Debunking Food &
Nutrition Myth!
Christina Ferraiuolo & Lindsay Gaucher
2012-2013 KSC Dietetic Interns
After today’s presentation, you
will be able to…
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Distinguish the difference between
nutrition myth and fact
Understand the difference
between nutritious food choices
and those presented by the media
Make healthier food choices
First, let’s watch a little video!
 http://www.hrmvideo.com/catalog/nu
trition-myths-and-facts
 https://www.youtube.com/watch?v=E
aOD6hhpyog – AND clip about RDs
You asked, we’ll tell!
-Is milk good or bad?
-MSG bad for you, what is it?
-Is too much of a vitamin bad?
-Is Gatorade bad?
-Soda vs. sugary drinks vs. diet soda
-Protein in meat vs. protein shakes -difference?
-Is red meat bad or good?
-Do we lose wt when we sleep?
-Does an apple a day really keep the doctor away?
-Does coffee stunt your growth?
-Does chocolate make you smart?
-Are almonds good for memory
-Do you live longer if you eat dark chocolate?
Is Milk GOOD or BAD?
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PROS
It’s a good source of
high-quality protein.
Dairy products are
rich in calcium and
major source of
Vitamin D
Research shows that
those who eat a diet
complete with dairy
weigh less
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CONS
Can be high in fat and
calories
May contain hormones
Lactose can be difficult
for some to digest
MSG: What is it & is it bad?
MSG = Monosodium glutamate, Flavor enhancer; required on
the food label by the Food & Drug Administration.
Found in packaged sausage, sauces, vinegar, canned soups,
lunch meats, chicken products, some Chinese food
May cause:
 Headache
 Flushing & sweating
 Facial pressure or tightness
 Numbness, tingling or burning in the face, neck and other
areas
 Rapid, fluttering heartbeats (heart palpitations)
 Chest pain
 Nausea
 Weakness
Is too much of a vitamin bad?
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Many think that daily vitamins, minerals,
antioxidants, and other supplements are a
prescription for a healthy diet
Many vitamins viewed as “good for you,” and
people may think, "If one is good, then more
is probably better…" not necessarily true.
Water versus fat soluble vitamins…know the
difference!
Is Gatorade bad? What is it used
for?
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Best when used for intense physical activity
lasting 60+ minutes
Electrolytes are necessary for muscle
function, heart and kidney function. However,
too much or too little of the electrolytes can
be harmful
For normal everyday hydration separate from
physical activity, water is best!
Soda vs. sugary drinks vs.
diet soda
Soda & Other Sugary Drinks
Strong evidence shows that cutting
back on soda and other sugary
drinks, or eliminating them may
help with:
 Weight control,
 Lowering risk of diabetes, &
 heart disease.
DIET SODA
Use in small amounts and for
a short time. Although there
are no calories and sugar,
other things lurk (artificial
sweeteners)
Even lightly sweetened drinks should
be an occasional treat, instead of
your daily source of hydration.
Bottom line, skip soda/sugary
drinks, go easy on diet drinks
Protein in meat vs. protein shakes
What’s the difference?
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Protein powder: 3 common ones whey, soy, and casein protein.
Whey = most popular because it is a complete protein that contains all
nine of the amino acids necessary for human dietary needs.
Food sources: lean protein like meat, fish, chicken, and dairy products.
Americans already get about 15% of their daily calories in protein. What
are YOUR needs? Recreational athletes need 0.5-0.75 grams of
protein daily per pound of body weight
The maximum amount of protein that most adults can use per day is 0.9
grams per pound of body weight.
If you calculate your protein intake and determine that you’re not getting
enough for your athletic needs (some signs of too-low protein intake:
you’re unusually fatigued, feel weak when lifting weights or doing other
strenuous activity, or are recovering from injuries slowly) then consider
eating more protein or using a protein shake supplement.
Protein powders are not really necessary if you have access to a
normal, healthy diet.
one 4-ounce hamburger contains 30 grams of protein, 6 ounces of tuna
has 40 grams, and a single ounce of cheddar cheese has 7 grams.
Is RED meat good or bad?
PROS
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High in:
 Iron – lacking in teen girls &
childbearing women.
 Vitamin B12 - helps make
DNA; keeps nerve & red
blood cells healthy
 Zinc - keeps the immune
system working properly
One 3-ounce serving of lean
beef is only 180 calories, with
10 essential nutrients.
