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 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. "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: Sdjuric2011@gmail.com Phone: 309-655-2981