Some professionals say that 90 percent of the nutrition information on the internet is incorrect. While there is, of course, no way to check this statistic, many of us wonder: What nutrition ideas have I learned or read that may not be true?
Choosing information from reputable, science-based sources and professionals you trust is the best way to keep your knowledge base accurate.
The following is a list of …
Today’s common nutrition myths
Skipping breakfast is a healthy way to cut calories. It is important to balance your calories by eating the calories you need for your specific activity level, but skipping a meal altogether is not the key to cutting calories. Cutting unhealthy snacks out of your diet and controlling portion sizes is a better way to make sure you are eating the right amount of energy. Many times, skipping breakfast can have the opposite effect on cutting calories — people who skip breakfast tend to eat larger lunches and dinners because they start their day out hungry.
Plus, there are many benefits that breakfast eaters may not think about. Research confirms that breakfast eaters perform better on standardized tests, work faster and make fewer errors in school and work, have improved brain activity in mathematical thinking with fewer errors on math equations, and are better able to concentrate on learning and be more creative, too. Read more about the benefits of breakfast here.
Athletes sweat less in the cold. Just because an athlete doesn’t sweat as much when they are physically active outside in the fall and winter, they are still losing fluids in the form of sweat. It is just evaporating more quickly than it does in the summer. Making sure you are drinking enough fluids while exercising in the cold is key to peak performance regardless of the season.
Carbo-loading is important before every big event. The idea behind carb loading is to make sure your muscle glycogen stores (your energy reserves) are at their max prior to game day, but eating too much of a good thing can be bad. Without a doubt, carbohydrates are a great choice for fueling muscles, but make sure you are enjoying a variety of carbohydrate-rich foods throughout each day, such as whole grains, fruits and vegetables, in addition to your carb-centric evening meal. There are plenty of dinner opportunities if you think outside the spaghetti bowl.
Healthy foods taste bad. Love oranges, hate apples? Run circles for raw broccoli but run miles away when it’s cooked? Using the MyPlate guide for good eating can help even the pickiest of eaters to choose a variety of foods from each of the Five Food Groups for healthy eating. Healthy foods can actually taste pretty good. For some healthy, tasty tips read Is Your Plate in Shape?
Lactose intolerance is an allergy. Ever wonder why you can easily digest yogurt and a little bit of cheese but too much of these foods or a large glass of milk or milkshake has you sick? Lactose intolerance is a common condition, but not an allergy. Many people with lactose intolerance can learn to enjoy dairy foods again with a few simple tips.
Athletes should not eat right before or after exercise to avoid cramps. Eating before, during and after extreme exercise is critical for peak performance. Eating before exercise is necessary to prevent hunger. The timing of this meal should depend on the duration, intensity and type of event you will be participating in. A good rule of thumb is to have your last meal one to three hours before exercise. Drink plenty of water during exercise and eat and drink afterwards to refuel — it is critical for maintaining energy stores and staying hydrated. For more information and tips on what to eat pre- and post-exercise read more here.
For more myths and facts about dairy foods in particular visit CHSAANow for Myth & Facts Surrounding Nutrition.
FACT: Athletes can train harder and perform better with proper nutrition. Visit this site to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.