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•Dr. Oz•The vitamin/health food store• Infomercials•Magazines•Your friend/your daughter •Your doctor•A registered dietitian or registered dietitian nutritionist
Where Do You Get Your Nutrition Advice?
• I trust Dr. Oz• I trust the guy at the vitamin/health food store• Informercials always tell the truth•A magazine would never print something that is not true• I trust my friend/daughter• I trust my doctor
Why Do You Listen to That Advice?
•Those who report on nutrition information do not know how to correctly interpret the information•Sound bites cannot tell the whole story•Those who think they know about nutrition may not really know about nutrition•Those who are talking about nutrition are trying to sell a product (books, vitamins, cookware, etc)
Why Is There So Much Incorrect Information?
•The advice you are about to receive applies to healthy adults•Those with specific medical conditions may have different nutrition needs
Warning
•FALSE:–Potatoes are not “fattening”—it is the butter and
sour cream that you add that make them high in calories–Potatoes are a good source of vitamin C,
potassium, and fiber–Potatoes are inexpensive and delicious, and you
can prepare them in many healthy ways– Like all foods, watch your portion size—a “large”
baked potato can actually count as two to three portions
You Should Never Eat a Potato (answer)
•FALSE (unless you are an admitted night eater):–Eating at night is not unhealthy and does not
make you fat (as long as you are not eating too many calories throughout the day)–There is no “magic” time to stop eating at night
to help lose weight– If you know you eat too much at night, you might
find it helpful to set a cut-off time to stop eating
Do Not Eat After 8 PM (answer)
Pork Is Bad for You (answer)
•FALSE:–Many pork products are high in fat and/or salt—
bacon, sausage, etc–Many pork products are lean and low in salt–Choose pork tenderloin or well-trimmed pork
chops–You can eat any food that you enjoy, even bacon
and sausage, in small amounts every now and then
15
•FALSE:–There is no real definition of “natural” foods– “Natural” foods are sometimes just as high in calories,
fat, and salt as other foods and are often more expensive–Commonly used terms include “health” foods, “natural”
foods, and “organic” foods–Only organic foods have labeling guidelines, which are
defined by the US Food and Drug Administration–Organic foods are cultivated in a way that is better for
the environment, but may not provide any more nutrition
Natural Foods Are Better for You (answer)
•FALSE:–Your body needs carbohydrates to work correctly– Low-carbohydrate diets can restrict
carbohydrates to a dangerous level–Choose carbohydrate sources from fruits,
vegatables, and whole grains, when possible– Include at least three servings of whole grains in
your diet each day–As with all foods, eat portions recommended by
MyPlate
A Low-Carbohydrate Diet is the Best Way to Lose Weight (answer)
•FALSE:– Fluid needs vary from person to person, but
everyone needs fluids, just not the same amount–Coffee, tea, milk, and juice count toward your
fluid needs–Drinking water is not a “magic bullet” for weight
loss
Source: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004),National Academy of Sciences, Institute of Medicine, Food and Nutrition Board.
You Need Eight Glasses of Water Each Day for Good Health (answer)
•FALSE:– Fresh foods may lose nutrients while sitting in the
grocery store (or your refrigerator)– Frozen foods are usually flash-frozen shortly after
harvest and retain the most nutrients possible–Canned foods often are processed quickly and
retain most of their nutrients–Canned and frozen vegetables can offer good
choices
Fresh Foods Are Always Healthier Than Frozen or Canned (answer)
•FALSE:–The 2010 Dietary Guidelines for Americans recommends
that all Americans reduce their sodium intake to approximately 2300 milligrams (mg) daily (1 teaspoon of salt) and that some Americans reduce their sodium to 1500 mg/day
−Individuals older than 50 years of age, African Americans of any age, and people with hypertension, diabetes, and kidney disease should have less than 1500 mg/day– Individuals with known heart problems may need to
have even less
It Is OK to Eat Salt If You Cut Back on Fat (answer)
•FALSE:– Foods contain more than just vitamins and
minerals–Components of foods (things that are not in
vitamin pills) have health-promoting features–You should try to get your nutrition from “foods
first” and take a multivitamin for extra protection, rather than taking a vitamin and not worrying about what you eat
If I Take Vitamins, I Do Not Need to Worry About What I Eat (answer)
•TRUE:– Fat has more calories than protein and
carbohydrates, so cutting back on fat also will help you cut back on calories–To maintain good health, eat less fat from all
sources–Most of the fat you eat should come from fish,
nuts, and vegetable oils
Avoiding Fat Will Help Me Lose Weight (answer)
• Is much more complicated than it seems to many people•Requires knowledge of anatomy, physiology, and digestion•Does not change without sound research to support changes
The Science of Nutrition
•Yes, if it:– Is written by a registered dietitian (RD) or
registered dietitian nutritionist (RDN)–Quotes sources such as MyPlate, the Dietary
Guidelines for Americans, or RDs or RDNs–Recommends variety, moderation, and exercise
as keys to good health
Can You Trust What You Read About Nutrition?
•Not necessarily, if:–Its primary reason is to sell a product–It does not quote government sources or RDs or RDNs–It recommends “fad diets,” megadoses of supplements, or fasting
Can You Trust What You Read About Nutrition? (cont’d)
•We have years of training•We are required to have continuing professional education to maintain our education•We know how to interpret nutrition research•We usually are not trying to sell you a product
Trust an RD or RDN for Good Nutrition Advice
•Question the source•Ask yourself if it seems logical•Ask yourself if it means giving up a food you love
Before You Believe All You Hear About Nutrition