Best to choose lean options as
part of a balanced diet.
Less visible fat means less fat
in the meat.
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CONS
Some red meats are high in
saturated fat, which raises
blood cholesterol. High
levels of LDL cholesterol
increase the risk of heart
disease.
Research shows an
increased risk of heart
disease, cancer, and death
from other causes when
foods high in saturated fat
(not just red meat) is
consumed regularly.
Do we lose weight when we
sleep?
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Researchers say that how much you sleep and quite
possibility the quality of your sleep may silently
orchestrate a symphony of hormonal activity tied to
your appetite.
Leptin and Ghrelin: 2 hormones are affected by
sleep. Sleeping less than 8 hours/night will show
lower levels of leptin and higher levels of ghrelin,
and potentially a higher level of body fat.
Body fat seems to correlate with sleep patterns.
Specifically, those who slept the fewest hours
per night weighed the most.
Is an apple a day going to keep
the Dr. away?
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YES, when you eat the peel! Fruits & veggies in their
natural state are the best option and provide many
nutrients! Eating supplements in place is cheating!
Research has found that the antioxidant properties of
1 fresh apple were equal to 1,500mg of vitamin C. The
phytochemicals found in the skin of apples provide
anti-cancer and antioxidant properties.
An apple could have hundreds of phytochemicals,
but the combination of the peel and fruit is
important!
Does coffee stunt your
growth?
There’s no good evidence
to back up this commonly
held belief. The few
studies that have tried to
link the amount of caffeine
consumption and height in
kids did not show any
connection between
caffeine drinking and
being short.
Does chocolate make you smart?
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No evidence that
chocolate makes you
smart, but it can make
you happy! 
Eating chocolate causes
the brain to release
endorphins, chemicals
that make us feel good.
Chocolate is a natural
analgesic, or pain killer.
Are almonds good for
memory?
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Almonds contain several nutrients that may help
improve memory function.
 Benefits of zinc may help maintain brain
function and prevent memory loss. Zinc
improves our immune system and may prevent
bacterial and viral infections that can damage
brain cells.
 Vitamin B-6 AKA pyridoxine, aids the
metabolism of proteins and promotes the
production of neurotransmitter chemicals to
improve communication between brain cells.
Almonds contain protein, which helps the body
repair brain cells which improves our memory.
Do you live longer if you eat DARK
chocolate?
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Research shows that dark chocolate contains
antioxidants to help your body fight against
harmful invaders. Also, may have positive
effect on blood pressure.
Not necessarily will you live longer, but when
it comes to chocolate go for dark option for
optimal health benefits.
Like all sweet treats, enjoy dark chocolate in
moderation…the calories are still there!
Impact of the Media
It is important to:
 Remember that companies want you to buy
into their claim! Think twice and don’t be
fooled!
 Find out reputable information – from your
doctor, a Registered Dietitian, websites that
are trusted sources
 Remember that a “sound bite” of nutrition
information can be taken a long way and the
wrong way sometimes. Be smart and
research yourself 
THANK YOU!!!!
QUESTIONS???
References
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http://www.hrmvideo.com/catalog/advertising-the-media-and-your-health
http://mediasmarts.ca/
http://www.nytimes.com/learning/teachers/lessons/20020219tuesday.html?searc
hpv=learning_lessons
http://pulse.seattlechildrens.org/six-nutrition-myths-debunked/
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/proteinpowder?page=2
http://gssiweb.org/Article_Detail.aspx?articleid=573&level=2&topic=1
http://www.hsph.harvard.edu/nutritionsource/sugary-vs-diet-drinks/
http://www.webmd.com/diet/news/20030827/dark-chocolate-is-healthychocolate?page=2
http://www.livestrong.com/article/441465-do-almonds-help-memory/
http://www.webmd.com/food-recipes/news/20000621/benefits-of-eating-fruit
http://www.cnn.com/HEALTH/indepth.food/sweets/chocolate.cravings/index.html
http://www.mayoclinic.com/health/monosodium-glutamate/AN01251
http://www.foodinsight.org/Resources/Detail.aspx?topic=Everything_You_Need
_To_Know_About_Glutamate_And_Monosodium_Glutamate
http://www.webmd.com/vitamins-and-supplements/nutrition-vitamins-11/fatwater-nutrient?page=3