Nutrition - What's Your Nutrition?

What's Your Nutrition?

What's Your Nutrition

Fat is bad.

FALSE. Fat is an essential nutrient that we could not live without (so don't think of fat as "the enemy"). Fat is important for absorption of vitamins A, D, E, and K, as well as helping to insulate our organs. Fat also helps us feel full, is a concentrated source of energy, and adds flavor to our food. The main thing is to keep our fat intake in moderation.

Olive oil has less fat than margarine.
FALSE. Fat is fat is fat! Bacon fat, lard, olive oil, butter, margarine or canola oil, all have the same amount of total fat, because the principle ingredient is fat! They do however have different types of fatty acids that make up the fat. For example, olive oil is very high in monounsaturated fatty acids, where as margarine is higher in saturated fatty acids.

Some sources of Vitamin D are the sun and milk.

TRUE. You may be surprised that one of our best sources of Vitamin D is from the sun. When ultraviolet (UV) radiation hits the skin, a pigment in our skin helps to synthesize Vitamin D. Milk is also a good source of Vitamin D because it is added to all milk in Canada. Vitamin D helps to absorb calcium and therefore keep our bones and teeth strong.

You can't live without cholesterol.

TRUE. Cholesterol is essential for life and human health. Having cholesterol in your body is not an illness. It occurs naturally in the body and in foods from animal based origin. Cholesterol forms a basic part of our cells. We all need it to help digest food and to produce hormones and Vitamin D.

The iron in broccoli is equally absorbed as the iron in red meat.

FALSE. There are two types of iron in the body, heme-iron and non-heme iron. Heme-iron is found in meat, fish, and poultry. It is better absorbed (25 - 35 %) than non-heme-iron (2 - 20 %). Non-heme iron is found mostly in fruits, vegetables, grains and eggs. Meat, fish, and poultry have the following benefits for iron absorption: they containing heme-iron which is better absorbed, they also contain some non-heme iron, and they contain "meat factors" that increase the absorption of non-heme iron.

The fiber in kidney beans can reduce your blood cholesterol.

TRUE. The type of fiber found in kidney beans, other legumes, oatbran and many fruits and vegetables, is called soluble fiber. Soluble fiber has been shown to reduce blood cholesterol levels. Doubling the average intake of fiber to the recommended 20 - 40 g per day of soluble fiber, reduces total blood cholesterol by typically 5 - 10 %. The LDL ("bad") cholesterol also often decreases 6 - 12%, with little or no effect on the HDL ("good") cholesterol (O'Keefe, et al., 1996).

You need to eat 5 cups of broccoli to get the same amount of calcium as 1 cup of milk.

TRUE. One cup of milk has approximately 300 mg of calcium, where as one cup of broccoli has about 60 mg of broccoli. You would have to eat a lot of broccoli to achieve the recommendation for calcium in a day! This illustrates the point that dairy products are still the best source of calcium.

Grapes have more carbs than other fruit

FALSE The serving size of fruits is relative to their volume, so if youre going to eat a lot of grapes youll be taking in a lot of carbs. But, a serving of grapes is about 15 small green grapes, or about three ounces; 1/2 of a grapefruit has about 15 grams of carbohydrates, as does a small apple, a 1/4 cup of applesauce, or 3/4 cup of blueberries.

Three regular meals per day are essential to healthy eating.

FALSE. While that may work for some people, many of us have schedules that are better suited to grazing... and we're not talking sheep and cows here. Grazing - snacking on mini-meals throughout the day - is just fine, as long as you include fruits and vegetables, dairy products, meat or meat alternatives, and whole grains (not hay, but breads, cereals, rice and/or pasta). After all, you're most likely to benefit from a meal plan that suits your individual needs and tastes.

Being thin means you are healthy.

NOT EXACTLY. A scale cannot measure your eating style, degree of fitness, self-esteem, soul, or your health. When you look at an Olympic figure skater or gymnast, you may not be seeing the picture of health. In fact, if you equate being thin with being healthy, think again! It takes a lot of food energy and nutrients to sustain growth and training. Yet most young female athletes, as well as those in training for the cover of Vogue, fail to consume enough to satisfy their energy or nutrient needs. Engaging in dangerous eating practices to maintain an unrealistic weight jeopardizes short and long-term health. What's more, it can delay maturation and stunt growth - things one can't catch up on later in life.

Eating the same healthful foods day-in and day-out guarantees a good diet.

FALSE. Eating the same foods routinely - even when they are nutritious, doesn't make for healthy eating. Choose a variety of foods from and within each of the food groups. Each of the 4 food groups have different nutrients in them, for example the grain products group supplies us with many of the B vitamins, where as the milk and milk product group supplies us with rich sources of calcium. The foods within each of the food groups also supply us with different nutrients, for example the vegetables and fruit group supplies us with vitamin C from citrus fruits, and iron from green leafy vegetables. It is important to choose different foods to ensure we get all the nutrients we need.

Vegetarian Diets are Healthier.

NOT NECESSARILY. Vegetarian diets have many benefits if planned right! Vegetarians following a healthy eating plan may reduce their risk for obesity, high blood pressure, constipation, and colon cancer. poorly planned vegetarian diets however, increase the risk of developing osteoporosis, rickets, iron and vitamin B-12 related anemias and slow growth in children. Vegetarians must take special care to ensure enough energy, protein, calcium, vitamin D, iron, vitamin B-12, and zinc. Meat, eggs, poultry, fish, and dairy products are excellent sources of many nutrients, and including these in the diet can be just as healthy as a correctly planned vegetarian diet.

Eggs are high in cholesterol and should not be consumed.

FALSE. Eggs can be included as part of a healthy diet. Eggs are an excellent source of protein, iron, vitamin A, and many other nutrients. In the past, eggs received a bad reputation due to their high cholesterol content. However, we now know that it's not so much dietary cholesterol that affects blood cholesterol levels, rather the total amount of fat (specifically saturated fat) in your diet.

Lower fat milk products, don't supply the quality protein and calcium as higher fat milk products.

FALSE. Lower fat milk products have less fat and calories, yet still provide the same amount of carbohydrate, high quality protein, and calcium essential to a healthy diet. The only difference between skim, 1%, and 2% milk is the fat and calorie content. Adults (not children) should try to choose lower fat milk products more often.

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