Issue No. 239
A free monthly publication of Skiff Medical Center . Newton, Iowa
Some myths and facts for National Nutrition Month
F
ood preferences, lifestyles, ethnic
and cultural traditions and health
concerns all affect our food choices. That
is why the message this year for National
Nutrition Month is “Eat Right, Your Way,
Every Day.” Each March, the Academy
of Nutrition and Dietetics encourages
Americans to return to the basics of
healthy eating through National Nutrition
Month. This year’s theme emphasizes
the advantages of developing a healthful
eating plan that incorporates individual
food choices and preferences.
The Academy strives to communicate
healthy eating messages using sound,
evidence-based facts. Unfortunately,
however, facts and fallacies about food
abound. Marketing ploys, clever phrases,
wishful thinking, pseudo-science, media
hype and celebrity testimonials do not
make the task of sorting out fact from
fiction any easier. With the emphasis
being on nutrition this month, what better
time to clear up confusion concerning a
number of these nutrition myths.
Myth: Body weight is a reliable
indicator of a healthy diet.
Fact: No two people have the same body
composition. The measure of a person’s
diet and overall health is a combination of
factors, including weight.
Myth: Very low calorie diets and
skipping meals can jumpstart weight
loss.
Fact: Weight loss happens when there
is an energy deficit – taking in fewer
calories than what your body expends
each day. Reducing that calorie intake too
far may not produce the results intended,
though. Our bodies are smart and are
programmed to survive. Severely limiting
calories can make your body think it’s
starving and that it needs to do more with
fewer calories. Consequently, your body
adapts to the restricted caloric intake and
uses fewer calories to perform the same
tasks.
Myth: Eating carbohydrates causes
weight gain.
Fact: Excess calories cause weight gain.
Carbohydrates are no more fattening
than calories from any other source and
are our body’s main source of fuel for
energy. Choosing healthier carbohydrate
foods such as fruits, vegetables and
whole grains will provide a healthy supply
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of fiber, vitamins and minerals. Simple
carbohydrate foods such as cakes,
candy, cookies and sugar-sweetened
desserts and drinks have many calories
and few nutrients.
Myth: Eating late at night slows
metabolism.
Fact: It’s the extra calories – not when you
eat them – that causes weight gain. There
is little evidence to support the fact that
eating after 8 p.m. causes weight gain.
However, you may be more likely to snack
mindlessly in the evenings while watching
television. Calories in these snacks add
up, and that can cause weight gain.
Continued on back
This month’s On the Light Side is written by
Registered Dietitian Nancy Schive
Vegetable Potato Pancakes –
15 servings
• 3 c. shredded potatoes, well-drained
• 1 pkg. (10 oz.) frozen chopped broccoli, thawed, well-drained
• 1 c. 2% reduced fat shredded cheddar cheese, divided
• 1 c. egg substitute
• ½ c. chopped onion
• ½ tsp. salt
• ½ tsp. pepper
• ½ tsp. dried thyme leaves, crushed
• 1 or 2 drops hot pepper sauce (if desired)
• 2 Tbsp. reduced fat margarine (or you can eliminate this and use cooking spray to coat pan)
Instructions: Preheat broiler. Mix potatoes, broccoli, ½ cup of the cheese, egg substitute, onion and seasonings. Melt 1-2 tsp. of the
margarine in large nonstick skillet on medium heat. (Or you can coat pan with cooking spray.) Spoon 2 Tbsp. of the potato mixture into
skillet; press lightly to flatten. Repeat with the remaining potato mixture adding remaining margarine as needed. (You should be able to
cook 6-8 pancakes at a time.) Cook 2-3 minutes on each side or until crisp and golden brown on both sides. Drain on paper towel as
needed and place on baking sheet that has been coated with cooking spray. Sprinkle evenly with remaining cheese. Broil pancakes
4-6 inches from heat for 1 – 2 minutes or until cheese is melted.
Tip: These pancakes can be made ahead of time as directed, except for topping with the remaining cheese and broiling. Cover
pancakes and refrigerate overnight. When ready to serve, broil 6-8 inches from heat for 1-2 minutes on each side or until crisp and
golden brown on both sides. Top with remaining cheese and continue broiling for 1-2 minutes or until cheese is melted.
Nutrition information per 2 pancakes: (using reduced fat margarine): Calories: 72, total fat: 3.2 g, saturated fat: 1.2 g, sodium: 196
mg, total carbohydrate: 6.5 g, fiber: 1.3 g. (using cooking spray): Calories: 58, total fat: 1.7 g, saturated fat: 1 g, sodium: 179 mg, total
carbohydrate: 6.5 g, fiber: 1.3 g.
From the front
Myth: Eating sugar causes diabetes.
Fact: Diabetes is caused by a lack of
insulin in the body. Since foods that are
high in sugar are often high in calories,
overeating on those foods can lead to
weight gain. Research shows people
who are overweight and obese are at
increased risk for diabetes.
Myth: Occasionally following a fad
diet is a safe way to quickly lose
weight.
Fact: Most fad diets are developed
by people with no science or health
background. Some fad diets can prove to
be harmful to people with certain health
conditions. When trying to lose weight,
consult a registered dietitian.
Myth: A diet consisting of green
tea and chili peppers will boost
metabolism.
Fact: There are no magic foods that will
speed up metabolism. Some studies
have shown that green tea and hot chilies
temporarily boost metabolic rates, but
the lift isn’t enough to offset eating too
many calories.
Myth: Lifting weights is not a good
way to lose weight because it
causes a person to “bulk up.”
Fact: Lifting weights or doing activities
like push-ups and crunches on a regular
basis can help you build strong muscles,
which can help you burn more calories.
To strengthen muscles, you can lift
weights, use large resistance bands, do
push-ups or crunches, or do household
or yard tasks that make you lift or dig.
Doing strengthening exercises 2 or 3
days per week will not “bulk you up.”
Only intense strength training, along with
certain genetics, can build large muscles.
Myth: Eating meat is bad for my
health and makes it harder to lose
weight.
Fact: Eating lean meat in appropriate
portions can be part of a healthy plan
to lose weight. Chicken, fish, pork and
red meat contain some cholesterol and
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saturated fat. But they also contain
healthy nutrients like iron, protein and
zinc.
Myth: Our metabolic rates can’t
change.
Fact: It is true that genetics does help
determine our metabolic rates. However,
we can boost our metabolism by
increasing lean muscle mass. Muscle
burns more calories per hour than fat.
Our muscle mass does decrease with
age, and this can slow our metabolic
rates by 2-8 percent per decade. You
can help to counteract this process by
picking up the weights. Having good
muscle mass, especially in your 40s and
50s is important. If you start with a good
baseline, your metabolism isn’t going to
decrease as much.
If you have further questions concerning
a nutrition claim, don’t be afraid to do
a little research. You can find out more
about nutrition facts and fallacies by
talking with Skiff Medical Center’s
registered dietitians. Strive to “Eat Right,
Your Way, Every Day” using accurate
nutrition information as your guide.