Food Myths

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Credit:Women Health

Healthier foods are more expensive: False – although some healthy ingredients can be more expensive, like lean meats, often you can use them in smaller amounts. To make the meal go further try adding beans, pulses or lots of seasonal vegetables to a casserole, curry or stir-fry.  To save money cook more than is needed and freeze the leftovers in correct portion sizes. These are handy when you are short on time as you know you have a healthy meal at your fingertips.

All fats are bad: False – our bodies actually need a certain amount of fat each day to function properly and are essential for good health.  However we do need to watch the amounts consumed and be aware that some fats are healthier than others. The recommended daily intake of good fats (mono or polyunsaturated, Omega-3) is about 20-40 grams (1 to 2 tablespoons). Good fats can be found in nuts, seeds, avocado, olive oil, lean meats and oily fish such as salmon and tuna).

Foods labelled ‘low fat’ or ‘reduced fat’ are always a healthy choice: False – To claim that a product is ‘low/reduced fat’ means that it must have at least 30% less fat than standard products. However these types of foods tend to be very high in fat to begin with. Such as reduced-fat cheeses may have 30% less fat than some other cheeses but are high-fat foods to start with. Some crisps labelled ‘lite’ simply refer to the way they are cut and still contain high amounts of fat and high levels of sodium (salt).  Always read the Nutrition Information label on the product and compare with others to ensure you are making a healthy choice.

Eating carbohydrates will make you fat: False – although there have been plenty of diets based around ‘low carbs or no carbs’, there is nothing really fattening about carbohydrates, it’s simply eating too many calories that makes you gain weight. It also comes down to the type of carbohydrates that you consume as some are definitely healthier than others.

You should avoid ‘simple carbs’ such as white bread, white sugar, cakes, biscuits and sweets.  Eating ‘complex carbs’ like whole grains, wholemeal bread, beans, brown rice, fruit and vegetables will ensure your body is not missing out on its main source of fuel as well as vital nutrients and fibre.

Fresh fruits and vegetables are more nutritious than frozen ones: False – In some cases you may actually get more nutrients from frozen produce! This is because some ‘fresh’ produce is older than you might think. After being picked, some produce can spend days being sorted, packaged and then shipped across the country or world and variations in light and temperature robs the fruit and vegetables of their nutrients. As long as you get your 5+ a day it doesn’t really matter whether it’s fresh or frozen!

Margarine is better than butter and contains less fat: False – There is no evidence that margarine is healthier for you than butter, although not all margarines are created equal! (Look for a marg that says ‘trans-fat free’ as these fats can increase bad cholesterol and lower healthy cholesterol).  Butter and margarine contain different types of fat but both contain similar levels of fat, so whichever one you choose, remember to use it sparingly.

Microwaving destroys the nutrients in your food: False – It doesn’t matter if you are cooking using a microwave, stove top or BBQ, it is the heat and the amount of time you are cooking the food that affects nutrient loss, not the cooking method. The hotter and longer you cook a food, the more you’ll lose certain heat and water sensitive nutrients like Vitamin C and B. As a microwave often cooks foods more quickly, it can actually help reduce nutrient loss.

It’s OK to skip breakfast: False – Breakfast is a very important meal of the day. While you’ve been asleep, on average about 8 hours, your body has not taken in any food. When you wake up your body requires a meal to raise your blood sugar levels in order to get your body going again. If you do miss breakfast you tend to snack more and to raise energy levels you crave foods that are high in fat or sugar. If you really struggle with eating in the morning, make a healthy smoothie with low-fat milk, a banana and some berries, your body will thank you for it!

 

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