating to help you lose weight.

2. Myth: Low Carb/No Carb is the way to go!

Fact: There is no question that loading up on sugary foods and refined carbohydrates, such as white bread, pasta, and doughnuts can increase your risk of developing health problems like heart disease or diabetes.  But the answer is not to cut out all carbs.  Carbohydrate is the main energy source for your body.    If you cut out foods such as whole grains, beans, fruits and vegetables, you will be missing out on vital nutrients and fiber.  Instead, opt for the healthy whole grains and get rid of the refined grains.

3. Myth: Skip the yolk, and only eat the whites!

Fact: The egg white only myth came about in order to remove as much cholesterol and fat from the American diet as possible.  However we now know   the whole egg has less cholesterol than initially thought and is perfectly OK to include in your diet in moderation.  Egg yolks contain choline, an essential nutrient for cell membrane function, and cholesterol that serves as a molecular framework for multiple hormones in the body.  Note: if you have heart disease and high blood cholesterol levels, please speak to your doctor about including  whole eggs in your diet.

 4. Myth: Fresh vegetables are healthier than frozen or canned vegetables.

Fact: Believe it or not, fresh vegetables may lose nutrients while sitting in the grocery store or in your refrigerator. Frozen vegetables are usually frozen right  after harvest and they tend to retain the most nutrients possible.  Canned  vegetables are often processed quickly and also retain most of their nutrients!  If  you choose canned, opt for the no salt added varieties.

How to Spot a Diet Myth

New Diet Myths can pop up anytime. Be wary of what you read if:

-The primary reason is to sell a product.

-The authors are not qualified (i.e. a celebrity).

-It doesn’t quote a government source or registered dietitian.

-It recommends “fad diets”, mega doses of supplements, fasting, or eliminating major food groups or particular foods.

Remember, a true approach to good health includes an overall healthy eating pattern, enjoyed and followed over time!

What are some diet and nutrition myths you’ve heard recently?

Interested in demystifying more nutrition myths!  Contact Bonnie to schedule a Nutrition Presentation for your community or company.  Click here for more details on Demystifying Common Nutrition Myths and other informative topics to motivate your group to make health and nutrition changes to last a lifetime!

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