Facts and Myths About Nutrition
"Get the Facts First! Don't be fooled by Nutrition Myths and Fallacies!"
1. Fact or Myth-There are 6 basic nutrients: vitamins, minerals, proteins,
fats, carbohydrates and water.
FACT-These nutgrients are essential to life and you get them all from eating healthy foods.
2. Fact or Myth-When you put a piece of bread in the toaster you are reducing the
number of calories it contains.
MYTH-It might have a lower water content, but it contains the exact same amount of calories.
3. Fact or Myth-All popcorn is a healthy, nutritious snack.
MYTH-It all depends on how it is prepared. Air popped popcorn is the best choice-stay
away from the microwave brands (they can have up to 280 calories and have as much as 17 grams of fat!)
4. Fact or Myth-To lose weight you should eliminate all starchy foods from your diet.
MYTH-It is usually what you put on top of your breads, cereals, and pastas that will add
all the extra calories. Make sure you eat a variety of foods including starches and watch your calories you take in
vs. the calories you burn.
5. Fact or Myth-Regular table sugar is just as nutritious as brown sugar.
Fact-Sugar is sugar! Brown sugar just has a little molasses added to change the color.
The molasses doesn't add a significant amount of nutrients.
6. Fact or Myth-Eating a high fat diet or an excessive amount of chocolate causes
MYTH-This theory has never really been proven. Dermatologists think that acne has
to do with your family history and your hormones.
7. Fact or Myth-Potato and corn chips are part of the vegetable group in the food
MYTH-Even though potatoes and corn are found in the vegetable group, potato and corn chips
are not found there. These two snacks can be very high in fat and should only be eaten once in a while.
8. MYTH-If I'm running late and have to skip breakfast, I can make it up by
eating more at lunch time.
FACT-A good breakfast provides you with energy to start the day right. Without it,
you'll have less get up and go--and more difficulty concentrating in school or at work.
9. MYTH-I need extra protein to build my muscles.
FACT-Most teens get more than enough protein in their regular diets. The key to bigger
muscles is a good exercise program and balanced overall diet. To give your muscles the energy they need for top performance,
eat plenty of complex carbohydrate food, such as pasta, bread, crackers, rice and potatoes.
10. MYTH-I don't need milk as much as I did as a child.
FACT-Your need for calcium is highest during adolescence, so it is important to include
1% milk and lower-fat dairy products in your diet.
11. MYTH-I don't have to pay attention to fat and cholesterol in my diet until I
become an adult.
FACT-Recent information suggests that your diet during adolescence can influence your health
as an adult. Today, health professionals recommend a total diet that's higher in complex carbohydrates and lower in
fat, saturated fat, and cholesterol for all healthy people over the age of two.
12. MYTH-Eating healthy means you should eliminate all foods that have a high fat
content from your diet.
FACT-The key to eating healthy is to eat a variety of foods. It is not necessary
to eliminate a particular food from your diet. Foods higher in fat should be consumed in moderation.
13. MYTH-The sole purpose of eating is to provide the body with the nutrients it
needs to function.
FACT-Food not only provides fule that the body requires, but also serves as a means for
social interaction. Eating should be an enjoyable experience.
14. MYTH-"All Foods Fit" means that you can eat anything you want, as much as you
FACT-Be sensible. Enjoy all foods without going overboard. Remember to balance
your diet with adequate physical activity.
15. FACTS about SUGAR
The average person in this country consumes about 128 pounds of sugar per year. That's about 34 teaspoons
A label listing the first two or three ingredients as sugar is likely to be a very high sugar food.
The biggest consequences of eating too much sugar are tooth decay and overweight.
Controlled studies prove sugar does not play a role in hyperactive children.
Sugar is a refined food that's been stripped of all viatmins, minerals, fiber, and water. It's pure
Terms to look for on labels include syrup, honey, molasses, and corn sweeteners or words ending in "-ose"
such as dextrose, sucrose, lactose, or maltose. These are all forms of sugar.
Since sugar provides calories without other nutrients, it's best to use it in moderation and emphasize a
variety of foods from all the food groups.