Diet & Fitness Blog

I'm often surprised by the food and diet hype that's out there in the media, on television and in magazines. Some of it is close to the truth and some is so far from veracity that it's unconscionable, in my opinion. Sometimes it's hard to tell hype from truth. Test your Nutrition IQ with this quick quiz.

TRUE/FALSE:
1. Unless you eat organic, you're taking chances with your health.
2. Sugar makes kids hyperactive.
3. Fat-free cookies have less calories than the regular version.
4. Eggs are high in fat, so you need to limit to only three to four per week.
5. Brown sugar is a healthier sweetener than white sugar.
6. High-potency vitamins are better than a multi-vitamin.
7. You must not eat protein and carbohydrates in the same meal.
8. Eating before bed causes weight gain.
9. Drinking liquids with your meal decreases nutrition absorption.
10. Grapes have more carbs than other fruit.

2. Sugar makes kids hyperactive -- FALSE
The National Institutes of Health cites research that shows neither link between sugar and hyperactivity nor any link between food additives and colors and behavior. In fact, one study shows a decrease in activity after a high-sugar snack or meal. Scientists theorize that behavior is a result of interactivity between parents or caregivers and children. An occasional sweet treat is a normal part of growing up, but make it occasional and special.

3. Fat-free cookies have less calories than the regular version -- FALSE
Fat-free does not mean calorie-free. Fat-free cookies often have higher amounts of sugar added to replace the texture and volume lost by removing fat, and may contain the same or even more calories than the original. Read the portion size of one serving, and then how many calories per serving, and compare the fat-free cookie with the regular for an accurate reading.

4. Eggs are high in fat, so you need to limit to only three to four per week -- FALSE
Eggs are relatively low in fat and saturated fat; a large egg contains only approximately 5 grams of fat, 1.5 grams of it saturated, and 2.5 unsaturated. The American Heart Association recommends preparing eggs without added saturated fat or trans-fat, (butter or margarine).

5. Brown sugar is a healthier sweetener than white sugar -- FALSE
Most brown sugar is just white sugar, either colored with or with molasses added. While molasses has slight nutritional value (iron), it's insignificant. White sugar, brown, honey, concentrated fruit juice, high fructose corn syrup, or cane juice -- there are many ways to say sugar. Sugar is essentially the simplest form of carbohydrates, and should be used sparingly.

6. High-potency vitamins are better than a multi-vitamin -- FALSE
Experts say that "high potency" are unnecessary unless you're diagnosed with a vitamin deficiency, and in doses higher than the Recommended Daily Allowance, some vitamins may actually be harmful. Nutrients are carried throughout the body in the bloodstream and are used as needed, and excess is excreted. Unless you suffer from a medical condition that must be treated with supplementation, stay healthy by eating a varied and balanced diet to maintain vitamin and mineral stores that can last for weeks or even years, depending on the nutrient involved.

7. You must not eat protein and carbohydrates in the same meal -- FALSE
Eat a balanced diet and allow your body to function as it's supposed to. Your body is a digestive machine that releases the enzymes necessary, depending upon what you eat. Carbohydrate digestion begins in the mouth -- protein needs teeth to grind it, but the digestive juices in the stomach begin the process, and fat needs enzymes in the small intestine to digest.

8. Eating before bed causes weight gain -- FALSE
If you're eating what you need to maintain your weight, it really doesn't matter when you eat it... as long as you're not eating more than you need. We don't recommend you eat a large meal just prior to bed, because it may not be digested easily when lying down! A small snack is best, such as a glass of milk or cocoa, and a piece of fruit. Stay within your daily meal plan's parameters to avoid weight gain.

9. Drinking liquids with your meal decreases nutrition absorption -- FALSE
Drinking liquids with your meals is a matter of preference, not nutrition. If you're trying to lose weight, a large glass of water between meals can help control hunger pains, and drinking before your meal can take the edge off your appetite.

10. Grapes have more carbs than other fruit -- FALSE
The serving size of fruits is relative to their volume, so if you're going to eat a lot of grapes you'll be taking in a lot of carbs. But, a serving of grapes is about 15 small green grapes, or about three ounces; 1/2 of a grapefruit has about 15 grams of carbohydrates, as does a small apple, a 1/4 cup of applesauce, or 3/4 cup of blueberries.

Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.

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