Debunking Food & Nutrition Myth!

Christina Ferraiuolo & Lindsay Gaucher

2012-2013 KSC Dietetic Interns

After today’s presentation, you will be able to…

Distinguish the difference between nutrition myth and fact

Understand the difference between nutritious food choices and those presented by the media

Make healthier food choices

First, let’s watch a little video!

http://www.hrmvideo.com/catalog/nutrition-myths-and-facts

https://www.youtube.com/watch?v=EaOD6hhpyog – AND clip about RDs

You asked, we’ll tell!

-Is milk good or bad?-MSG bad for you, what is it?-Is too much of a vitamin bad?-Is Gatorade bad?-Soda vs. sugary drinks vs. diet soda-Protein in meat vs. protein shakes -difference?-Is red meat bad or good?-Do we lose wt when we sleep?-Does an apple a day really keep the doctor away?-Does coffee stunt your growth?-Does chocolate make you smart?-Are almonds good for memory-Do you live longer if you eat dark chocolate?

Is Milk GOOD or BAD?PROS

It’s a good source of high-quality protein.

Dairy products are rich in calcium and major source of Vitamin D

Research shows that those who eat a diet complete with dairy weigh less

CONS Can be high in fat and

calories May contain hormones Lactose can be difficult

for some to digest

MSG: What is it & is it bad?MSG = Monosodium glutamate, Flavor enhancer; required on

the food label by the Food & Drug Administration. Found in packaged sausage, sauces, canned soups, lunch

meats, chicken products, some Chinese food

May cause: Headache Flushing & sweating Facial pressure or tightness Numbness, tingling or burning in the face, neck and other

areas Rapid, fluttering heartbeats (heart palpitations) Chest pain Nausea Weakness

Is too much of a vitamin bad?

Many think that daily vitamins, minerals, antioxidants, and other supplements are a prescription for a healthy diet

Many vitamins viewed as “good for you,” and people may think, "If one is good, then more is probably better…" not necessarily true.

Water versus fat soluble vitamins…know the difference!

Is Gatorade bad? What is it used for?

Best when used for intense physical activity lasting 60+ minutes

Electrolytes are necessary for muscle function, heart and kidney function. However, too much or too little of the electrolytes can be harmful

For normal everyday hydration separate from physical activity, water is best!

Soda vs. sugary drinks vs. diet soda

Soda & Other Sugary DrinksStrong evidence shows that cutting back on soda and other sugary drinks, or eliminating them may help with:

Weight control, Lowering risk of diabetes, & heart disease.

Even lightly sweetened beverages should be an occasional treat, instead of your daily source of hydration.

DIET SODAUse in small amounts and for a short time. Although there are no calories and sugar, other things lurk (artificial sweeteners)

Bottom line, skip soda/sugary drinks, go easy on diet drinks

Protein in meat vs. protein shakes What’s the difference?

Protein powder: 3 common ones whey, soy, and casein protein. Whey = most popular because it is a complete protein that contains all nine of the amino acids necessary for human dietary needs.

Food sources: lean protein like meat, fish, chicken, and dairy products. Americans already get about 15% of their daily calories in protein. To build a pound of

muscle, the body needs between 10 and 14 additional grams of protein per day. Some of these powders have 80 grams of protein per serving. You don’t need that! All your body is going to do is break it down for energy, and too much protein can be hard on your kidneys and liver.

What are YOUR needs? Recreational athletes need 0.5-0.75 grams of protein daily per pound of body weight

The maximum amount of protein that most adults can use per day is 0.9 grams per pound of body weight.

If you calculate your protein intake and determine that you’re not getting enough for your athletic needs (some signs of too-low protein intake: you’re unusually fatigued, feel weak when lifting weights or doing other strenuous activity, or are recovering from injuries slowly) then consider eating more protein or using a protein shake supplement.

Protein powders are not really necessary if you have access to a normal, healthy diet.

one 4-ounce hamburger contains 30 grams of protein, 6 ounces of tuna has 40 grams, and a single ounce of cheddar cheese has 7 grams.

Is RED meat good or bad?

PROS High in:

Iron – lacking in teen girls & childbearing women.

Vitamin B12 - helps make DNA; keeps nerve & red blood cells healthy

Zinc - keeps the immune system working properly

One 3-ounce serving of lean beef is only 180 calories, & you get 10 essential nutrients.

Best to choose lean options as part of a balanced diet.

Less visible fat means less fat in the meat.

CONS Some red meats are high

in saturated fat, which raises blood cholesterol. High levels of LDL cholesterol increase the risk of heart disease.

Research shows an increased risk of heart disease, cancer, and death from other causes when foods high in saturated fat (not just red meat) is consumed regularly.

Do we lose weight when we sleep?

Researchers say that how much you sleep and quite possibility the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite.

Leptin and Ghrelin: 2 hormones are affected by sleep. Sleeping less than 8 hours/night will show lower levels of leptin and higher levels of ghrelin, and potentially a higher level of body fat.

Body fat seems to correlate with sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.

Is an apple a day going to keep the Dr. away?

YES, when you eat the peel! Fruits & veggies in their natural state are the best option and provide many nutrients! Eating supplements in place is cheating!

Research has found that the antioxidant properties of 1 fresh apple were equal to 1,500mg of vitamin C. The phytochemicals found in the skin of apples provide anti-cancer and antioxidant properties.

An apple could have hundreds of phytochemicals, but the combination of the peel and fruit is

important!

Does coffee stunt your growth?

There’s no good evidence to back up this commonly held belief. The few studies that have tried to link the amount of caffeine consumption and height in kids did not show any connection between caffeine drinking and being short.

Does chocolate make you smart?

No evidence that chocolate makes you smart, but it can make you happy!

Eating chocolate causes the brain to release endorphins, chemicals that make us feel good.

Chocolate is a natural analgesic, or pain killer.

Are almonds good for memory?

Almonds contain several nutrients that may help improve memory function. Benefits of zinc may help maintain brain function and

prevent memory loss. Zinc improves our immune system and may prevent bacterial and viral infections that can damage brain cells.

Vitamin B-6 AKA pyridoxine, aids the metabolism of proteins and promotes the production of neurotransmitter chemicals to improve communication between brain cells.

Almonds contain protein, which helps the body repair brain cells which improves our memory.

Do you live longer if you eat DARK chocolate?

Research shows that dark chocolate contains antioxidants to help your body fight against harmful invaders. Also, may have positive effect on blood pressure.

Not necessarily will you live longer, but when it comes to chocolate go for dark option for optimal health benefits.

Like all sweet treats, enjoy dark chocolate in moderation…the calories are still there!

Impact of the Media

Companies want you to buy into their claim! Think twice about what you see and hear!

Find out reputable information – from your doctor, a Registered Dietitian, websites that are trusted sources

A “sound bite” of nutrition information can be taken a long way and the wrong way sometimes. Be smart and do your own research