Health Eating and Uncovering Food Myths

Healthy Eating and Uncovering Food Myths	6/25/2010


Healthy eating is not about dieting; it is about a lifestyle change. Eat three meals a day and snacks. True or False? Skipping meals is OK as long as you eat a big meal to make up for it. Our metabolism slows down and gets confused when we do not eat on a normal basis. Eating something at least every four hours is the best way to keep our bodies fueled and healthy. True or False? Eating 800 calories a day is a healthy way to lose weight. You may lose weight at first... but not for long. Our bodies think we are in a starvation situation where we cannot get enough food. Women need at least 1500 calories a day (most need 1800-2000 calories a day) and Men need at least 1800 calories a day (most need 2000-2200 calories a day) Consume a balanced variety of food. There are three kinds of food: protein, fat and carbohydrates. True or False? You body needs large amounts of protein to build muscle. While it is true that your body needs protein in order for muscle to build itself, a large amount of protein is not needed. Protein requirements per day are 46-52 grams a day for a healthy woman and 52-65 grams per day for a healthy man. It takes time and consistent exercise to build muscle. Excess protein is just excreted. True or False? Carbohydrates have more calories than fat or protein. Carbohydrates have four calories per gram, protein has four calories per gram, and fat has 9 calories per gram. Restricting carbohydrates is not healthy and will not help you lose weight. Remember it is all about balance. What should you eat? Check the food guide pyramid out at mypyramid.gov. Remember that balance and moderation are the keys. Give your body what it needs. True or False? We do not need to consume milk/dairy after our childhood. Milk and other dairy products are a major source of calcium to reduce the risk of osteoporosis (loss of bone density). Only 36% of adults are meeting the minimum calcium requirement. One in two women and one in eight men over the age of 50 will have an osteoporosis related fracture in their lifetime. The average adult needs 1200 mg of calcium a day. Good sources of calcium: milk, yogurt, cottage cheese, tofu, soy milk, dried figs, collards (greens), spinach. True or False? Fiber is only good for keeping your GI tract "regular." Fiber can help prevent cancer, lower your cholesterol, and aide in weight loss. Goal intake of fiber: 25-35 grams a day. Sources of fiber: Whole grain bread (NOT "whole wheat), oatmeal, bran cereal, beans (lima, kidney, black, etc.), lentils, potato with the skin, pears, apples, soybeans, bananas. Created by Greta Farley, RD