10 Common Nutrition Myths De-bunked
Tuesday, February 28, 2012
10. Say NO to nuts, bananas & milk if you want to lose weight.The issue is with portion size. If you stick to the correct portion size these foods can easily be included as healthy foods for a weight loss diet.
Yes, the above foods are dense in energy but rich in nutrients (vitamins, minerals, proteins & essential fats necessary for growth and development). If losing weight is the concern, stick to portion size - 6-8 almonds (45 calories), 4 walnut halves (45 calories), 10 - 16 pistachios (45 calories), 1 extra small (4 oz) banana is only 60 calories and 1 glass of low fat milk a 100 calories.
_____________________9. If you drink enough milk throughout your pregnancy, your child will be born with a fair complexion.Come on! Does that mean if you drink chocolate milk your child is chocolate colored and if strawberry milk, your child is pink? Adequate milk intake (2-3 cups of milk and milk products) will help meet both the mother and child's essential calcium & protein requirements.
Skin coloring is genetically driven, not milk driven!
_____________________8. A plump child is a healthy child, but a skinny yet very active child is unhealthy. A plump child may not necessarily be healthy, and may be at risk for developing chronic illnesses. On the other hand a skinny child that is very active, eats a balanced diet and is not prone to getting ill, can be considered ideally healthy.
_____________________7. If a label says Fat-free, it usually means it has 0 calories.When a label reads fat free it just means that a fat substitute has been used, NOT THAT IT IS LOW IN CALORIES! Usually fat free foods are HIGH in sugar calories and maybe even in sodium. BEWARE: Fat free = 0 calories is too good to be true!
_____________________6. Pure ghee or even full fat milk should be given to children for overall health and growth.All children below the age of 1 year can take full fat milk and ghee since fat is required for brain development. However, after they are 2 years old, 2% milk is safe if the child is otherwise eating healthy. Ghee can be included sparingly as part of a child's healthy diet if s/he is within the normal weight range. Parents must realize that these foods are rich in saturated fats and can pose a risk for developing childhood obesity leading to adult obesity and even future health complications.
___________________5. The best way to control diabetes is by avoiding all starch and sugar/ carbs.NO! The best way to control diabetes is by keeping blood sugar levels always under control.
Most foods have carbs in them, so does that mean a diabetic stops eating everything? The best way to control diabetes is by: Eating a diet rich in complex carbs such as whole cereals (oats, whole wheat, Ragi, bajra, Jowar, Quinoa, Rye), whole pulses, legumes, fruits & vegetables in the recommended portion sizes and at specific intervals.
__________________4. If I skip a meal or two I will lose weight.Quite the opposite for skipping meals can make you put on weight as it causes a) Your metabolism to slow down
b) Your body to believe that you are going into a starvation mode so that your body converts all the food you eat into fat & c) You to over eat or binge on junk foods instead.
Light meals at frequent intervals are best, and never ever skip breakfast!
____________________3. Avoid oranges/ citrus fruits when you have a cold for these are cold foods.Just because someone you know may be sensitive to citrus fruits when they are ill, doesn't mean you are sensitive too. In fact citrus fruits are high in vitamin C and are known to help stave off colds.
There is no such thing as a cold food or a hot food, just as there is no such thing as good food, or bad food. One should listen to their own body's signals and respond to it accordingly. Our immune system reacts to a particular food with a cold, cough, fevers, runs or sneezes if it is sensitive to it.
____________________2. Pregnancy means eating for two.You're putting me on! Eating for two does not mean eating twice the quantity. For your baby to develop healthy you only need to consume an additional 300 calories at the most daily. If you gain the unnecessary weight during your pregnancy, you are the one who has to lose it post delivery.
The need for essential vitamins and minerals is only slightly increased. Make your calories count by choosing nutrient rich foods and essential fatty acids like DHA (decosahexanoic acid) & Arachidonic acid that are vital for the development of your baby's brain and vision.
___________________1. 100% fruit juice is a healthy substitute for a fruit!NONE of the commercially available fruit juices have 100% fruit. Majority of these prepared fruit juices contain not more than 10% fruit.
For example a serving (4oz) of apple juice has approximately 15g carbs (sugar), and <0.5g fiber, whereas a small (about 100g) fresh crunchy, juicy apple has 15 g carbs, and 2.4g fiber.
In this day and age of information technology and the savvy consumer, we must use common sense over myth. We know what's best for our bodies in terms of nutrition, so go for what your gut says is medically sound and not just because.. By. Kanchan Saggi, Dietitian,
Do you have a nutrition Myth to share? Post yours below.
Tags: Eat Healthy, General health, Nutrition, Nutritional Myths
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