Nutrition: It's a Matter of Fact
by Dana Denis, MSPH., RD (topic expert: nutrition)

(adapted from the American Dietetic Website, www.eatright.org, Celebrate National Nutrition Month, Nutrition Education Resources)

March is National Nutrition Month�, which the American Dietetic Association began in 1973 as a campaign to draw attention to and promote healthy eating and sound nutrition advice for the public.

This year's theme is Nutrition: It's a Matter of Fact.

Do you know your Nutrition facts? Where do you get your nutrition information? Is your nutrition knowledge based on sound science or the latest internet blog or e-mail blitz?

Let's find out. See if you can decipher the fact from the fiction.

Fact or Fiction?

1. Fresh fruits and vegetables are more nutritious than frozen or canned.
2. Carbohydrates promote weight gain and should be avoided in a weight loss diet.
3. Water is great for hydration, so the more you drink the better.
4. Fad diets never work in promoting weight loss.
5. Brown bread helps contribute to the nutrition goal of increasing whole grains.
6. Sugar causes diabetes.
7. Eating breakfast helps promote weight loss.
8. Vegetarians are healthier than non-vegetarians.
9. If a scientific study shows a food to be beneficial against cancer then it must be a fact.
10. The Registered Dietitian (RD) is the nutrition expert and can provide reliable advice and you can find one in your area by visiting www.eatright.org/findanRD

Answers:

1. Fiction. Fresh fruits and vegetables are not necessarily more nutritious than the frozen or canned varieties. In fact, frozen and canned fruits and vegetables are processed when the produce is at its peak, so it may contain a higher level of vitamins and minerals. However, watch out for the sodium (salt) content of canned items.
2. Fiction. Carbohydrates do not promote weight gain, excess calories do. When you eat more calories than you burn in the day you will gain weight. If you eat 100 extra calories every day you will gain an additional 10 pounds each year. Walking is a great way to burn those extra calories!
3. Fiction. While water is a great source of hydration, it is possible to drink too much water, which can lead to serious cardiac complications. However, most of us may not get enough water. Men need about 13 cups of water a day and women about 9 cups, depending on temperature, humidity and activity level. Keep in mind that all beverages count towards hydration, including foods that contain water.
4. Fiction(but.) Fad diets will often result in an initial weight loss. This is usually due to a severe restriction of food intake in the initial periods of the diet. Rapid weight loss is not the healthiest or most desirable outcome. A diet it should include: a variety of foods; not require purchasing special products; promote increased activity; be a plan you can live with; and promote a gradual, safe weight loss (1-2 pounds per week).
5. Fiction. Don't be fooled by brown bread or even "wheat" bread. Quite often brown bread is just that - brown due to added color. Wheat flour is often the second or third ingredient in "wheat bread." If you want to increase your whole grains look for bread that states "whole wheat" or whole wheat flour or whole grains as the first ingredient on the label. Other sources of whole grains include oatmeal, brown and wild rice, buckwheat, corn and popcorn.
6. Fiction. Sugar does not cause diabetes. Diabetes is when your body does not make insulin. Sometimes with increased weight gain, the body can no longer produce enough insulin. Improvement can often be seen with as little as 10 pounds of weight loss. Check with your doctor or dietitian.
7. Fact. Studies have shown that eating a healthy breakfast in the morning can help promote weight loss. This has also been seen with having small nutritious snacks between meals. When meals are skipped there can be a feeling of ravenous hunger that leads to overeating at the next meal.
8. Fiction. Although the vegetarian diet can be a very healthy diet, it does not automatically equate to healthy eating. In all diets you must achieve a balance of good healthy choices and eat appropriate portion sizes to maintain a healthy weight.
9. Fiction. When a study is completed the results are not automatically taken as fact. The study must undergo a review from peer researchers, and the results must be replicated before the scientific community will acknowledge it as an accurate conclusion.
10. Fact. The Registered Dietitian (RD) has had extensive training in the area of nutrition. They can help design healthy meal plans specific to the individual and help decipher all the nutrition information and misinformation that we encounter every day.

The American Dietetic Association is the largest organization of food and nutrition professionals, with over 67,000 members throughout the nation. To find the RD in your area visit www.eatright.org and schedule your "Nutrition Check Up" today. The website also has a variety of tools and reliable nutrition information to help you live a healthy lifestyle.

Reference: American Dietetic Association Website, National Nutrition Month�, www.eatright.org.