Nutrition Myths
There is so much misinformation and conflicting information regarding nutrition and the “right” way to eat, that over time it can become quite hard to filter through the noise and trust yourself. Here are some common nutrition myths debunked.
Fresh Fruits and Vegetables are healthier than frozen or canned?
False: Research shows frozen and canned foods are just as nutritious as fresh. In fact since lycopene is more easily absorbed after it has been processed, canned tomatoes, corn and carrots are sometimes better nutrition choices.
Body weight alone is a reliable indicator of a healthy diet.
False: No two people have the same body composition. We all have a unique set point that our bodies feel best at. The measure of a person’s overall health is a combination of factors, that we need to look at holistically.
Eating before bed causes weight gain.
False: It is what you eat, not when you eat that matters. Calories/intake have the same effect on the body no matter when they are consumed. Evidence shows that eating regular meals and snacks throughout the day (especially breakfast) helps to attain and maintain a health and reduce impulsive snacking and cravings.
Diabetes is not caused by consumption of sugar.
True: Diabetes is caused by a lack of insulin in the body. Foods that are high in sugar are often poor nutrient quality. Overconsumption of these foods can contribute to poor health status overall, such as unhealthy weight gain. Research has shown that poor health status and obesity can increase risk of type 2 diabetes. Eating foods that have a higher sugar content in moderation is not associated with adverse health outcomes and is part of a healthy relationship with food.
Fad diets are not a healthy way to lose weight.
True: Many fad diets are developed by individuals with no science or health background, so some are even considered to be unsafe and harmful. Chronic dieting can result in a slow metabolism long term and an unhealthy relationship with food. Consult a Registered Dietitian if you are looking to improve your health and manage weight.
Physical activity is an important part of a healthy diet and lifestyle.
True: The food and activity choices you make today affect your health in both the immediate and long term. Regular activity (both group and individual) can help improve mood, concentration and relieve stress. Physical activity should be enjoyable, so identify and choose activities you like to do. If you are not active, look for opportunities in your community to try a new activity, maybe with a friend. Remember the goal is to have fun and improve health!
A healthy diet should not include carbohydrates or bread.
False: A healthy diet includes complex carbohydrates such as whole grains, legumes, vegetables and fruits as well as sources of lean proteins (either animal based, plant based or a combination of the two), and healthy fats. Carbohydrates, protein and fat make up the three macronutrients our bodies need to function best. Carbohydrates are our body’s primary source of fuel, fat helps with brain development and heart health, and lean proteins help build and repair our muscle tissues after exercise.
Eating while studying, watching TV or surfing the internet is efficient and saves time.
False: Though multitasking can be efficient, eating while distracted can lead to mindless eating and reduces socialization. Make time to enjoy your meals (with friends and family if you can), and listen to your body’s cues for hunger and fullness. Remember to take regular breaks while studying, drinking water to stay hydrated and try to limit snacking while surfing the internet or watching TV.
Replacing water with coffee, tea and energy drinks is not a good way to stay alert and hydrated
True: Although caffeine can make you feel alert and awake, having too much can cause jitteriness, nervousness, anxiety, gastrointestinal upset, rapid heartbeat and insomnia.
Drink water with meals and regularly throughout the day. Good hydration will help you feel energetic and alert.
It’s ok to eat only one meal a day. Skipping meals is a good way to save money.
False: Skipping meals can result in overeating and put one at a higher risk of bingeing at night. If we do not eat consistently throughout the day to maintain a certain energy level, we tend to reach for foods that provide quick energy later in the day. Strive for 3 balanced meals each day, and pack snacks to go, ensuring your hunger levels do not become too extreme.