March is nutrition month and dietitians across the country are promoting an awareness campaign to try and get Canadians to eat healthier food and change some of their unhealthy eating habits.
The national organization, Dietitians of Canada, has complied a document that examines 39 food myths, available on the website dietitians.ca. Here is a selection of some of those myths and the truth behind them:
n Myth: Frozen or canned vegetables and fruit are not as nutritious as fresh. Truth: While fresh tastes better, canned or frozen produce is usually picked and packaged at the peak of ripeness when nutrition levels are highest and they usually don't cost as much.
n Myth: Avoid carbohydrates to lose weight. Truth: Cutting carbs might result in some short-term weight loss but that's only because less food and less calories are being ingested. People who drastically cut out eating whole grains, fruit, starchy vegetables, and legumes will suffer nutritional consequences.
n Only people with high blood pressure need to limit sodium intake. Truth: Everyone will benefit from less sodium, which causes high blood pressure, heart and kidney disease. Most of us eat about 3,400 mg of sodium every day, double the amount we need. Avoid the salt shaker and read labels on packaged items to help make better food choices.
n Myth: Late-night snacking will make you gain weight. Truth: An after-supper snack can lead to eating more calories than you need in a day. If you usually get hungry at night, try eating supper later in the evening. Sip on water flavoured with lemon and if you're still hungry, eat a bowl of cereal with milk, a piece of fruit, or popcorn.
n Myth: You need vitamin and mineral supplements to stay healthy. Truth: Supplements can't replace the benefits of food for providing fibre carbohydrates, protein and essential fats.
n Myth: Cooking at home takes too much time: Truth: It doesn't, if you plan ahead. Make enough food for leftovers or cook up big batches on weekends that can be frozen in small portions. Ready-to-eat vegetables and pre-cut meat skewers can save preparation time.
n Myth: Healthy food costs too much. Truth: Choose nutrient-rich lower-cost foods like flour, whole grains, in-season fresh produce and sale-priced frozen or canned vegetables, fruit, fish and meat. Watch newspaper fliers for specials, stock up on sale-priced items, buy bulk quantities and cook meals from scratch.
n Myth: Fruit has too much sugar to be healthy. Truth: While fruit does contain sugar, it's also full of vitamins, minerals and fibre and gives the body a powerful weapon to fight chronic disease.
n Cows' milk is only good for baby cows, not humans. Truth: Cows milk is one of the best sources of calcium for building strong bones and teeth and provides vitamin D that helps the body absorb essential nutrients. Milk has also been linked to providing protection against high blood pressure and colon cancer. Two 500 ml cups per day is recommended.
n Myth: Everyone needs to drink eight glasses of water per day. Truth: The amount of water needed depends on your gender, physical size, how active you are, and how hot or humid your surroundings are. Other liquids such as milk, coffee or tea will keep you hydrated.
n Myth: Too much sugar intake leads to diabetes. Truth: You won't get diabetes from eating sugar but it will make you fatter. Avoid cookies, candies, cakes and soft drinks, which are often low in nutrients and high in calories. Nutritionally, brown sugar and honey are no better for you than white sugar.
n Myth: Mayonnaise is not part of a healthy diet: Truth: A small amount of unsaturated fat (two or three tablespoons) is needed each day. That includes salad dressings, cooking oil and soft margarine low in saturated and trans fats.
