L. SUE HITE, MS,RDN, LD REGISTERED DIETITIAN NUTRITIONIST October 27, 2015.

NUTRITION MYTH BUSTERS

L. SUE HITE, MS,RDN, LDREGISTERED DIETITIAN

NUTRITIONISTOctober 27, 2015

Myth #1

There Are No Super Foods

Powerful disease fighters Rich in vitamins, minerals, antioxidants,

phytochemicals, polyphenols and anti-inflammatory compounds

Low in calories, fat and sodium Rich in water and fiber Make half the plate fruits and veggies Go for the COLOR

Yes there are… Fruits and Vegetables!!

Red: watermelon, tomatoes, red peppers, pink

grapefruit, red grapes, strawberries Orange/Yellow: carrots, pumpkin, cantaloupe,

apricot, yellow squash, acorn squash, mango, sweet potatoes, peaches, papaya, pineapple, oranges, corn

White: mushrooms, onions, garlic, cauliflower, leeks Blue/Purple: blueberries, plums, grapes, eggplant,

blackberries, beets, purple cabbage Green: spinach, collards, turnip greens, kale,

broccoli, mustard greens, cabbage, bell peppers, zucchini, brussel sprouts, green beans

Eat a Variety of Colors

SINGLE MOST IMPORTANT CHANGE!!!!!!! Red: cancer prevention, esp lung and prostate, prevention of glaucoma

and other eye diseases Orange/Yellow: Heart health, cancer prevention, wound healing, healthy

gums White: decreased risk of tumor growth Blue/Purple: Heart health, prevent clot formation, may help reduce

dementia risk Green: healthy skin and eyes; faster healing GENERAL BENEFITS: rich in fiber and water; low in calories/ fat , potassium

for healthy blood pressure and muscle and nerve health , fight infection, enhanced performance, aid weight loss

Source: Dr. David Heber, MD, PhD, UCLA Center for Human Nutrition

Why all the Fuss over Color?

Broccoli, Brussels sprouts, Cabbage, Turnips and Cauliflower

Contain sulfur compounds which suppress tumor growth

Calcium, potassium, folate, fiber, vitamins A/C

Cruciferous Veggies

Spinach, kale, romaine lettuce,

mustard, collard and turnip greens, Swiss chard

Contain carotenoids (help protect against cancers of mouth, pharynx, larynx); inhibit growth of some breast, skin, lung and stomach cancer cells

Folate in these veggies may decrease

risk of pancreatic cancer Calcium, fiber, vitamins A and C, potassium

Dark Green Veggies

Myth #2

Only growing children need milk

We all lose bone after the age of 50 Women lose 15% of bone density in 5-7 years

after menopause; men lose bone but more gradually

Bone loss is a silent disease…until it’s too late Lifestyle habits affect bone loss.. eating, smoking, alcohol and exercise habits

The Raw Reality

Recommended Daily Allowance (1200 mg/day) Sources: milk (8 ounces) – 300 mg yogurt (plain, nonfat) – 340 mg yogurt (fruit, nonfat) - 260 mg yogurt (Greek, nonfat, fruit) – 150 mg cheese, Mozzarella 1 ounce – 220 mg

Calcium

Salmon, canned 3 ounces – 240 mg Tofu, firm 3 ounces - 170 mg Collard greens, ½ cup cooked – 120 mg Spinach, ½ cup cooked – 120 mg Almonds, 1 ounce (23 nuts) – 80 mg White beans, ½ cup cooked – 80 mg Kale, ½ cup cooked – 60 mg Orange, fresh – 60 mg Broccoli, ½ cup cooked – 30 mg

Other Calcium Sources

Calcium citrate Conduct vinegar test for other versions Calcium fortified foods Natural food sources superior to supplements Evaluate food and supplement sources – do

not exceed 1200 mg calcium/ day…kidney stones

Calcium Supplements

Vitamin D ( essential for calcium absorption) Vit D + calcium lowers risk of fractures Vit D helps build muscle How much Vit D? 600-800 IU/day Supplement likely needed; few food sources

What Else Matters to Bones?

Helps regulate how calcium is used in body Sources: beans, peas, nuts, seeds, green leafy veggies (think spinach) indicate a good source since Mg is a component of chlorophyll which gives plants green color

Magnesium

Bones break down with too much acid- bones

are alkaline and break down to neutralize acid Foods that become acidic, not acidic foodsExample: not orange juice but cereal grains and protein How to reduce acid? Increase fruits and vegetables…they are metabolized to alkali in the body

Too Much Acid ??

Myth #3

The Less Fat the Better

For fat soluble vitamins (A,D, E, K) For healthy skin For insulation and cushioning

internal organs For enhanced satiety

Fat is Essential

All Fats – similar in calories Primary Question: What is the effect on LDL

cholesterol?

Most harmful…both raise LDL cholesterol Saturated and Trans fats – REDUCE BOTH!!

Trans fats also lower good cholesterol HDL

Choose: olive oil, vegetable oils

Which Fat is Best?

Food Label

The Fewer the Feet, the Better the Meat

Lower in fat, calories, cholesterol and saturated fat Look for ROUND and LOIN cuts; remove skin

Lean is Key

Myth #4

All processed foods are unhealthy

To subject, alter or treat mechanically Examples: freezing, canning, dehydrating, pasteurizing

It is NOT the process but the INGREDIENTS used in the process

“Processed” Defined

Excess salt (sodium) Added sugars Artificial flavors, colors, preservatives Unhealthy fats (saturated and trans fats) Abundant calories

What is the antidote?

Challenges of Processed Foods

Unprocessed, few added ingredients Look at Food Labels Watch out for “natural” or “diet” products

Eat Clean!!

Sugar For Women…. 6 teaspoons/day For Men…9 teaspoons/day Example: one can regular soda, 9-10 teaspoons

Salt Adults < 2300 mg sodium/day 1 tsp salt = 2400 mg sodium 1 slice pizza – up to 2500 mg Choose wisely…swiss vs. parmesan, feta, bleu

Sugar and Salt Targets

Myth #5

Since the FDA regulates dietary

supplements, you can trust name brand

products

Supplements are NOT

FDA approved!!It is always better to use food

because…-Supplements are not as complete-Supplements can be more expensive- Supplements can be dangerous

Key Message:

Does it contain proprietary or multiple ingredients? Does is contain >100% Daily Value (DV) for any nutrient? Is it third party certified? Examples include USP, NSF and Informed Choice

Is a Supplement Safe?

Video Clip