Mark A. Mahoney
More than half of February is behind us, are you still sticking to your healthy eating plan?
National Nutrition Month is coming up in March; so it’s time to take a look at some basics on seven common nutrition myths that need to be cleared up.
Explanations to debunk these myths come from a group of eight Registered Dietitians/Nutritionists, and additional references are used to support their contributions.
Myth #1: Only shop around the grocery store
While a grocery store’s perimeter is often praised for offering fresh produce, meat, seafood, dairy and dairy-free fortified items, some recommend avoiding middle aisles because of the processed and pre-packaged foods on the shelves.
“Middle aisles feature nutrient-dense and cultured foods, including frozen berries, veggies and seafood, canned beans, fruits and vegetables, as well as dried beans, whole grains, nuts, seeds and vegetables,” notes dietitian Lauren Harris-Pincus. “There’s a treasure trove of spices.”
Only 1 in 10 Americans consume the recommended amount of fruits and vegetables, and 95% do not meet the recommended daily allowance of fiber.
To better meet nutritional needs and have a balanced diet, Harris-Pincus encourages shopping in all areas of the supermarket where high-quality unprocessed foods of all types are stocked.
Myth #2: Low-calorie and low-fat means healthier
According to Alyssa Pacheco, “Choosing the lowest-calorie options possible will often leave you feeling hungry and unsatisfied, ultimately leading to overeating.
Catherine Karnatz warns that many low-fat and fat-free products, such as yogurt or salad dressing, will often contain a lot of added sugar to make up for the flavor lost due to reducing or removing fat content.
Instead of focusing on low-calorie and low-fat foods, experts recommend eating enough calories and fat to support health and stay full. The 2020-2025 Dietary Guidelines for Americans (DGA) recommend that 20 to 35% of daily calories come from fat and less than 10% from saturated fat.
Myth #3: Natural sugars are healthier than table sugar
“At the end of the day, your body is digesting all that food and seeing it as sugar,” says Alyssa Pacheco. The important thing is that any excess sugar; It can lead to increased risks of diabetes, cardiovascular diseases, cancer, metabolic disorders, depression and cognitive impairment.
Instead of stressing which type of candy one chooses, Pacheco says to choose whichever one prefers and enjoy it in moderation. The American Heart Association recommends keeping added sugar to no more than 6 teaspoons per day for women and 9 teaspoons per day for men.
Myth #4: Sea salt is healthier than table salt
Just like sugars, sea salt and Himalayan salt are ultimately salt and contain about 40% sodium, similar to table salt.
Sea salt is minimally processed and may contain trace amounts of minerals such as magnesium, calcium, and potassium; table salt, on the other hand, is further processed to remove impurities and is often enriched with iodine for thyroid health. With a balanced diet, there is no need to look for minerals from sea salt.
Americans currently consume more than 150% of the maximum sodium limit. “Excessive sodium consumption is linked to high blood pressure and other health problems.
Rauch recommends using any salt sparingly to maintain a healthy diet. The DGA recommends limiting salt intake to no more than 2,300 mg, but ideally they recommend closer to 1,500 mg or less per day.
Myth #5: Eggs are bad for your health and raise your cholesterol
For years, there have been reports steering people away from eggs due to high cholesterol. But consuming 6 to 12 eggs per week on a heart-healthy eating plan is generally considered safe.
The 2015-2020 Dietary Guidelines removed the upper limit of 300 mg of dietary cholesterol per day, amid growing research showing that saturated fat, but not dietary cholesterol, may increase the risk of heart disease.
According to Umo Collins, “They [eggs] “It can be part of a healthy diet and support muscle maintenance, overall well-being, help you meet your daily protein needs and is a versatile source of protein that can be added to many different meals.”
Myth #6: Don’t eat after 6 or 7pm (or after sunset)
Katie Schimmelpfenning states that your body does not have an internal clock that speaks to your cells. “It’s 6pm, time to hide that food to gain weight! Energy is energy no matter when it is consumed.”
Many studies show that it is not eating late that causes weight gain, but eating larger amounts of food in the evening. Eating earlier in the day can help you control hunger and prevent overeating later.
Rhyan Geiger suggests we take a closer look at our overall eating habits and work on them rather than creating arbitrary downtime. “It all depends on the types of foods you choose,” says Geiger. “Choosing fresh fruits, vegetables or whole grains is very different than choosing cookies, candy and desserts.”
But if eating close to bedtime affects digestion, reflux, or sleep, consider eating your last meal or snack two to three hours before bed.
Myth #7: Coffee is a food
Many people cannot start the day without a cup of coffee. However, it in no way replaces breakfast or any other meal. A cup of brewed black coffee may be rich in antioxidants, but it only contains about 5 calories and no protein, fat or carbohydrates.
“During [some] “Coffee contains protein and fats from milk, so it won’t leave you full and energized like a traditional breakfast,” says Patricia Kolesa. To start your morning off right, you can also add coffee to a good start, like peanut butter on frozen waffles, Greek yogurt with fruit, or poached eggs on avocado toast. He recommends including quick options as well.
Thank you to Yahoo Life for soliciting a consensus from a group of dietitians on seven myths they want to debunk publicly. Advice and statements are theirs alone and are based on research and references cited by these individuals.
Mark A. Mahoney, Ph.D. She has been a Registered Dietitian/Nutritionist for over 30 years and completed her master’s degree in Nutrition and Public Health at Columbia University. He can be reached at marqos69@hotmail.com.