NUTRITIONFACT VS. FICTION

MYTH: FRESH FRUITS AND VEGETABLES ARE HEALTHIER THAN FROZEN OR CANNED.

Fact: Research shows frozen and canned foods are as nutritious as fresh. In fact, since lycopene is more easily absorbed in the body after it has been processed, canned tomatoes, corn and carrots are sometimes better nutrition choices.

MYTH: BODY WEIGHT IS A RELIABLE INDICATOR OF A HEALTHFUL DIET.

Fact: No two people have the same body composition. The measure of a person’s diet and your overall health is a combination of factors, including weight.

MYTH: EATING CARBOHYDRATES CAUSES WEIGHT GAIN.

Fact: Calories cause weight gain. Excess carbohydrates are no more fattening than calories from any source. Despite the claims of low-carbdiet books, a high-carbohydrate diet does not promote fat storage by enhancing insulin resistance.

MYTH: EATING JUST BEFORE BEDTIME IS FATTENING.

Fact: What you eat, not when, makes the difference; calories have the same effect on the body no matter when they are consumed. Evidence does suggest that eating regular meals, especially breakfast, helps promote weight loss by reducing fat intake and minimizing impulsive snacking.

MYTH: EATING SUGAR CAUSES DIABETES.

Fact: Diabetes is caused by a lack of insulin in the body. Since foods that are high in sugar are often high in calories, overeating those foods can lead to weight gain. Research shows people who are overweight and obese are at increased risk for diabetes.

MYTH: FOLLOWING A FAD DIET IS A SAFE WAY TO QUICKLY LOSE WEIGHT.

Fact: Many fad diets are developed by people with no science or health background so some fad diets can even be considered harmful to people with certain health problems. When trying to lose weight, consult a registered dietitian.

STEP UP TO NUTRITION AND HEALTH

The food and physical activity choices made today—and everyday—affect your health and how you feel today and in the future. Eating right and being physically active are keys to a healthy lifestyle. The following Dietary Guidelines for Americans, can lead the way to a healthier you.

MAKE SMART CHOICES FROM EVERYFOOD GROUP

Give your body the balanced nutrition it needs by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.

A healthy eating plan: Emphasizes fruits, vegetables, whole grains

and fat-free or low-fat milk and milk products.

Includes lean meats, poultry, fish, beans, eggs and nuts.

Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

FIND YOUR BALANCE BETWEEN FOOD ANDPHYSICAL ACTIVITY

Regular physical activity is important for your overall health and fitness—plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.

Be physically active for at least 30 minutes most days of the week.

For even greater health benefits and to help control body weight, be physically active for about 60 minutes a day.

Children and teenagers should be physically active for 60 minutes every day, or most days.

PLAY IT SAFE WITH FOODS

Prepare, handle and store food properly to keep you and your family safe.

Clean hands, food-contact surfaces, fruits and vegetables. To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed.

Separate raw, cooked and ready-to-eat foods while shopping, preparing or storing.

Cook meat, poultry and fish to safe internal temperatures to kill microorganisms.

Chill perishable foods promptly and thaw foods properly

FOR MORE INFORMATION:

Food groups and nutrition values or to pick up some new ideas on physical activity, www.healthierus.gov/dietary guidelines.

MyPyramid food guidance system, including a quick estimate of what and how much you need to eat, www.mypyramid.gov.

Home food safety, www.homefoodsafety.org. Additional nutrition resources,

www.eatright.org/gnrl.

CONSIDER THISIf you eat 100 more food If you eat 100 more food calories a day than you calories a day than you burn, youburn, you’’ll gain about 1 ll gain about 1 pound in a month. Thatpound in a month. That’’s s

about 10 pounds in a about 10 pounds in a year. The bottom line is year. The bottom line is that to lose weight, itthat to lose weight, it’’s s

important to reduce important to reduce calories and increase calories and increase

physical activity.physical activity.