Nutrition Myths Provided Courtesy of Nutrition411.com Review Date 4/14 G-2024

Don’t Ever Eat a Potato (and other nutrition myths)

Dr. Oz The vitamin/health food store Infomercials Magazines Your friend/your daughter Your doctor A registered dietitian or registered dietitian nutritionist Where Do You Get Your Nutrition Advice?

I trust Dr. Oz I trust the guy at the vitamin/health food store Informercials always tell the truth A magazine would never print something that is not true I trust my friend/daughter I trust my doctor Why Do You Listen to That Advice?

Those who report on nutrition information do not know how to correctly interpret the information Sound bites cannot tell the whole story Those who think they know about nutrition may not really know about nutrition Those who are talking about nutrition are trying to sell a product (books, vitamins, cookware, etc) Why Is There So Much Incorrect Information?

The advice you are about to receive applies to healthy adults Those with specific medical conditions may have different nutrition needs Warning

Comes from a source you can trust like MyPlate Good Nutrition Advice

True False You Should Never Eat a Potato

FALSE: – Potatoes are not “fattening”—it is the butter and sour cream that you add that make them high in calories – Potatoes are a good source of vitamin C, potassium, and fiber – Potatoes are inexpensive and delicious, and you can prepare them in many healthy ways – Like all foods, watch your portion size—a “large” baked potato can actually count as two to three portions You Should Never Eat a Potato (answer)

Do Not Eat After 8 PM or You Will Gain Weight True False

FALSE (unless you are an admitted night eater): – Eating at night is not unhealthy and does not make you fat (as long as you are not eating too many calories throughout the day) – There is no “magic” time to stop eating at night to help lose weight – If you know you eat too much at night, you might find it helpful to set a cut-off time to stop eating Do Not Eat After 8 PM (answer)

True False Pork Is Bad for You

Pork Is Bad for You (answer) FALSE: – Many pork products are high in fat and/or salt—bacon, sausage, etc – Many pork products are lean and low in salt – Choose pork tenderloin or well-trimmed pork chops – You can eat any food that you enjoy, even bacon and sausage, in small amounts every now and then

True False Natural Foods Are Better for You

15 FALSE: – There is no real definition of “natural” foods – “Natural” foods are sometimes just as high in calories, fat, and salt as other foods and are often more expensive – Commonly used terms include “health” foods, “natural” foods, and “organic” foods – Only organic foods have labeling guidelines, which are defined by the US Food and Drug Administration – Organic foods are cultivated in a way that is better for the environment, but may not provide any more nutrition Natural Foods Are Better for You (answer)

True False A Low-Carbohydrate Diet is the Best Way to Lose Weight

FALSE: – Your body needs carbohydrates to work correctly – Low-carbohydrate diets can restrict carbohydrates to a dangerous level – Choose carbohydrate sources from fruits, vegatables, and whole grains, when possible – Include at least three servings of whole grains in your diet each day – As with all foods, eat portions recommended by MyPlate A Low-Carbohydrate Diet is the Best Way to Lose Weight (answer)

True False You Need Eight Glasses of Water Each Day for Good Health

FALSE: – Fluid needs vary from person to person, but everyone needs fluids, just not the same amount – Coffee, tea, milk, and juice count toward your fluid needs – Drinking water is not a “magic bullet” for weight loss Source: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004), National Academy of Sciences, Institute of Medicine, Food and Nutrition Board. You Need Eight Glasses of Water Each Day for Good Health (answer)

True False Fresh Foods Are Always Healthier Than Frozen or Canned

FALSE: – Fresh foods may lose nutrients while sitting in the grocery store (or your refrigerator) – Frozen foods are usually flash-frozen shortly after harvest and retain the most nutrients possible – Canned foods often are processed quickly and retain most of their nutrients – Canned and frozen vegetables can offer good choices Fresh Foods Are Always Healthier Than Frozen or Canned (answer)

It Is OK to Eat Salt If You Cut Back on Fat True False

FALSE: – The 2010 Dietary Guidelines for Americans recommends that all Americans reduce their sodium intake to approximately 2300 milligrams (mg) daily (1 teaspoon of salt) and that some Americans reduce their sodium to 1500 mg/day −Individuals older than 50 years of age, African Americans of any age, and people with hypertension, diabetes, and kidney disease should have less than 1500 mg/day – Individuals with known heart problems may need to have even less It Is OK to Eat Salt If You Cut Back on Fat (answer)

True False If I Take Vitamins, I Do Not Need to Worry About What I Eat

FALSE: – Foods contain more than just vitamins and minerals – Components of foods (things that are not in vitamin pills) have health-promoting features – You should try to get your nutrition from “foods first” and take a multivitamin for extra protection, rather than taking a vitamin and not worrying about what you eat If I Take Vitamins, I Do Not Need to Worry About What I Eat (answer)

True False Avoiding Fat Will Help Me Lose Weight

TRUE: – Fat has more calories than protein and carbohydrates, so cutting back on fat also will help you cut back on calories – To maintain good health, eat less fat from all sources – Most of the fat you eat should come from fish, nuts, and vegetable oils Avoiding Fat Will Help Me Lose Weight (answer)

What Myth Do You Want to Know About?

Is much more complicated than it seems to many people Requires knowledge of anatomy, physiology, and digestion Does not change without sound research to support changes The Science of Nutrition

Yes, if it: – Is written by a registered dietitian (RD) or registered dietitian nutritionist (RDN) – Quotes sources such as MyPlate, the Dietary Guidelines for Americans, or RDs or RDNs – Recommends variety, moderation, and exercise as keys to good health Can You Trust What You Read About Nutrition?

Not necessarily, if: – Its primary reason is to sell a product – It does not quote government sources or RDs or RDNs – It recommends “fad diets,” megadoses of supplements, or fasting Can You Trust What You Read About Nutrition? (cont’d)

We have years of training We are required to have continuing professional education to maintain our education We know how to interpret nutrition research We usually are not trying to sell you a product Trust an RD or RDN for Good Nutrition Advice

Question the source Ask yourself if it seems logical Ask yourself if it means giving up a food you love Before You Believe All You Hear About Nutrition

For sound nutrition information, visit: Thanks for Your Attention