File - Stefanie Djuric

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Food Myths:
Exposing the Facts
“Eggs are bad for your heart”



Egg yolks do contain a large amount of cholesterol,
however cholesterol from food has not been shown to
significantly affect our cholesterol levels
• It’s food products high in saturated and trans fat
that contribute to high lipid levels
The American Heart Association recommends no more
than 2 egg yolks per week for people with heart
disease
The Egg Nutrition Council supports up to 6 eggs per
week for healthy individuals
1, 4
“Nuts are full
of unhealthy fat”


Nuts are actually perfect for a healthy snack
•
Nuts promote heart health with their mono- and polyunsaturated fats
• These fats have been shown to lower LDL
cholesterol levels when replacing saturated and
trans fat
Portion control is important because of their high
calorie content
•
•
Serving size: one ounce, which is equivalent to ¼ cup,
or small palm full
The healthiest nuts with most unsaturated fat and least
saturated fat: WHAPPP (walnuts, hazelnuts, almonds,
peanuts, pecans, and pistachios)
9, 12
“Diet soda increases
appetite”

The American Dietetic Association
(ADA) concluded through recent
research that artificial sweeteners
do not effect appetite in adults
•

The ADA states that low-calorie
sweeteners will reduce total calorie
intake only if sweeteners are
substituted for high-calorie foods and
beverages
Calories
Sugar
Regular
Coke©
140 kcal
39 g.
Diet
Coke©
0 kcal
0 g.
The American Diabetes
Association supports the use of
no-calorie sweeteners to restrict
calorie and sugar intake
3, 8
“Margarine is worse for you
than butter”

The American Heart Association recommends
the use of tub margarine over butter
• This is because tub margarines have the least
amount of saturated and trans fat compared to
solid margarine or butter spreads

When choosing a margarine, select a trans
fat free tub over a stick
• Look for a margarine without “hydrogenated oils”
•
in the ingredient list for a trans fat free product
Recommended brands: Benecol Light® , Full Circle
Organic®,I Can’t Believe It’s Not Butter!®, Promise®,
and Smart Balance®
10, 12
Potatoes:
The Misconception



French fries and potato chips have become such a
staple in the U.S. diet, that potatoes are now thought
of as an “unhealthy food”—this is false
Potatoes are a great source of potassium, vitamin C,
and other valuable nutrients; the key is portion control
USDA MyPlate’s recommended serving size:
1
small baked potato, which is around the size of a
computer mouse
•
This provides: 130 calories, 29 g. carbohydrate, 3 g. fiber,
750 mg potassium
9, 12
“Avoid Carbohydrates”


Some people think eating too many carbohydrates
leads to weight gain; it is actually eating too many
calories in general that will lead to an increased body
weight
By excluding carbohydrates from your diet, you are
keeping your body from important nutrients found in
whole grains
•

USDA recommends half your grains per day be whole grains
such as whole-wheat pasta, whole-wheat bread, and brown
rice instead of refined/white grains such as white pasta, white
bread, and white rice
One serving of grains is equivalent to:
•
•
•
One slice bread
1/2 cup cooked pasta, rice, or cereal
1 cup ready-to-eat cereal
12
“Stay away from red meat”

Red meat has gotten a bad reputation
because of the many studies linking it to
heart disease, cancer, and atherosclerosis
•

The National Cancer Institute recommends
eating no more than 18 ounces of red meat
per week
•


Red meat is actually a great source of protein,
vitamin B12, vitamin B6, and iron
One serving should be 3 ounces, which is about
the size of a deck of cards
When choosing red meat, look for the words “loin” and
“round” to purchase leaner cuts
Choose ground beef that reads “90% lean” or greater
on the package
2, 12
“Don’t Eat After 8 pm”


Studies have consistently shown that there is no link to eating at
night and weight gain as long as you stay within your body’s daily
calorie needs
The American Dietetic Association (ADA) agrees that it is not the
time you eat, but the amount you eat that can lead to weight gain
•

Tips:
•
•

The ADA states that the problem with night eating is that you may not
be eating because you’re hungry and may eat more than you planned
When you feel like you want a snack, ask yourself if you are actually
hungry, or is it just a habit or boredom?
Eat dinner later, even one hour later could make a difference
Make sure to get 8 hours of sleep each night!
•
There has been recent research suggesting a link between lack of
sleep and weight gain because of its effects on metabolism and
altering hormone levels
5, 7, 12
References
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"5 Goals to Healthy Eating." www.heart.org. American Heart Association, 22 June 2011. Web. 13 Dec. 2011.
<http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/5-Goals-to-HealthyEating_UCM_307257_Article.jsp>.
"Cancer Trends Progress Report." Cancer Trends Progress Report – 2009/2010 Update. 15 Apr. 2010. Web. 13 Dec. 2011.
<http://progressreport.cancer.gov/doc_detail.asp?pid=1>.
"Does Diet Soda Really Cause Weight Gain? What Experts Say." WebMD - Better Information. Better Health. 29 Nov. 2010. Web. 29
Nov. 2011. <http://www.webmd.com/diet/features/diet-sodas-and-weight-gain-not-so-fast>.
Egg Nutrition Council (ENC) and The Food Safety Taskforce (FSTF) : Egg Nutrition Council. Web. 13 Dec. 2011. <http://enc.org.au/>.
"How Sleep Affects Your Weight." WebMD - Better Information. Better Health. Web. 1 Jan. 2007. <http://www.webmd.com/sleepdisorders/guide/lose-weight-while-sleeping>.
"Myth Debunked: Late-Night Eating Does Not Cause Weight Gain / Fitness." FitDay - Free Weight Loss and Diet Journal. Web. 13 Dec.
2011. <http://www.fitday.com/fitness-articles/fitness/myth-debunked-late-night-eating-does-not-cause-weight-gain.html>.
National Agricultural Library. Web. 13 Dec. 2011. <http://www.nal.usda.gov/fnic/foodcomp/search/>.
"Question of the Day - Can Low-calorie Sweeteners Can Increase Your Appetite?"Eatright.org. Web. 13 Dec. 2011.
<http://www.eatright.org/Public/content.aspx?id=6442453343>.
Staff, Mayo Clinic. "Nuts and Your Heart: Eating Nuts for Heart Health - MayoClinic.com."Mayo Clinic. 4 Feb. 2011. Web. 29 Nov. 2011.
<http://www.mayoclinic.com/health/nuts/HB00085>.
Staff, Mayo Clinic. “Which Spread is Better for My Heart- Butter or Margarine?”
"Temptations of the Late-Night Snack." Eatright.org. Web. 13 Dec. 2011. <http://www.eatright.org/Public/content.aspx?id=6442460368>.
USDA's MyPlate - Home Page. Web. 13 Dec. 2011. <http://www.choosemyplate.gov/>. USDA National Nutrient Database.
Please contact Stefanie Djuric, dietetic intern
for copies of the information or have questions.
E-mail: [email protected]
Phone: 309-655-2981
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