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5 Nutrition Myths Debunked

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Everywhere you go, people are talking about nutrition. Whether it is the latest diet craze, the newest supplement or the next super food, there is a lot of information being pushed about nutrition. Not all of it is legit, so let’s look at some common misconceptions about nutrition and set the record straight!

Myth 1: Eating carbohydrates makes you gain weight

Fact: Eating too many calories will make you gain weight. I definitely think that most Americans eat way too many carbohydrates, especially processed carbs. But most Americans also eat too much fat and protein. We just eat too much. Increase the amount of fruits and vegetables you eat and decrease the serving size of meat, carbohydrates, and saturated fats to improve your overall health.

Myth 2: Eating healthy costs more

Fact: It actually costs a lot more to get the nutrients your body needs in a day from highly processed “cheap” foods. Filling your belly is one thing; feeding your body is another. For instance, one serving of potato chips (1 oz.) is 150 calories and only 360 mg of potassium. A medium baked potato is 160 calories and provides 900 mg of potassium for roughly 35 cents. You would have to eat 3 servings of chips, racking up 450 extra calories per day just to get the amount of potassium in one baked potato! Eat for nourishment, not just to fill your belly.

Myth 3: Sea salt is better than table salt

Fact: Both sea salt and rock salt (table salt) have the same amount of sodium teaspoon for teaspoon (2,300 mg in 1 teaspoon.) They only differ slightly in other minerals found within them. Salt is salt, so watch how much you eat. I prefer cooking with sea salt because I like the texture better. Whatever your preference, go for it. But know that you’re still getting added salt! Watch for other high sodium foods like canned goods, cheeses, lunch meats, and processed foods.

Myth 4: Natural means healthy

Fact: There is no standard for what “natural” means in the food industry. Some ingredients that food companies call “natural” are just as processed as other ingredients. Table sugar could be considered natural because it comes from sugar cane. Be savvy about shopping and look at ingredients. Make meals from scratch instead of boxed or frozen. Choose whole snacks like nuts, fruits, seeds, vegetables, yogurt and cheese instead of cakes, pastries, bars and chips.

Myth 5: “0 grams of trans fats per serving” means there is no trans fat in the food

Fact: 0 grams of trans fats simply means that there is less than 0.5 grams of trans fats in one serving. Trans fats are manmade and are dangerous to your heart health. Hydrogenated oils will soon be a thing of the past but are still found in some foods. After looking at the nutrition label it is important to read the ingredient list as well. Check out your peanut butter, hot chocolate, baked goods, snack foods, stick margarine and shortening. If you see “hydrogenated” consider putting it back on the shelf!!

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So what is true about nutrition?

Get back to the basics. Eat more plant foods especially fruits, vegetables, and nuts. Eat less processed foods. And eat smaller portions. Embrace all food groups for the different nutrients they provide instead of avoiding them. There is no magic pill, diet, or theory. If you have questions about how you should be eating, ask an expert. Find a Registered Dietitian and allow him or her to walk beside you in your nutrition journey. Check out http://www.eatright.org/find-an-expert to find a Registered Dietitian in your area.

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Photo by Capital BlueCross

Amanda Dolan is Capital BlueCross’ registered dietitian/nutritionist. She earned a Bachelor of Science degree in Nutrition and Dietetics from Messiah College. Following her B.S. she obtained a Master of Science in Food and Nutrition from Indiana University of Pennsylvania (IUP) where she did her accredited dietetic internship. Amanda is a registered dietitian/nutritionist licensed in the state of Pennsylvania. As a dietitian, she enjoys educating, public speaking, counseling, cooking, and creating recipes. Amanda has experience working in clinical nutrition, oncology, as well as nutrition counseling, and nutrition education. She enjoys outdoor activities, traveling, cheering for Pittsburgh sports teams, and spending time with her husband and daughter.