NUTRITION: MYTH or FACT

1. NUTRITION: MYTH or FACT September 25, 2018 Sarah Van Eerden, RDN

2. MYTH: The body has a cut off time at which is stores any food eaten as fat. • i.e. “I can’t eat after 8pm or it’ll go straight to my hips” • FACT: Total calories for the entire day matters most. MYTH:Don’t eat after a certain time of day.

3. The problem with late snacking is the TYPE of food usually consumed: chips, ice cream, sweets. • Eating late? It may to due to: • Under-fueling during the day • Stress • Staying up too late • Imbalanced blood sugar • Try to eat every 3-4 hours, choosing a balance of carbohydrate, protein and fat at each meal. • If you’re REALLY hungry before bed, EAT! FACT:Total calories matters most.

4. MYTH: Calorie free means risk and consequence free. • FACT: Though they are calorie free, artificial sweeteners still come with some side effects. MYTH:Artificial sweeteners are “free.”

5. Gut Health – Interrupts the GOOD bacteria in the gut. • Cravings – Studies show using artificial sweeteners can increase future cravings. • Palette – If we stay accustomed to the overly sweet taste, we enjoy a fresh strawberry or steamed carrot far less. • Insulin – Many sweeteners still elicit an insulin response. Higher amounts of circulating insulin prompts the body to store fat. • Try: Flavoring with herbs, spices and citrus, focusing on the natural flavors from fruits and vegetables! FACT:Artificial sweeteners have risks and downfalls.

6. MYTH: Grains are awful for human health and humans didn’t always eat grains. • FACT: Grains are an important part of a healthy diet and have been consumed throughout history for an estimated 100,000 years. MYTH:Humans aren’t meant to eat grains.

7. Grains can be a healthy part of a balanced diet. They provide energy, protein, fiber and many vitamins and minerals. • Gold Standard: In-Tact Grains. • Second Best: Minimally processed grains. • Try: • Breakfast quinoa with berries and pecans. • Wild rice with roasted broccoli and slivered almonds. • Farro with sun-dried tomatoes, basil and garlic. FACT:Grains can be a healthy part of a balanced diet.

8. MYTH: Vitamins are a good “fix” for missing vitamins and minerals in a poor diet. • FACT: Research shows vitamins do not help further protect from heart disease or death beyond a healthy diet, nor do they make up for a poor diet. MYTH:A supplement makes up for a poor diet.

9. While supplements do not make up for a poor diet, they can be used strategically to fill nutrient gaps. • Vitamin D • Omega-3 fatty acids • Iron • Vitamin B 12 • Try This: • Get your nutrients from food! Aim for 9-11 servings of fruits and vegetables per day, as well as nuts and seeds and whole grains. • Work with your provider, using labs to diagnosis specific supplement needs. FACT:Food first is the healthiest approach.

10. MYTH: A diet must be perfect to prevent disease or achieve and maintain a healthy weight. • FACT: We KNOW “diets” do not work. The sustainability of a strict eating plan is short term, and in fact can harm the metabolism in the process. MYTH:You need to be perfect to be healthy and achieve results.

11. Try This: • Aim for an 8-9 on a scale of 10! • Pancakes on Saturday morning. • A BLT for lunch. • Serving of cake at a party. • It works if the other breakfasts, lunches, dinners and snacks are planned, healthy and balanced! • Guilt and Food do NOT belong at the same table. FACT:Consistently good enough rules over sometimes perfect.

12. MYTH: Fat is high in calories, thus should be avoided to avoid gaining weight. • FACT: Fat is an important part of a healthy diet. It supports metabolism and hormonal balance. In fact, oftentimes when fat is avoided sugar consumption increases. When sugar increases, insulin responds, which prompts the body to store fat and eat more. MYTH:Eating fat makes you store fat.

13. No need to “go keto” to put healthy fat into your diet. • Increase healthy fats like avocado, nuts, seeds, salmon and healthy oils. • Limit processed fats and sugars. • Choose whole, high fiber carbohydrates and quality proteins to balance your healthy fat choices. • On a 2000 calorie diet, an appropriate amount is 67 grams per day. (30% calories from fat) FACT:Healthy fat plays an important role in a healthy diet.

14. MYTH: Fruit isn’t healthy because it is high in sugar, and sugar is bad for you. • FACT: Excess added sugar is unhealthy, but this logic does not apply to fruit. Fruit has lower amounts of sugar, fiber and water. It takes longer for the sugar in fruit to hit the blood stream. MYTH:Fruit is unhealthy because of the sugar content.

15. Fruit is part of a healthy diet! • High in fiber, vitamins and antioxidants. • Aim to eat 2 – 4 servings per day. • Choose whole fruit over dried fruit or juice. • Take it one step further and have your fruit WITH protein or healthy fat for an even more balanced snack. FACT:The natural sugar in fruit is not the same as added sugar.

16. Nutrition Myths and Fad Often: • Eliminate food groups. • Are overly specific. • Apply the same rules to ALL people. • Promise results. • Focus on one food or food group. Spotting a Nutrition Myth

18. NUTRITION Interested in a FREE nutrition consultation? Contact Sarah Van Eerden, RDN at Nutrition@McCahillGroup.com