KTK-Nutrition

So many nutrition myths.   Amazing how people can be so concerned about their health and nutrition and then get fooled by some nutrition myth.   In my last blog we looked at nutrition myths about eggs and gluten free diets.   This week let’s look at myths about snacking and the idea that all calories are equal.   As noted last week, Snapchat posted some nutrition myths from the article on Self , 15 So-Called “Healthy” Eating Habits That Are Anything But . 1.          Nutrition Myth:   Snacking How many times have you heard, “snacking is bad for you”, “don’t snack between meals”.    Why?   Because some people think snacking is bad for your health.   In fact, snacking can not only be a good, healthy idea for all of us but snacking is especially important for kids who need snacks between meals.   Snacks can be a healthy addition to your day.   Just choose snacks from the food groups.   As Julia Axelbaum, R.D. tells Self, “when you go too long between meals without eating,” it c

So much misinformation is out there about nutrition.   At a recent book signing, I was in line to get some of the delicious treats that were being served.   The lady in front of me told her friend that she was trying to lose weight.   “I am cutting out the carbs, but you can’t cut out all your carbs,” she stated as she looked at all the table laden with delicious cookies and cakes.   Cutting back on carbs to lose weight is a common nutrition myth.   Yes, cut back on those added sugars and refined carbs like white bread, but keep the whole grains, fruits, and vegetables in your day.   My daughter shared with me some common nutrition myths that were posted on Snapchat.   Let’s look at 2 of those nutrition myths this week and more next week.    1.    Nutrition Myth:   Ordering only egg-white omelets In a nutrition course I teach, a mother indicated she served her children only egg whites and never the egg yolk.   When I asked why?   She said the egg yolk is bad for you.   Egg yol

What are the worst breakfast foods and habits for your waistline?   MSN lists 37 of them in their article 37 Worst Breakfast Habits for Your Waistline .   We won’t review all 37 but let’s review some of them and add some other ideas for a healthy breakfast.   In the article they mentioned a book that actually focuses on breakfasts and belly fat, called Zero Belly Breakfasts .        1.    Eat Breakfast – so many people skip breakfast thinking that is a good way to cut calories.   But then by 10 AM they are hitting the snack machines because they are hungry.   So eat breakfast every day.   The National Weight Control Registry   notes that 78% of people who lost weight and kept it off, ate breakfast every day.     2.    Focus on Protein – To lose weight and keep it off, a lot of research has shown that adding protein to your breakfast can help keep weight off.   Why?   Because protein has “staying power” it stays with you longer so you aren’t so hungry mid-morning.   The Natio

Breakfast – the most important meal of the day.   But what if you have no time, running late?   Do you need to grab something as you go out the door?   Are there any breakfast bars you should keep stocked in your pantry to “grab and go”?   The October issue of Environmental Nutrition reviewed numerous “ Breakfast in a Bar ” for nutritional quality.   I take these bars with me for a quick “snack” during the day.   Or when on a trip, if we are going to a late lunch, I snack on one of these bars to get me to lunch time.   What to look for when choosing a breakfast bar: Fiber – look for at least 3 grams of fiber. Protein – look for at least 4 grams of protein. Sugar – no more than 11 grams of sugar.   Sugar has 4 calories a gram so 11 grams of sugar would be 44 calories. First ingredient:   look for whole grain (e.g. oatmeal), fruit or nuts as the first ingredient.   If 1 st ingredient is sugar, skip it. Healthy Breakfast bars   Healthy choices for breakfast bars can contrib