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: www.ChooseMyplate.govhttp://www.health.gov/dietaryguidelines/

Thanks for Your Attention