5 Nutrition Myths BUSTED!

Have you ever felt guilty because you think you’re supposed to be drinking at least eight glasses of water a day, but don’t? Or that you have a before-bed snack? Or that you get your sandwich on white instead of wheat?

You have maybe heard the rumors regarding all of the above . . . and now you can finally know the truth! Read on to get the real story about some of the most popular nutrition myths.

Myth #1: 8 Glasses a Day Keeps the Doctor Away
How many times have you seen a co-worker or friend lugging around a big bottle of water with the intention of downing the recommended per day minimum? I’ve seen it plenty – almost to the point of feeling a little left out of the “healthy club.”
Not to worry if you’re not one of the crowd!

Experts (specifically the Institute of Medicine, or IOM) suggest that under normal, everyday conditions you should let thirst be your guide. Translation – if you’re thirsty, drink; if you’re not, don’t. You’re most likely getting enough fluids through the beverages you drink and the foods you eat on a daily basis.

The exception to the rule, however, comes into play if you’re an athlete or exercise regularly at a high intensity. If you don’t drink enough while working out you put yourself at risk for dehydration. A good way to gauge your fluid needs is to weigh yourself before and after exercising. If you lose more than a couple pounds you’re not getting enough fluids.

Of course there’s the sub-myth of caffeinated beverages subtracting from you daily intake. Well, that myth has been proven wrong as well! Caffeinated drinks such as coffee and tea actually contribute to your water needs because the water in them compensates for the caffeine. Just be careful how much caffeine you take in per day as it may have other negative effects on your body.

Myth #2: Eat Late, Gain Weight
This myth has been around for some time now – eat after a certain time at night and you’ll gain weight, and lots of it.  Boy, would I be in trouble if that was actually true!
Thankfully it’s not.

The real truth is that calories are calories – no matter what time you ingest them. If you tend to overindulge after a certain time at night and are gaining weight (maybe you have a few cookies with your pint of ice cream?), it’s not the fact that you are eating after acceptable hours, it’s because you’re eating too much! Key word here: overindulge.
It’s best to spread out your meals over the day to maintain your energy levels and keep your brain in tip-top working order, but if you find yourself getting home late from work and haven’t had dinner yet, or you are still a bit hungry before you hit the sheets, by all means EAT! Just make sure you’re really are hungry and not just making a habit out of your before-bed snack. Of course a healthier snack, such as air-popped popcorn (sans butter) or an apple with peanut butter goes a lot further nutritionally than a piece of chocolate cake!

Myth #3: Wheat over White is Right Every Time
The next time  you order your deli sandwich and think you’re choosing healthy with a darker-colored bread, make sure you’re choosing the right dark bread. Some wheat breads have no more nutritional value than white bread. In fact, “enriched wheat flour” is really “white flour” in disguise. Some dark-colored breads have caramel or other coloring added, so you’re basically getting white bread with food coloring.

Unless the first ingredient is 100 percent whole wheat (or other whole grain such as barley or oats), you’re not getting the nutritional bang for your buck. Check the ingredients and look at the nutritional facts panel to ensure you’re getting the most nutritional value out of your bread choice.

Myth #4: Fish is the Dish when it comes to Omega-3’s
You may have heard that it’s vital to get your Omega-3 fatty acids. Omega-3’s contribute to your health in a number of ways, and have been credited with benefits such as promoting brain development in infants and improving cognitive function in the elderly as well as protecting your heart from disease.

But you may have also heard that eating fish is the best way to get your recommended Omega-3 amounts. Well, that’s not entirely true!

It is correct that fish and marine-based supplements are the only ways you can get the Omega-3 fatty acids EPA and DHA. But there’s a third, plant-based Omega-3 fatty acid called ALA which offers some benefits you won’t get from fish. Without ALA you’d have scaly skin and problems with hair growth and wound-healing. There’s even some evidence that suggests ALA helps to decrease the risk of ischemic heart disease (the result of narrowing or hardening of the arteries, which impedes blood flow).
The best bet? Try for a diet rich in all three of the Omega-3 fatty acids. Foods that contain this third Omega-3 include walnuts, flaxseed, canola oil, and soybeans.

Myth #5: Cholesterol Free is the Key to a Healthy Heart
It seems like high cholesterol is on a lot of people’s minds these days – are you one of them? Whether you’re trying to lower your cholesterol, or prevent it from climbing to sky-high levels, monitoring the cholesterol amounts in the foods you eat is pretty important.
But that’s not the end of the story.

While it’s good to limit high cholesterol foods such as egg yolks, whole milk and red meat, it’s not entirely that simple. Many foods claiming to be “cholesterol free” (such as cookies and crackers) actually have enormous amounts of saturated and trans fats, which are even more detrimental to your cholesterol levels than if you’d had scrambled eggs for breakfast.

The best way to watch your cholesterol is to make sure you’re getting enough whole grains, fruits, vegetables, legumes, nuts and seeds, as these are the heart-healthiest foods out there. And if you do opt for “cholesterol free” products, make sure you check the labels to also monitor the amount of saturated and trans fats they contain.

Well, there you have it – the truth, the whole truth and nothing but the truth!