Mark A. Mahoney
Now that February is already more than half over, are you still sticking to a healthy eating plan?
National Nutrition Month is coming up in March, so it’s a good time to review some basic information about seven common nutrition myths that need some clarification.
The statements to dispel these myths come from a group of eight registered dietitian nutritionists and additional references are used to support their input.
Myth No. 1: Only shop near the grocery store
A grocery store’s perimeter is often praised for offering fresh produce, meat, seafood, dairy and fortified non-dairy products, while some suggest avoiding the middle aisles because of processed and prepackaged foods on those shelves.
Dietitian Lauren Harris-Pincus notes, “The center aisles contain a wealth of nutritious and cultural foods, including frozen fruits, vegetables and seafood, canned beans, fruits and vegetables, as well as dried beans, whole grains, nuts, seeds and grains. spices.”
Only 1 in 10 Americans consume the recommended amount of fruits and vegetables, and 95% do not meet the recommended amount of daily fiber.
To better meet nutritional needs and have a well-balanced diet, Harris-Pincus encourages shopping in all areas of the grocery store that stock high-quality, whole foods in any form.
Myth #2: Low calories and low fat means healthier
According to Alyssa Pacheco, “If you choose the lowest possible calorie options, you will usually feel hungry and unsatisfied, which will eventually lead you to overeat.
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 compensate for the flavor lost by reducing or removing the fat content.
Instead of focusing on low-calorie and low-fat foods, experts urge eating enough calories and fat to support health and stay satisfied. The Dietary Guidelines for Americans (DGA) 2020-2025 recommends 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
“Ultimately, your body digests and considers all of these foods as sugar,” says Alyssa Pacheco. The bottom line is that excessive sugar of any kind can lead to increased risks of diabetes, cardiovascular disease, cancer, metabolic disorders, depression and cognitive impairment.
Pacheco says that instead of stressing about which type of sugar someone chooses, they should choose the sugar they prefer and enjoy it in moderation. The American Heart Association recommends limiting added sugars to a maximum of 6 teaspoons for women and 9 teaspoons for men per day.
Myth #4: Sea salt is healthier than table salt
Like sugars, sea salt and Himalayan salt are ultimately salty and contain about 40% sodium, similar to table salt.
Sea salt is minimally processed and may contain trace minerals such as magnesium, calcium and potassium, while table salt is more processed to remove impurities and typically fortified with iodine for thyroid health. With a well-balanced diet, it is not necessary to get minerals from sea salt.
Americans already consume more than 150% of the maximum sodium guidelines. “Excessive sodium consumption is linked to high blood pressure and other health problems.
Rauch suggests using salt sparingly to maintain a healthy diet. The DGA recommends limiting salt intake to no more than 2,300 mg, but ideally they suggest closer to 1,500 mg or less per day.
Myth #5: Eggs are bad for you and raise your cholesterol
For years, reports have steered people away from eggs due to their high dietary cholesterol content. However, consuming six to 12 eggs per week on a heart-healthy eating plan is generally considered safe.
The 2015-2020 Dietary Guidelines removed the daily upper limit of 300 mg of dietary cholesterol per day, as more research showed that saturated fat, not dietary cholesterol, can increase the risk of heart disease.
According to Umo Collins: “They [eggs] can be part of a healthy diet and support muscle maintenance and overall well-being, help meet your daily protein needs and are a versatile protein source that can be added to many different meals.
Myth #6: Don’t eat after 6pm or 7pm (or when the sun has set)
Your body doesn’t have an internal clock screaming at your cells, notes Katie Schimmelpfenning. “It’s 6 p.m., time to stock up on these foods for weight gain! Energy is energy regardless of when it is consumed.”
Many studies also show that it is not necessarily eating late that leads to weight gain, but rather eating larger amounts of food in the evening. Eating earlier in the day can help control hunger later and prevent overeating.
Rhyan Geiger recommends taking a closer look at our overall diet and working on that instead of creating an arbitrary end time. “It all comes down to the type of food you choose,” says Geiger. “Choosing fresh fruits, vegetables or whole grains is very different from choosing cookies, sweets and sweets.”
However, if eating right before bed affects digestion, reflux, or sleep, consider eating your last meal or snack two to three hours before lying down.
Myth #7: Coffee is a meal
Many people can’t start the day without a cup of coffee. But it is by no means a replacement for breakfast or any meal. A cup of brewed black coffee may be rich in antioxidants, but it contains only about 5 calories and no protein, fat or carbohydrates.
“While [some] Because coffee contains proteins and fats from milk, it does not give you a full and energetic feeling like a conventional breakfast,” says Patricia Kolesa. She suggests adding quick options in addition to coffee, such as peanut butter on frozen waffles, Greek yogurt with fruit, or hard-boiled eggs on avocado toast to start the morning off right.
Thanks to Yahoo Life for requesting collective input from a group of dietitians on seven myths they wanted to clear up for the public. Recommendations and explanations are solely their own and are based on research and references cited by these individuals.
Mark A. Mahoney, Ph.D. has been a registered dietitian/nutritionist for over 30 years and completed graduate studies in nutrition and public health at Columbia University. He can be reached at marqos69@hotmail.com.