Top 10 Nutrition Myths

By Candi Possinger MS, RD, CDN, CDE, and Atif B. Awad, PhD. Department of Exercise and Nutrition Sciences, University at Buffalo. UUP members, Buffalo Health Science Chapter

HEALTHY BITES

1. All carbohydrates are bad for you and should be avoided.

TRUTH: Carbohydrates are the preferred fuel source for our body. In general, carbohydrates have a moderate amount of calories (having half as many as fat). The problem comes when people hear carbohydrates and think sugar. Simple carbohydrates (sugar) should be limited because they tend to be low in nutrients. The majority of our diet should be complex carbohydrates: whole grain, starches etc. These carbohydrates tend to be low in calories and high in nutrients (vitamins, minerals, and fiber). Remember, the amount of carbohydrates is also important. For example, what many consumers call a "bagel" is not one serving of carbohydrates but more like 4-5 servings. This adds up quickly!

2. Skipping meals helps you lose weight.

TRUTH: People who skip meals (especially breakfast) and eat fewer times during the day tend to be heavier than people who eat four or five times a day. There are several reasons for this. One, you slow down your metabolism, the speed that your body is running. Two, you tend to eat more at other meals to compensate for feeling so hungry. Eating small meals throughout the day helps people control their appetites better and keep their fuel (calories) burning. When you skip meals you are working against your body trying to lose weight!

3. You can eat more foods if they are low fat or fat free.

TRUTH: Low fat or fat free does not mean calorie free. Many times, these products are slightly lower in calories than the full fat version but this is not always the case. Usually, when the fat is taken out, sugar and other carbohydrates are added in to keep the taste. The next time you compare the calories of these products, you might be surprised that they are the same if not more. This would not be as much of a problem if people only consumed one serving but, often, when people see the words fat free, they consume much more than they should. Remember that weight comes down to calories, not fat!

4. All fats are bad for you.

TRUTH: Just like all other nutrients, fats have a very important place in our diet. While it is true that consuming too much fat -- especially saturated and trans fats -- can be unhealthy, we need fat for many things. Fat helps to build healthy cell membranes, which can protect us from disease. Fat helps us make hormones and it is also vital for proper brain development. We do know that some fat is healthier than others. Saturated fats -- found mainly in animal products -- and trans fatty acids --found in commercially prepared baked goods and stick margarine -- can increase your bad cholesterol and therefore, increase your risk of heart disease. On the other hand, monounsaturated fat -- found in seeds, nuts and olive oil -- can actually improve your cholesterol levels. Omega-3 fats -- found mainly in fish -- can also help improve your heart as well as decrease your risk of cancer and strokes. As with everything though, you should consume fat in moderation, especially if you are trying to watch your weight!

5. Dairy products are fattening and should be avoided.

TRUTH: Dairy products have many nutrients your body needs. They contain a good quality protein to build muscles and help organs work properly, and calcium to strengthen bones. Most dairy products are also fortified with vitamin D to help your body use calcium. There are definitely differing amounts of fat between dairy products though. You can consume whole milk, yogurt, cheeses and ice cream or you can consume low-fat dairy products (skim or 1% milk and products, like cheese and yogurt, made from these sources). Many people do not realize that these products have the same amount of protein, calcium and Vitamin D as the high-fat choices. The only things different are the fat and calories!

6. Eating after 8 p.m. causes you to gain weight.

TRUTH: It does not matter what time of day you eat. It is what and how much you eat as well as how much physical activity you do during the day that determines whether you gain, lose or maintain weight. No matter when you eat, if you do not use all the calories that you have consumed, your body will store the extra calories as fat. Keep in mind, though: It is a good idea to consume the bulk of your calories during the time of day that you are most active. And that is different for everyone!

7. What you eat is more important than how much you eat.

TRUTH: Nowadays, you hear much about low-carbohydrate and low-fat diets. Unfortunately, maintaining a proper weight and overall health comes down to two concepts: portion size and moderation. That's not to say that healthy choices are not important, but the amount you have and how often you have it is more important. You should try to consume healthy food choices in the recommended portion sizes and save those foods and beverages that are high in fat, sugar and calories for special occasions. Did you know that one serving of pasta is 1/3 cup of cooked pasta? While it's true that most people need approximately 3 servings of starch at a meal, when is the last time you had only 1 cup of pasta for dinner? Paying closer attention to portion sizes and allowing yourself occasional treats can help you make lifestyle changes that are sure to last!

8. You need to exercise for at least 45 minutes at a time to get the full benefit.

TRUTH: Physical activity does not need to be vigorous to provide some benefit. Scientific evidence shows that physical activity done at a moderate-intensity level can produce health benefits. Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week. The other good news is that research has shown that the activity does not need to be done all at one time. The recommended 30 minutes can be split into 2 - 15 minute intervals and provide you with the same benefits. If people have been sedentary, they can improve their health and well-being with regular, moderate levels of activity each day. Regular physical activity can also be fun. Join a sport or take a walk with a friend. As long as you are moving the majority of your body parts/muscles, you are on the right track!

9. All vegetarians are healthy eaters.

TRUTH: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. However vegetarians, like non-vegetarians, can make food choices that contribute to weight gain by eating large amounts of high-fat, high-calorie foods as well as food with little or no nutritional value. The term vegetarian is not synonymous with health. Healthy nutrition comes down to choosing nutritious foods within the recommended amounts and limiting foods high in fat, sugar and calories. These facts hold true for those people who choose to include animal products into their diets as well as those who do not!

10. As long as you watch your food intake, you do not need to exercise.

TRUTH: If you are trying to maintain or even lose weight, exercise can help you increase your lean tissue (muscle) while decreasing your fat stores. This will help increase your metabolism which will help you burn calories at a quicker rate. However, the benefit of regular physical activity goes well beyond maintaining a healthy weight. Exercise, especially cardiovascular forms, can help you strengthen your lungs and heart which can prevent or prolong heart disease. Physical activity can also improve your cholesterol level by increasing your good cholesterol. Regular exercise can also be a stress reliever. Besides all of the physical benefits, since physical activity increases oxygen flow throughout the body, it can improve brain function as well. Therefore, you can say that exercise is beneficial for your mind, body and soul!

In general, nutrition myths pop up daily and are not going away. Consuming highly nutritious foods, paying close attention to portion sizes (reading labels), consuming sweets and treats in moderation and engaging in regular physical activity is the best plan to maintain a healthy lifestyle. A healthy life is, at times, hard work but worth every minute of it. Always remember, how you feel is more important than how you look!