March is National Nutrition Month and this year’s theme is “Discover the Power of Nutrition”. There is real power in making healthy choices whether it be your beverages, the number of fruits and veggies you eat and the amounts of sugar, salt and fat that you choose to reduce in your daily diet. It’s amazing how small changes can yield big results. However, the myths about food and nutrition circulating on social media and the internet need to be debunked. I picked a few but believe me, I could go on and on about the nonsense that's out there.
• Eating carbs are bad for you – Nope. Carbs are an essential nutrient that our body uses for energy. Our brains also use the natural sugar found in carbs. But the best carbohydrates are the complex ones found in fruits, vegetables, whole grains and nuts, not the simple carbohydrates found in sweets such as cakes, pies, cookies, pastries. The simple carbohydrates should be limited to a “treat” occasion, not consumed every day.
• Eating fats will make you fat – Nope. Fat is an important nutrient that our bodies use for long lasting energy. We also need essential fatty acids to support growth, immune health, and help with vitamin absorption. Good fat choices would be olive or avocado oils, fatty fish such as salmon or mackerel, avocados and nuts. These fats are also good for our skin (along with very dark chocolate). Limiting fried foods and meats high in fat is recommended as these contain the least healthy fats usually. Again, make it a “treat” occasion, not every day. Red meat, in particular, should be consumed only a couple of times per month. Strive to eat fish twice per week, just avoid frying it.
• Frozen fruits and vegetables are not as good as fresh – Untrue. In many cases, especially when there are few vegetables and fruits “in season”, the frozen options are just as good and sometimes better. The fruits and vegetables are frozen very quickly after being harvested. If you can, avoid the frozen vegetables that are coated in a buttery, salty sauce and read the label on the cans of vegetables as they may contain a large amount of salt. It is recommended by the experts that we should consume between 2-3 cups of vegetables and 1 – ½ cups of fruits per day.
• White potatoes should be avoided – Nope. White potatoes are an excellent source of protein, fiber, Vitamin C and Vitamin B6. Per 100g, they have less calories than 100g of sweet potatoes. White potatoes get a bad reputation, dietary wise, due to the various preparation methods - frying or smothering them in cheese, chili, sour cream and bacon is going to add large amounts of calories to a vegetable that can fit into just about anyone’s diet by scrubbing it, leaving the skin intact, baking it and adding a couple of tablespoons of plain Greek yogurt and black pepper.
There are No Bad Foods – there is room for just about everything in a person’s dietary consumption. It’s a matter of keeping the food choices healthy and satisfying most of the time while allowing yourself a guilt free treat every now and then.
