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Nutrition myths & facts

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Whether at the grocery store, at a restaurant, or packing a lunch for our families- each day, we are faced with lots of information and lots of choices.

March isNational Nutrition Month, a good time to examine what we really know about nutrition and the choices we’re making when it comes to food. It’s important that we learn the facts about what we’re eating so that we can make the most informed food choices and learn how to develop healthy eating habits.

Registered dietitians at PinnacleHealth have shared some common myths and the facts about food. Have you heard some myths about food that you’d like an expert to “debunk?” We invite you to leave a comment at the bottom of the page.

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Choose leaner cuts of beef and pork.

Myth: Red meat is bad for health.

Fact:Red meat is not bad when you choose leaner cuts of beef (top round, flank or sirloin) and pork (tenderloin or center cut) and eat a healthy portion (3-4 ounces).

Poultry can contain more saturated fat than lean meats depending on preparation methods or if skin is not removed.

Myth: Whole wheat/whole grain breads, cereals, pastas, etc. are lower in calories.

Fact: Most whole wheat products are equal in calories to their more refined partner (ie white bread, white pasta, etc). However, the whole wheat/whole grain food provides more fiber and nutrients making it a healthier choice.

  • Mary Ellen Richards, RD, CDE, PinnacleHealth
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Try eating 3 meals daily and include small snacks between meals.

Myth: Skipping meals will help you lose weight.

Fact: When you skip a meal, your body’s metabolism tends to slow down to compensate for the lack of energy (food). Bodies with slower metabolisms require fewer calories. In addition, those who skip meals tend to overcompensate and eat more at the next meal which may result in more calories being consumed.

For better appetite control, try eating three meals daily and include small (100 calorie) snacks between meals.

Myth:Most of the sodium in our diets comes from added salt.

Fact:Actually only about 6% of the sodium in our diets comes from added salt. The largest source of sodium comes from processed packaged food and restaurant foods.

  • Deb Gochenour, MEd, RD, LDN, CDE
    PinnacleHealth Outpatient Clinical Nutrition Manager
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Don’t be afraid to make special requests and ask questions.

Myth: If I’m trying to lose weight, I have to avoid eating in restaurants.

Fact: Restaurants often serve foods higher in salt than we would eat at home, and restaurant meals tend to be higher in fat and overall calories. Eating out can be tricky when you’re attempting to lose weight. But don’t let it stop you from trying. Don’t be afraid to make special requests and ask questions. Ask for a salad without the cheese, and dressing on the side. If an entrée contains bacon, maybe ask to hold the bacon. Inquire as to how a food is prepared. If a fish is breaded or fried, request that it be grilled.

The great thing about restaurants is that they aim to give us delicious food that we enjoy, and they can prepare grilled or broiled entrées that are just as enjoyable as the higher fat counterparts.

Myth: High-carbohydrate foods are high in fat and calories.

Fact:Carbohydrate and fat are both considered macronutrients, each of which provides calories in the diet. The carbohydrates in a food have nothing to do with the fat in a food. In fact, one gram of carbohydrate in a food provides 4 calories, whereas one gram of fat provides 9 calories.

In order to maintain a healthy weight, it is most important to eat the amount of calories that your body burns in a day. So, high-fat foods will provide more calories that your body must burn, compared to foods that are high in carbohydrate. Monitor overall calorie intake to maintain a healthy weight.

  • Jessica L. Hoffman, RD, PinnacleHealth Weight Loss Center

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