Diet Detective: Uncovering Nutrition Myths

Presented by: Jenna Smith, MPH, RD Extension Educator, Nutrition and Wellness University of Illinois Extension Diet Detective: Uncovering Nutrition Myths

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

Diet Detective: Uncovering Nutrition Myths