Archive for the ‘Diet Myths’ Category

Dr. Bob’s Corner: 10 Dieting Myths

June 4, 2014

Every year I am determined to start dieting. It seems there is always something that sabotages this desire each year. One has to beware of what you put on your plate. Here are 10 healthy food myths that can keep you from dieting Success!


Myth #1: Two-Percent Milk is Much Lower in Fat than Whole Milk. While 2% milk sounds like it would be much lower in fat than whole milk, in reality whole milk contains roughly 3 percent fat, not much of a difference. Registered dietitians advise that a low-fat food is defined by having 3 grams of fat or less per serving. Two percent milk has 4.9 grams of fat per serving. If you really want to lower milk fat intake, reach for nonfat milk.


Myth #2: Brown Eggs are Healthier. When it comes to eggs, the color on the outside has nothing to do with the nutrition on the inside. Contrary to beliefs, the nutrients found in brown and white eggs are essentially the same. If you are looking to boost the nutrient content of your eggs, choose brands whose packages say they are enriched in omega-3 fats (the hens’ feed is rich in these essential fatty acids). They cost a bit more also, but in this case you are actually getting what you are paying for.

Myth #3: Turkey Bacon has Less Fat and Sodium than Regular Bacon. Dietitians warn In xs; that though turkey is a leaner meat than pork, you have to be careful of what is added to make the turkey taste like bacon. Usually salt and fat are the same if not higher. You have to really shop around to find brands of turkey bacon that truly are lower in sodium and fat.


Myth #4: Fresh Produce is Always the Better Choice Over Frozen Fruits and Vegetables. There is nothing wrong with buying frozen fruits and vegetables, especially when they are out of season. When you buy out of season you pay more for produce that has been stored or transported long distances, which usually translates into nutrient loss. Frozen fruits and vegetables are actually a really healthy choice because they are frozen at peak ripeness. Look for brands without additives like sugar, and steer clear of vegetable mixes with sauces (butter or cheese). If our only option is to buy canned, pick the low-sodium versions for veggies and fruit packed in natural juices. Rinse all canned veggies under cold water before cooking to lower the sodium content.


Myth #5: Salad is Always the Way to Go. Sounds like a healthy choice to trade in that burger order for a salad. While it could be a healthy switch, there is no guarantee. A plain burger can have 250 calories and 9 grams of fat, while a Caesar salad with grilled chicken can have 380 calories and 23 grams of fat. If you choose crispy chicken, you are looking at a salad with 540 calories and 36 grams of fat. When choosing salads, dietitians warn to watch the salad dressing, which can really pack on the calories. Opt for low-fat dressings, such as balsamic vinaigrette or Italian, and avoid creamy dressings, like ranch or Caesar. Salads topped with croutons, cheese, bacon or anything crispy, will add even more calories!


Myth #6: Low-Fat or Sugar-Free Cookies are the Smarter Dessert Option. If you are going to eat a cookie or a treat, go for a small amount of the real thing! Since sugar and fat satisfy the palette, a little goes a long way. The sugar-free varieties often leave you wanting more, setting you up to overeat. Besides, the sugar-free and fat-modified versions of your favorite treats don’t offer as big a calorie savings as you might think!


Myth #7: Margarine is Better Than Butter. The butter vs. margarine debate has been around for a long time. Margarine and butter have about the same amount of fat and calories. Depending on the type of margarine you buy, you may be spreading your toast with something more harmful than butter. Margarine that contain trans fat (hydrogenated oils) not only raise your bad cholesterol (LDL), but also lower your good cholesterol (HDL). If you prefer the taste of margarine, or can’t have dairy, use margarine made with plant stanols which research suggests may help lower your cholesterol levels.


Myth #8: Swapping Soda for Juice Saves on Sugar. True cutting back on soda is a good thing, but guzzling juice isn’t an improvement. A can of cola has about the same amount of sugar as a cup of unsweetened apple and orange juices. The fruit juice has many good-for-you nutrients, but drinking too much can expand your waistline and the acidic content can cause rampant tooth decay\k no more than 8 ounces of 100% fruit juice a day.


Myth #9:
Reduced-Fat Peanut Butter is Healthier. Reduced-fat peanut butter is not necessarily a better choice over the regular kind.

•* c7 In fact, more sugar and sodium are often added to make up for the lower fat content. So beware and read the fine print as many brands contain trans fatty acids or partially hydrogenated oils. Go for the jar of pure, ground peanuts.

Myth #10: Swapping Ice Cream for Frozen Yogurt Saves Calories. Maybe, maybe not. Many people think because it is yogurt it is healthier and eat more of it. Some brands of frozen yogurt have almost double the calories of a light, slow-churned ice cream, which has 50% less fat. So read the labels and watch your portions!

Losing weight can be easier to achieve with a healthy mouth. You may find yourself energized from a healthy smile. More importantly, keeping that smile healthy will lower your chances of periodontal disease, which is linked to heart attack and stroke! Hope to see you soon. As always, it is our goal as well as our mission statement to “Serve patients as a knowledgeable, fun, and gifted team, inspiring trust while making a difference with our patients and each other.” Feel Free to call us at Malenius Dental at 630-668-6180 to schedule an appointment or if you have any questions!