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