Common Nutrition Myths- Part 2


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 can be difficult to not overindulge when you do eat.  What to snack on?  Aim for 2 food groups in your snack.  Snacks for kids should include at least 2 food groups.  Kids should be served milk at meals but snacks are a good time to serve real, 100% juice or water.  Snacks can add nutrition to your day.  And for picky eaters, snacks can add nutrition that growing bodies need.  Mayo Clinic recommends snacks be about 100-300 calories depending on your daily calorie needs.
  • Yogurt + fresh or frozen fruit
  • Whole grain crackers and cheese
  • Fruit, veggie and cheese kebabs – cherry tomatoes with feta cheese, strawberries+ grapes + cheese, melon chunks. 
Tangerine Pumpkins
 Mayo Clinic has a list of healthy snack ideas:
  •  Fresh or dried fruit
  • Nuts or nut butters (check ingredients and avoid nut butters containing palm oil)
  • Whole-grain crackers or cerea
  • Vegetable sticks with some Ranch dressing 
  •  Hummus or cheese
  • Yogurt 
Nut Butters
Bring some healthy snacks with you to work or to the after-school game.  Have some cut up veggies, a handful of nuts in a baggie, some fresh fruit, some dried fruit. 

2.       Nutrition Myth:  All Calories are Created Equal
Always amazing how so many people will cut the carbs but not the fat in their diet.  The National Health Goals focus on cutting 2 types of calories – reducing our calories from saturated fats and from added sugars.  Fats have more calories than carbs as fats have 9 calories a gram and carbs have four calories per gram.  The first thing a person who wants to lose weight should do is cut out some of the fat in their diet, especially saturated fat which is linked to heart disease.  And cutting out the added sugar is also healthy as Americans have way too much added sugar in their diet.  Just cutting back on carbs is not a good idea.  Carbs are a major source of energy for our bodies.  We want healthy carbs in our diet such as fruit, vegetables and whole grains.  We also want protein in our diet for building muscle, tissue, repair, for healthy immune systems.  We need some fat in our diets as fat helps protect the organs in our body and helps us the vitamins, A, D, E and K.  Choose fat from plant oils like olive oil, safflower oil, sunflower or corn oil. 
When choosing “calories” choose calories that will add nutrients to your day.  As the dietitian, Lauren Blake, points out eating a banana adds only 100 calories but is also packed with many vitamins, minerals, fiber and antioxidants.  So much healthier than 100 calories from a candy bar which has a lot of added sugar. 
Looking for something to quench that thirst?  Water is always a good choice.  Or some 100% real juice.  But stay away from the juice drinks and the soft drinks which are loaded with added sugar.  The next time you go to buy some “juice”, look at the ingredients.  If you see added sugar, lots of food coloring, and only a small amount of juice, put it back on the shelf as it is not real juice. 
Many more nutrition myths are outlined in the Self article.  Don’t be fooled by nutrition myths. 
Recommendations:
1.        Enjoy some healthy snacks by focusing on:
a.       Fresh fruit
b.       100% Juice
c.       Fresh Vegetables
d.       Low-fat dairy
e.       Whole grains
2.       Focus on Healthy Calories – yes, cut the carbs but focus on cutting added sugars and keep the fruit, veggies and whole grains in your diet.  Cut the saturated fat but keep the plant oils like olive oil, safflower oil in your diet.  
Healthy Sea Turtle Snacks for Kids
Sources:    15 So-Called “Healthy” Eating Habits That Are Anything But, Mayo Clinic, National Health Goals,  dietitian, Self   Image Sources:  Nut Butters, pumpkin tangerines, sea turtles

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