What's Your Nutrition IQ? Learn It Now
February 3, 2005
By Susan Burke
It’s time for a reality check. I’m often surprised
by the food and diet hype that’s out there in the media, on
television and in magazines. Some of it is close to the truth and
some is so far from veracity that it’s unconscionable, in
my opinion. Sometimes it’s hard to tell hype from truth. See
if you know the answers to the following questions.
- Unless you eat organic, you’re taking chances with your
health
- Sugar makes kids hyperactive
- Fat-free cookies have less calories than the regular version
- Eggs are high in fat, so you need to limit to only three to
four per week
- Brown sugar is a healthier sweetener than white sugar
- High-potency vitamins are better than a multi-vitamin
- You must not eat protein and carbohydrates in the same meal
- Eating before bed causes weight gain
- Drinking liquids with your meal decreases nutrition absorption
- Grapes have more carbs than other fruit
1. Unless you eat organic, you’re taking chances
with your health -- FALSE
While organic foods are a healthy choice, if you don’t
buy organic food it doesn’t mean you’re taking chances.
Organic food does not contain different amounts of nutrition than
non-organic and all food is inspected by the FDA and USDA for safety.
Even organic fruits and vegetables should be washed well before
eating -- the same goes for meats and fish. Take common-sense precautions
such as safe handling of raw meat and fish. Organic food can cost
double the price of regular, but I’d recommend organic meat,
poultry and eggs, raised without additives in their feed, or antibiotics
or steroids administered, and are certainly healthier.
2. Sugar makes kids hyperactive -- FALSE
The National Institutes of Health cites research that shows
neither link between sugar and hyperactivity nor any link between
food additives and colors and behavior. In fact, one study shows
a decrease in activity after a high-sugar snack or meal. Scientists
theorize that behavior is a result of interactivity between parents
or caregivers and children. An occasional sweet treat is a normal
part of growing up, but make it occasional and special.
3. Fat-free cookies have less calories than the regular
version -- FALSE
Fat-free does not mean calorie-free. Fat-free cookies often
have higher amounts of sugar added to replace the texture and volume
lost by removing fat, and may contain the same or even more calories
than the original. Read the portion size of one serving, and then
how many calories per serving, and compare the fat-free cookie with
the regular for an accurate reading.
4. Eggs are high in fat, so you need to limit to only three
to four per week -- FALSE
Eggs are relatively low in fat and saturated fat; a large egg contains
only approximately 5 grams of fat, 1.5 grams of it saturated,and
2.5 unsaturated. The American Heart Association recommends preparing
eggs without added saturated fat or trans-fat, (butter or margarine).
5. Brown sugar is a healthier sweetener than white sugar
-- FALSE
Most brown sugar is just white sugar, either colored with
or with molasses added. While molasses has slight nutritional value
(iron), it’s insignificant. White sugar, brown, honey, concentrated
fruit juice, high fructose corn syrup, or cane juice -- there are
many ways to say sugar. Sugar is essentially the simplest form of
carbohydrates, and should be used sparingly.
6. High-potency vitamins are better than a multi-vitamin
-- FALSE
Experts say that “high potency" are unnecessary
unless you’re diagnosed with a vitamin deficiency, and in
doses higher than the Recommended Daily Allowance, some vitamins
may actually be harmful. Nutrients are carried throughout the body
in the bloodstream and are used as needed, and excess is excreted.
Unless you suffer from a medical condition that must be treated
with supplementation, stay healthy by eating a varied and balanced
diet to maintain vitamin and mineral stores that can last for weeks
or even years, depending on the nutrient involved.
7. You must not eat protein and carbohydrates in the same
meal -- FALSE
Eat a balanced diet and allow your body to function as
it’s supposed to. Your body is a digestive machine that releases
the enzymes necessary, depending upon what you eat. Carbohydrate
digestion begins in the mouth -- protein needs teeth to grind it,
but the digestive juices in the stomach begin the process, and fat
needs enzymes in the small intestine to digest.
8. Eating before bed causes weight gain -- FALSE
If you’re eating what you need to maintain your weight,
it really doesn’t matter when you eat it… as long as
you’re not eating more than you need. We don’t recommend
you eat a large meal just prior to bed, because it may not be digested
easily when lying down! A small snack is best, such as a glass of
milk or cocoa, and a piece of fruit. Stay within your daily meal
plan’s parameters to avoid weight gain.
9. Drinking liquids with your meal decreases nutrition
absorption -- FALSE
Drinking liquids with your meals is a matter of preference,
not nutrition. If you’re trying to lose weight, a large glass
of water between meals can help control hunger pains, and drinking
before your meal can take the edge off your appetite.
10. Grapes have more carbs than other fruit -- FALSE
The serving size of fruits is relative to their volume,
so if you’re going to eat a lot of grapes you’ll be
taking in a lot of carbs. But, a serving of grapes is about 15 small
green grapes, or about three ounces; 1/2 of a grapefruit has about
15 grams of carbohydrates, as does a small apple, a 1/4 cup of applesauce,
or 3/4 cup of blueberries.
Do You Know?
Here’s one instance where quantity is more important than
quality, to this extent: no matter how fast you do it, exercise
pays off. It’s more important to be consistent with your activity,
to do something every day. A study from Duke University examined
four groups of people: high-amount, high-intensity; high-amount,
low-intensity; low-amount, moderate-intensity, and a no-exercise
group. All the exercise groups lost weight without changing their
diet (the high-intensity, high-amount group the most), and the no-exercise
group lost none.
Source:www.ediets.com
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