Dispelling Nutrition Myths & Misconceptions
Hello everyone,
My inspiration for this month’s B-Fit entry is the 2012 theme for Nutrition month. The Dietitians of Canada nutrition month theme for 2012 is interesting, challenging and important for the profession. But you’re probably wondering what’s in it for you? We can all benefit from accurate nutritional information from credible sources so there is a lot in it for all of us.
Now that I have hopefully managed to build some level of intrigue about our topic, I will reveal it. Nutrition Month 2012 carries the theme of dispelling myths in food and nutrition. Basically, the goal is to debunk some of those popular food and nutrition myths in circulation. There is an overwhelming electronic database of food and nutrition information, numerous floating claims, and a large network of self-proclaimed nutrition “experts.” The challenge then is determining what information is valid and who we can trust to acquire the hard facts.
Moving ahead in our myth-busting journey…
Given the tremendous amount of information to filter through and myths to bust, I have chosen three popular myths/misconceptions that I have encountered in personal practice and will do my best to shed light on some truth in these areas. Given the diversity of incredible backgrounds and experiences here at Burlodge, I may simply be re-iterating information that you already know. The way I see it- if I clarify one or two points for even a few people, this communication will well be worth the effort. With that, here we go!
Nutrition myth/misconception #1- All salads are healthy.
Language is one of the most important professional elements. In Food and Nutrition, the powerful role of language is no exception. The general message that salad= healthy is a very common one. First of all, what is healthy? What is healthy to you? I find that we habitually use binary terms to evaluate. Food is no exception- good or bad, healthy or unhealthy. It is important for us to recognize that there is a level of risk when food is classified this way.
As nutritional needs are individual, and intolerances, allergies and disease complicates our nutritional profiles, what is “healthy” or “good” for some may not be so healthy or good for others. Sure a beautifully coloured garden or spinach salad can be a healthier choice for many people; it is not a health-promoting choice for all. And since household and commercial salads have transformed so much (for “better” and for “worse”), dietitians must now assess salad intake more carefully to determine what salads look like when evaluating quality and suitability for individuals.
Still, the evolution of salads is amazing. Today, some of the most remarkable and exciting salad bars and makers afford us salads with fruits, nuts, seeds, delicate cheeses, meat slices, legumes, croutons, and dressings I can barely keep up with. Further, these state of the art salads are increasingly replacing lunch and dinner meals, suggesting that we have to look more closely at the composition of these meal replacements, and additionally assess ingredient serving sizes. It is important to balance our salad meals as we would any other meal in the day to be sure that we meet our daily food group servings, and ultimately, our nutritional requirements.
Knowing that salads have evolved beyond iceberg lettuce, tomatoes and cucumbers, we need to consider how we are diversifying our salads and specifically look at what we are adding to them and eating them with.
If your salad is part of meal that already includes appropriate servings of protein, carbohydrates, and fat, your salad should:
– have at least 2-3 vegetable servings (1 serving = approximately 1 cup leafy vegetables OR 1/2 cup fresh, frozen or canned vegetables)
– use a controlled portion of salad dressing if desired (approximately 1 tbsp or less) or use a fresh lemon wedge instead!
– use controlled portion(s) of additional fat if desired- remember that nuts, seeds, cheese and dressing are all additional fat sources that should be moderated
– use a controlled portion of additional carbohydrate if desired- make an effort to choose whole grain sources i.e. whole grain croutons, breadsticks etc.
If your salad is a meal, your salad should:
– have at least 2-3 vegetable servings (1 serving = approximately 1 cup leafy vegetables OR 1/2 cup fresh, frozen or canned vegetables)
– use a controlled portion of salad dressing if desired (approximately 1 tbsp or less) or use a fresh lemon wedge instead!
– include an appropriate portion of fat which can come from salad dressing, nuts, seeds, cheese etc. – they will help your body to absorb fat soluble vitamins
– include a controlled portion of carbohydrate- make an effort to choose whole grain sources ie. whole grain croutons, breadsticks etc.- keep in mind that colourful fruits and vegetables are also considered carbohydrate sources
– include an adequate protein source [ie. approximately 3oz of lean chicken or turkey, or legumes (lentils, black beans etc.), cheese, nuts etc.]
Why is salad colour important?
To close this topic, I will briefly touch on the importance of eating a colourful salad. Vegetable and fruit pigments key players. In a nutshell, plant colour pigments (ie. carotenoids (such as red lycopene, orange carotene, and yellow lutein), green chlorophyll, and blue-purple anthocyanins) are examples of some of the infamous antioxidants that are being raved about in nutrition buzz. Each pigment has a slightly different profile and potential health benefit. These “colours” can potentially help protect us from cancer and are consistent with Canada’s Food Guide recommendations. What better reason to paint your plate!
Re: Nutrition myth/misconception #1- It is not accurate to classify all salads as “healthy” and it is important to be aware of the way that we design and dress our salads.
Nutrition myth/misconception #2- We should all consume as much omega fat/”good fat” as possible to protect ourselves from chronic disease.
What is the omega fat hype about? What exactly is it? For the sake of keeping this discussion relatively light and interesting, we are dealing with polyunsaturated fats (PUFA’s). Basically, they are fats that are required by the body because the body is unable to make them. Omega-3 and omega-6 are these essential fats.
With increasing communication supporting increased omega-3 intake, we are learning that omega-3 is “good” and that we should integrate it into our diet as much as possible. While there is a lot of information about omega-3, there is less information about omega-6 and the benefit of establishing an appropriate balance of omega 3: omega-6 in the diet.
