Five Nutrition Myths to Watch Out For

Some 66 percent of the U.S. population is overweight or obese. While there are many factors contributing to the problem, it seems that misinformation — from television news sources to conflicting nutrition claims on food packaging — has left many Americans confused. Carbs or no carbs? Lowfat or low-calorie? There are so many unsupported diet claims floating around that we’re left to untangle the messages ourselves, which isn’t always easy to do. That’s why the American Dietetic Association (ADA) continues its sponsorship of National Nutrition Month in March. It’s latest theme, “Nutrition: It’s a Matter of Fact,” is aimed to educate the public on the importance of relying on science-based facts. So how do you separate fact from fiction? The following healthy-eating myths give you a glimpse into the world of misinformation that the ADA believes is contributing to our nationwide health crisis. Read on to learn the facts that can help get your diet back on track.

Myth No. 1: Occasionally following a fad diet to quickly drop pounds is OK.
Fact: Many fad diets are developed by folks with no science or health background. Some fad diets can even be harmful to people with certain health problems. When trying to lose weight, consult a registered dietitian who can customize a healthy eating program that works for you.

Myth No. 2: Children or pregnant women should not follow a vegetarian or vegan diet.
Fact: A healthy vegan/vegetarian diet is safe for both children and pregnant women. Consulting a registered dietitian is a good way to make sure the correct amount of calories, vitamins and minerals are being consumed for healthy growing bodies.

Myth No. 3: Margarine has fewer calories than butter.
Fact: Regular stick margarine and stick butter contain the same number of calories: about 35 per teaspoon. Look for margarines that are free of artery-clogging trans fats, and choose partially hydrogenated oil-free margarines such as Earth Balance or Smart Balance. Use butter sparingly since it’s high in unhealthy saturated fats.

Myth No. 4: A rich, creamy chocolate sundae before bedtime is more fattening than the same sundae eaten at lunchtime.
Fact: Timing has no direct effect on how your body uses calories — what you eat, not when, makes the difference. No matter when they’re eaten, excess calories can add up to extra body fat.

Myth No. 5: Potatoes and bread are fattening.
Fact: By themselves, neither is high in calories — 88 calories for a medium potato and 70 calories for an average-size slice of bread. And potatoes (including sweet potatoes) and whole-grain bread are great sources of carbohydrates; both are high in fiber and, therefore, filling.

The ADA recommends getting your nutritional information from those who know it best: a registered dietitian or other knowledgeable health-care provider. For a list of ADA-recommended resources, including books and websites, log on to eatright.org. Take the time to know the facts and you’ll be on your way to making informed decisions — and losing weight — based on science, and not the next celebrity diet fad.

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