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INFORMATION, FACTS & MYTHS
Facts and Myths About Nutrition
"Get the Facts First! Don't be fooled by Nutrition
Myths and Fallacies!"
1. Fact or Myth-There are 6 basic nutrients:
vitamins, minerals, proteins, fats, carbohydrates and water.
FACT-These nutgrients are essential to life
and you get them all from eating healthy foods.
2. Fact or Myth-When you put a piece of
bread in the toaster you are reducing the number of calories it contains.
MYTH-It might have a lower water content, but it contains the exact same amount of
calories.
3. Fact or Myth-All popcorn is a healthy,
nutritious snack.
MYTH-It all depends on how it is prepared.
Air popped popcorn is the best choice-stay away from the microwave brands (they can have up to 280 calories and have as much
as 17 grams of fat!)
4. Fact or Myth-To lose weight you should
eliminate all starchy foods from your diet.
MYTH-It is usually what you put on top of your
breads, cereals, and pastas that will add all the extra calories. Make sure you eat a variety of foods including starches
and watch your calories you take in vs. the calories you burn.
5. Fact or Myth-Regular table sugar is
just as nutritious as brown sugar.
Fact-Sugar is sugar! Brown sugar just
has a little molasses added to change the color. The molasses doesn't add a significant amount of nutrients.
6. Fact or Myth-Eating a high fat diet
or an excessive amount of chocolate causes acne.
MYTH-This theory has never really been proven.
Dermatologists think that acne has to do with your family history and your hormones.
7. Fact or Myth-Potato and corn chips
are part of the vegetable group in the food guide pyramid.
MYTH-Even though potatoes and corn are found
in the vegetable group, potato and corn chips are not found there. These two snacks can be very high in fat and should
only be eaten once in a while.
8. Fact or Myth-If I'm running late
and have to skip breakfast, I can make it up by eating more at lunch time.
FACT-A good breakfast provides you with energy
to start the day right. Without it, you'll have less get up and go--and more difficulty concentrating in school or at
work.
9. Fact or Myth-I need extra protein to
build my muscles.
FACT-Most teens get more than enough protein
in their regular diets. The key to bigger muscles is a good exercise program and balanced overall diet. To give
your muscles the energy they need for top performance, eat plenty of complex carbohydrate food, such as pasta, bread, crackers,
rice and potatoes.
10. Fact or Myth-I don't need milk as
much as I did as a child.
FACT-Your need for calcium is highest during
adolescence, so it is important to include 1% milk and lower-fat dairy products in your diet.
11. Fact or Myth-I don't have to pay attention
to fat and cholesterol in my diet until I become an adult.
FACT-Recent information suggests that your diet
during adolescence can influence your health as an adult. Today, health professionals recommend a total diet that's
higher in complex carbohydrates and lower in fat, saturated fat, and cholesterol for all healthy people over the age of two.
12. Fact or Myth-Eating healthy means
you should eliminate all foods that have a high fat content from your diet.
FACT-The key to eating healthy is to eat a variety
of foods. It is not necessary to eliminate a particular food from your diet. Foods higher in fat should be consumed
in moderation.
13. Fact or Myth-The sole purpose of eating
is to provide the body with the nutrients it needs to function.
FACT-Food not only provides fule that the body
requires, but also serves as a means for social interaction. Eating should be an enjoyable experience.
14. Fact or Myth-"All Foods Fit" means
that you can eat anything you want, as much as you want.
FACT-Be sensible. Enjoy all foods without
going overboard. Remember to balance your diet with adequate physical activity.
15. FACTS about SUGAR
The average person in this country consumes about
128 pounds of sugar per year. That's about 34 teaspoons per day.
A label listing the first two or three ingredients
as sugar is likely to be a very high sugar food.
The biggest consequences of eating too much sugar
are tooth decay and overweight.
Controlled studies prove sugar does not play
a role in hyperactive children.
Sugar is a refined food that's been stripped of all
viatmins, minerals, fiber, and water. It's pure sugar.
Terms to look for on labels include syrup, honey,
molasses, and corn sweeteners or words ending in "-ose" such as dextrose, sucrose, lactose, or maltose. These are all
forms of sugar.
Since sugar provides calories without other nutrients,
it's best to use it in moderation and emphasize a variety of foods from all the food groups.
Additional Resources:
Smart-Mouth.org | 
