The Real Skinny On Nutrition Myths

Forget Drinking 8 Glasses Of Water! The Early Show Reviews Common Misperceptions About Diet

(CBS)  Advice is easy to come by these days, but how much of it is good advice? Certainly, when it's about what we eat, there are plenty of half-truths and just plain dumb ideas going around. Dr. Mallika Marshall stopped by The Saturday Early Show to talk about some common food myths and set things straight.

Myth 1: Make sure you drink at least eight glasses of water a day.

The Skinny: Okay, how many times have you heard this? Well, the recommendation is not based on any data. And in fact, studies over the past few years have shown that most healthy adults, who don't live in severely hot climates or who don't engage in overly rigorous activities, can simply drink when they're thirsty and not waste their time counting how many glasses of water they've had. And remember, to quench your thirst, water's a great option, but all non-alcoholic beverages count, even those with caffeine, and many foods have a high water content.

Myth 2: Don't eat after 7 p.m. if you're trying to lose weight.

The Skinny: In the end, it's really the total calories you've consumed in a day that will cause you to gain or lose weight and not so much when you eat those calories. So if you've worked late or been to the gym and can't eat dinner until 9 p.m., then by all means have something to eat. Just make it a light meal so you don't end up with acid reflux or indigestion if you head to bed soon after.

Myth 3: Don't give your children chocolate milk. It's got too much sugar in it.

The Skinny: Well, it's true that flavored milk, like chocolate or strawberry, have added sugar, but in truth, it has less sugar than juice, fruit punch or soda. And a 2002 study found that children who were given the option of flavored milk were much more likely to meet their calcium requirements than other kids and did not have a higher sugar or fat intake overall. And remember, a child's calcium requirement goes up as they age at a time when kids are less likely to drink milk. So if you can get your child to get more dairy by offering chocolate milk or yogurt smoothies, by all means, do so.

Myth 4: Instant oatmeal isn't as nutritious or healthy as the slow-cook kind.

The Skinny: It's true that the steel-cut oatmeal that takes a half hour to simmer on the stove has a lot of fiber and takes longer to digest, but the instant packets still use whole grain oats that are mashed a bit more and still contain a lot of soluble fiber that can help reduce cholesterol. The problem is all the added sugar with the flavored packets…so choose the plain kind and sweeten it with artificial sweetener or add some raisins or nuts for flavoring.

Myth 5: Enjoy all the chocolate you want. It's good for you!

The Skinny: We know that chocolate has heart healthy antioxidants, but the kind of chocolate we tend to grab when we get a craving isn't the chocolate we're talking about. It's the really dark, bitter chocolate with a high percentage of cocoa that gives us the antioxidant benefits. So yes, have a small sample of dark chocolate on a regular basis, but don't overdo it with the creamy milk chocolate most Americans love.

Myth 6: Don't drink wine or beer before hard liquor or you're going to get really sick.

The Skinny: Have you heard this? Wine before liquor never sicker, liquor before wine, always fine? Well, it doesn't really matter. There's nothing special about the way the different alcohols mix together to make you sick or not. But the more you drink, the less inhibited you are and you're more likely to keep drinking. So if you start with beer, which has a lower alcohol content, and then switch to the hard stuff, you're more likely to get drunk, and suffer the consequences in the morning.

Myth 7: If you're pregnant and you have a cold, you just have to suffer through it. There's nothing you can take.

The Skinny: It's true that if you're pregnant, there are many medications that you should avoid taking because they could be harmful to the fetus. But there are medications that are safe to take during pregnancy, and some of these include common over the counter cold medications. In general, it is safe to take acetaminophen or the active ingredient in Tylenol. And most obstetricians will give you the green light when it comes to certain cough syrups, decongestants, antihistamines, and nasal sprays. So, if you're coughing and stuffed up, don't continue to suffer. Call your OB and get a list of medications that you can in fact take to ease your discomfort.

[kevsan1]

I guess the good doctor has never been dehydrated in winter or had patients who were. I have been dehydrated in the past. Water is still the best. You can''t count on the water in food, except maybe soup, to help you if you don''t have enough water in your body. Biggest reason for indigestion is lack of water in your body before you eat. There are plenty of studies that also show many people are mildly dehydrated. The more overweight you are, chances are you are mildly dehydrated to possibly dehydrated.

[jonsid2]

I disagree with the chocolate milk idea. Cows milk in any form is not good for people. Broccoli has more calcium than cows milk and many seeds and grains do too. Don''t use an artificial sweetener in anything - our tongues are hard wired into thinking that anything tasting sweet is going to have calories which will sustain us. When the calories aren''t there, we tend to consume more to get them. This has been proven to be true with colas in particular.

[cateyes856]

Choose instant oatmeal over whole oaks or steel cut oatmeal? I am surprised that she is not concerned about the sugar and salt in this overprocessed fake food. It has fiber but at a high cost. It is filling but is not a good alternative for anyone since old fashioned oats only takes about 5-10 minutes to cook on the stove--and is far cheaper than the instant varieties. You add a pinch of sea salt and some honey and you''re good to go!

