How to Interpret Conflicting Nutritional Advice
By
Linda Hepler
March 26, 2008
You just broke your morning three-cup-of-coffee habit because you read the latest study about the harmful effects of caffeine. But today's health report says that coffee contains lots of healthy antioxidants. Are you frustrated by the onslaught of conflicting information about nutrition? If so, you're not alone. Many Americans, when faced with contradictory health information about a food, either eat less of that food or switch to another food as a substitute. Some actually respond by tuning out conflicting advice and eating less healthful diets.
It's important to remember that our knowledge of nutrition, like any other branch of science, is constantly evolving. Dietary advice changes as research tells us more about what is healthy and what is not. Always keep in mind that the findings from one study are just that - the results of one study.
Here are a few of the most common dietary misconceptions:
All fat is bad. Consumers have been led to believe that fat is the enemy, clogging the arteries and packing on the pounds. A flood of low-fat and no-fat food options reinforce this belief.
The truth: Although fat-laden foods are full of calories and can contribute to heart disease, a modest amount of the right kind of fat is good for you. Fat can help you feel full, which allows you to eat less overall. And recent studies suggest that beneficial antioxidants from fruits and vegetables are absorbed better when combined with healthy fats.
What to do: Eat a small amount of healthy monounsaturated and polyunsaturated fats, which are found in plant oils such as canola, safflower, and olive oil as well as nuts and oily fish. Avoid or limit the unhealthier saturated fats found in animal products such as beef and whole-fat dairy products. Try to steer clear of trans fats, found in many packaged foods, fried fast foods, and margarines. And read the label: Many low-fat foods are actually high in sugar and calories.
Fresh foods are better than processed foods. It is recommended that Americans eat at least five servings of fruits and vegetables a day. This can bea difficult goal if choosing nutritious, but pricey fresh fruits and vegetables.
The truth: Fresh produce only offers the greatest nutritional benefit if you eat it within hours of harvesting. Many vegetables, such as green beans and spinach, lose much of their nutritional value after being stored for a week. Canned or frozen vegetables can be just as good for you as fresh ones, and in some instances (such as canned tomatoes, corn, and carrot products), may be even better.
What to do: If you choose fresh fruits and vegetables, try to eat them within a few days of purchase. If opting for canned products, select those with little added salt or sugar. Frozen fruits and vegetables are an inexpensive and healthy alternative to fresh.
Organic is always better. The organic food business is booming. But are organic foods always the healthier choice?
The truth: It depends. Organic foods must adhere to specific standards set by the United States Department of Agriculture. To be certified organic, crops must be grown without synthetic pesticides, artificial fertilizers, or irradiation (used to kill bacteria). Animals raised for food must eat organic feed and be raised without antibiotics or growth hormones. This means you are getting fewer pesticides, hormones, and antibiotics, which are linked to a variety of health problems.
In addition, organic foods may have better nutritional value than conventional food, because in the absence of pesticides or fertilizers, plants produce more vitamins and antioxidants that strengthen resistance to bugs and weeds. The catch? The nutritional value of organic food depends upon where it is grown, how ripe it is when picked, and how it's stored.
What to do: Organic foods generally cost more, which discourages some consumers from buying. If you can't always afford organic, be aware that it's worth the extra money when it comes to fruits and vegetables that require more pesticides to fight off bugs. The "dirty dozen" with higher pesticide content includes peaches, strawberries, nectarines, apples, spinach, celery, pears, sweet bell peppers, cherries, potatoes, lettuce, and imported grapes. When shopping for meat and dairy, look for an antibiotic- and hormone-free product.
Fish contains mercury, so it's bad for me. Several years ago, the Food and Drug Administration and the Environmental Protection Agency issued an advisory recommending that pregnant and nursing women and young children avoid intake of high-mercury fish species such as swordfish, king mackerel, tilefish, and shark. This recommendation came about because of the risk of developmental defects caused by mercury. Unfortunately, some people believe that because this fish is bad for women and children, it must be bad for everyone.
The truth: Oily fish such as those listed above contain omega-3 fatty acids, which are good for heart health. For many people, this makes the benefits greater than the risks.
What to do: Women of childbearing age and children should follow established FDA and EPA guidelines for fish intake. All others should consume two 6-ounce servings of fatty fish weekly. Species that are low in mercury but high in healthy omega-3s include salmon, canned light tuna, pollock, flounder, sole, shrimp, and sardines.
The upshot on nutrition advice? Take it with a grain of salt. Try not to make snap judgments or alter your dietary habits based upon the latest study. The best diet includes lots of fruit and vegetables and whole grains, and a moderate amount of lean proteins such as beans, lean meat, and low-fat dairy. Sweets should be eaten sparingly. And as far as coffee goes, for most people a cup or two in the morning won't hurt.
Comments
I think simple and easy is the only thing that works. If you have to eat only one type of food or you are really limited, it only takes a few temptations to get you off track. BALANCE is the key.
My problem is I can lose weight on ANY diet but I also gain weight back on EVERY diet. it's harder to stick to the diet if it's weird and doesn't let you live a normal life.
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