Myths are untruths that distort the original message as they get circulated throughout society. Often, they are the result of misunderstandings as well as peoples opinions that get confused as fact, thus leading to the myth.

Someone once told me that eating red meat makes you aggressive. Now this has nothing to do with a discussion of the nutritional value of red meat, but I found it fascinating to hear. I would speculate that there is probably a correlation between those people who are considered aggressive (perhaps have issues with anger management) and the amount of red meat they consume. I’m sure there is a study somewhere pointing this out. For now, lets look at some of the mainstream nutritional myths…

Myth #1: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.

Myth #2: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef.

For an exotic lean red meat, try Buffalo if its available in your local area.

Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.

Myth #3: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products. For more information on these guidelines, visit http://www.healthierus.gov/dietaryguidelines .

If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).

Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale

Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)

Myth #4: “Going vegetarian” means you are sure to lose weight and be healthier.

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal

Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli

Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal

Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)

Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)

Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

If you do not know whether or not to believe a weight-loss or nutrition claim, check it out! The Federal Trade Commission has information on deceptive weight-loss advertising claims. You can find this online at http://www.ftc.com or call 1-877-FTC-HELP (1-877-382-4357).

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Filed under: Health/Diet/Nutrition

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