Dietitian debunks food myths

There’s really not one trendy diet that people are talking about right now. It seems we’re more into healthful eating habits than following the Cookie Diet or the Jungle Effect.

What’s still disconcerting to nutritionists is inaccurate information that’s passed along from unreliable sources.

Dietitian Kathy Belcher of Louisville is setting the record straight on nutrition and provides tips for eating better despite our busy schedules. “Nutrition advice is so often contradictory and some nutrition myths linger for years,” said Belcher, who is program director for the Southeast United Dairy Industry Association.

“It’s important to remember that nutrient-rich foods, such as brightly colored fruits and vegetables, low fat milk, cheese and yogurt, lean meats and whole grains are always the best choice for a healthy diet. Forget food folklore and remember that almost any food can fit into a healthy diet as long as it’s portioned properly,” she said.

One of the topics on Belcher’s spring media tour is “Busting common nutrition myths.”

Here are some myths she’d like to bust.
Eating carbohydrates causes weight gain.
“The bottom line is excess calories and inactivity cause weight gain — not carbohydrates It’s about focusing on getting more nutrition from carbohydrates.Read the label and buy 100 percent whole grain breads, cereal and pastas,” she said.
Dairy foods are fattening.
“So many teen girls and women who are concerned about weight are ditching the dairy. They sip on flavored water or diet sodas or juice drinks, but the bottom line is a glass of fat-free milk is 80 calories, less than a juice drink, plus milk contains calcium and eight other vitamins and minerals,” Belcher said.

Fresh fruits and vegetables are healthier than frozen or canned.
“It is a fact that just-picked vegetables and fruits have more vitamins and minerals than frozen or canned if you eat them right away. However, it’s fiction to think that frozen and canned vegetables are not healthy choices. Canned tomatoes contain lycopene, which is better absorbed in the body after it is processed,” she said.

Taking vitamin and mineral supplements is just as effective as maintaining a healthy diet.
“We need to be thinking food, not pharmacy. Popping a supplement cannot replace that healthy food. Nature’s disease fighting foods such as citrus fruits, dark green leafy vegetables like spinach, whole grain breads and low-fat milk, cheese and yogurt are packed with vitamins and minerals that can’t be matched with a synthetic pill,” Belcher said.

Eating sugar causes diabetes.
Diabetes is a lack of insulin in the body. If you have diabetes, then you must limit the sugar. “We’re seeing an increase in the prevalence in diabetes, especially in younger people,” she said. That could be from an increase in soft drink consumption, which causes an increase in weight which is a risk for diabetes.

The myth that nuts are fattening still lives.
In the early 90’s everybody was counting fat grams and nuts were almost out. When the high protein diets were at their peak, nuts were great again, although some people were overdosing on nutrs. Nuts are a very healthy part of our diets. The problem with nuts is we eat too many. One serving of nuts will fit in an Altoids box.

Here is a recipe from the Dairy Association.

Mango-curry chicken salad

2½ cups (½-inch pieces) grilled skinless, boneless chicken breasts
¾ cup plain, nonfat yogurt
1 teaspoon curry
¼ cup cubed mango
1 cup dried, sweetened cranberries
¼ cup walnuts, coarsely chopped
¹∕3 cup Mozzarella, cut into small cubes

Grill chicken breasts, cut into small pieces and set aside. In a medium bowl, blend yogurt and curry with a whisk and stir in chicken, mango, cranberries, walnuts and Mozzarella. Mix well and serve on lettuce leaves if desired.
Each serving: Calories: 350; Total Fat: 10g; Saturated Fat: 3g; Cholesterol: 80mg; Sodium: 160mg; Calcium: 20% Daily Value; Protein: 34g; Carbohydrates: 32g; Dietary Fiber: 2g