What is the role of omega-6 in the body?
Omega-6 fat comes from foods like nuts, seeds and oils such as sunflower, safflower, and corn. There is a need for omega-6 in the diet but some omega-6 fats can promote inflammation in the body, initiating and possibly worsening diseases such as allergies, arthritis, heart disease etc. The typical North American diet tends to incorporate approximately 10-25 times more omega-6 than omega-3. So, the importance of increasing omega-3 fat intake and renegotiating our food choices to better balance our omega-3: omega-6 ratio is significant.
Big picture: omega-6 fats are considered more inflammatory in nature and are more readily consumed in the diet.
What is the role of omega-3 in the body?
Omega-3 fat is sourced from fatty/oily fish (such as salmon, herring, tuna, sardines etc.) and oils such as flaxseed. Omega-3 fats are also essential in the diet and are considered less/anti inflammatory, possibly preventing and managing inflammatory diseases.
Big picture: omega-3 fats are considered less/anti inflammatory in nature and are less readily consumed in the diet.
Omega 3: Omega 6 Ratio
Omega-6 and omega-3 compete in the production/prevention (respective) of inflammatory molecules inside of the body, so it is very important to promote omega-3 consumption and strive for a ratio closer to 1:5 (omega-3:omega-6).
The grey area
Rarely is anything black and white. As foods provide a range of nutrients in varying amounts, we run into grey areas with foods that provide both omega 3 and 6, many of which provide significantly more omega-6 than omega-3. This makes our goal of achieving a better balanced ratio of these essential fats more challenging.
A rough idea of the approximate omega-3 and omega-6 content of some food items:
– Almonds- dry roasted, unsalted- (100g): 12.6g omega-6 | 0g omega-3
– Peanuts- dry roasted- (100g): 15.6g omega-6 | 0.4g omega-3
– Walnuts- dried, chopped (100g): 33.1g omega-6 | 2.0g omega-3
– Tuna- white, canned in water, drained- (3 oz): 0.05g omega-6 | 0.06g omega-3
– Salmon- pink, canned- (3 oz): 0.05g omega-6 | 0.05g omega-3
– Sardines- boneless, skinless, canned-(3 oz ): 0.05g omega-6 | 0.05g omega-3
– Herring- cooked, dry heat-(3 oz): 0.1g omega-6 | 0.1g omega-3
– Halibut- Atlantic/Pacific, cooked, dry heat-(3 oz): 0.03g omega-6 | 0.07g omega-3
– Corn oil- (1 tbsp): 7.9g omega-6 | 0.1g omega-3
– Sunflower oil- (1 tbsp):3.2g omega-6 | 0g omega-3
– Safflower oil- (1 tbsp): 10.1g omega-6 | 0g omega-3
– Canola oil- (1 tbsp): 2.6g omega-6 | 1.3g omega-3
– Olive oil- (1 tbsp): 1.2g omega-6 | 0.1g omega-3
– Flaxseed oil- (1 tbsp): 1.7g omega-6 | 7.2g omega-3
– Soybean oil- (1 tbsp): 6.9g omega-6 | 0.9g omega-3
– Avocado (100g): 1.6g omega-6 | 0.1g omega-3
– Flax seed (15g): 0.6g omega-6 | 2.7g omega-3
– Chia seed (15g): 0.9g omega-6 | 2.6g omega-3
– Acorn/butternut winter squash (1 cup): 0.02g omega-6 | 0.03g omega-3
– Broccoli- boiled, drained (1/2 cup): 0.04g omega-6 | 0.09g omega-3
– Red kidney beans- canned (1/2 cup): 0.1g omega-6 | 0.1g omega-3
Now what?
So, what do we do with all of this information? Take note of foods that are a significant source of omega-3 fat (grey items) and try to include them in your daily diet so that your intake ratio of omega-3:omega-6 is less imbalanced (note: above list is not comprehensive).
Benefits:
From this initiative, your body will potentially benefit from:
– reduced risk of heart disease, stroke and diabetes
– improved efficiency of cell and tissue repair
– improved brain function
– improved skin integrity
Re: Nutrition myth/misconception #2- There is a significant difference between omega-3 and omega-6 fats. We should strive to increase omega-3 intake in our diet by (learning about) and choosing foods that are high in omega-3 to establish a more equal ratio of omega-6:0mega-3 intake more often.
Nutrition myth/misconception #3- Brown eggs are more nutritious than white eggs.
This one can be quickly reconciled. It is a myth. Eggshell colour is related to the breed of hen that produces it. There is no difference in nutritional quality, taste or cooking characteristics between brown eggs and white eggs.
Re: Nutrition myth/misconception #3- There is no nutritional difference between brown and white eggs.
We were able to discuss three popular nutrition myths/misconceptions, but be aware that there are many others in circulation. Be smart receiving and interpreting food and nutrition information. SMART goals for getting the right information from the right people:
– Registered Dietitians are licensed professionals and trusted sources of nutritional information
– Eat Right Ontario is a free telephone/email service that connects you with dietitians to help answer your food and nutrition questions and help you make healthier food choices, www.eatrightontario.ca
– Always ask questions and think critically!
Why live in good health when you can live in great health? You hold the key to better living. Don’t settle. Start today!
B-Aware, B-Knowledgeable.
Photo Credit: Mr.TinDC via Compfight cc