I cannot believe that she is telling us to drink WHEN we get thirsty! We have been programmed to eat when we get thirsty. We are sick because we are not drinking WATER. We drink plenty of coffee and soda but that is not what our body needs.

I am sure CBS could find about a dozen MD''s that would dispute all of her advice...How about a certified nutritionist?

[Martha251B]

Many people cannot afford the "best thing for you" or are working two jobs and cannot spare time for long cooking oats or cannot get their kids to drink any milk or eat brocolli and cannot afford or their children will not drink soy milk.

However, these tips help the parent with 4 kids or the poverty stricken.

I disagree with drinking water when you are thirsty. Your body is saying, "I am dehydrated" Alchohol and coffee dehydrates you. I think the 8 glasses of water is based on men of some stature and weight as they tend to do tests and requirements for men. I drink up to 6 glasses of water a day as I do drink 1 cup of coffee in AM. I am 5'' 2" and weigh about 122. I take medications so I feel it is important to have enough fluids in my diet; it is hard for me to eat fresh veggies due to cost (it always seems to rot) and frozen can and fresh can be expensive for some. People do get canned soups and that is due to price and time. The bad ones seem to be the cheapest.

I believe a lot of people can benefit from information like this as they just cannot afford or have the time due to many hours at work and at least this gives them better options.

[shanev137]

I think there''s a fine line between drinking too much water and not enough. I''ve heard that drinking too much water leaches all the minerals out of your body.

[jjarden]

I''ve seen so many "Flip-Flops" of what to eat, and what not to eat over the years, that I don''t know WHO or WHAT to believe any more.

[shell1970-2009]

My grandmother never drinks water. Once in a while she will get a glass of water but not even drink much. She is very healthy, she eats lots of veggies. She only takes one pill a day and it is for shoulder pain from an accident. She is almost in her 80''s.

[mariazone10]

There now exists a non-processed dark chocolate that is absolutely delicious! Not only is it the richest form of anti-oxidant but it is enhanced with the acai berry and blueberry making it a powerfull food source for optimal health. It is called Xocai and they have 6 different products so you never get bored. I have had amazing results with it controlling my weight and blood sugars. I highly recommend it for anyone who loves chocolate and loves life!

[gypsyartist1]

Re: Myth 7

Whether you''re pregnant or not, try what George Washington did whenever he felt a cold coming on... homemade onion soup. He would just boiled up a pot of onions and drink it before he retired to bed. He swore by it.

It has worked like a charm for me (only I like to carmelize the onions first). I also drink lots of water, wear nasal strips, take additional Vitamin C, and suck on Cold-Eeze lozenges as needed.

[cfin5]

Good article here. Everything in moderation works best. However, growing food even if its done organically in soil depleted of minerals will not magically have the proper amount of minerals in it when harvested. I LOVE a good nine ripened tomato, but can''t stand one of those hydro jobs,......blluuueeek! Gardening is fun and much cheaper than going to the doctor because of malnutrition.

[why_ma_raner]

#1: The more you drink, the faster you digest, the higher your metabolism, the more calories you burn. More water is therefore better for controlling your weight, even though it may not make you more healthy.

#2: Total calories is important, but how and when you eat changes your metabolic rate. Kids don''t have the weight problems of older people because their metabolisms are faster.

[cfin5]

Speaking of water,.....the best drink of water that you will ever drink comes out of the Maple tree in the winter. Yep, crystal clear sap water. I strain it for bark pieces and such through cheese cloth and put it in the pitcher. Maple syrup producers should look into that seeing folks are spending a buck for plastic tasting water. I''d give three bucks for a quart of that in the summertime. I always forget to freeze some for later.

[closethippy1]

After working for ten years in a health food store I''ve become convinced that most of the stuff in there doesn''t work.
We have two aisles full of supplements. If it was for me I''d reduce it to half an aisle at most.
Especially when it comes to weight loss. There''s nothing that does the trick. Nothing.
Like the article above says, it''s a matter of calories. How much you eat and how you burn it.
Another huge dissapointment has been the use of vitamin C to treat a cold. How useless! You''d be better off eating garlic cloves for that purpose.
And how about those "male enhancement" capsules? Goodness, I could go on and on.

[randynason]

The article forgot to tell us how meat of other animals isn''t necessary to obtain adequate protein intake. You can get that from dark green vegetables and avoid the chemical hormones with which meat is impregnated. Meat isn''t needed to be and remain healthy. As a matter of fact, meat only adds to the possibility of disease, by a marked degree.

[prairiefox1]

HERE COME THE VEGIE FREAKS!

[flreason]

Ihaveopinion:

There are shortcuts that make healthy eating quicker. I use old-fashioned oatmeal, but cook it in the microwave 2.5 to 3 minutes at 70% power. Then I add frozen blueberries--no sugar needed. Frozen blueberries seem expensive, but it only takes a couple of teaspoons to flavor the oatmeal.

For quick soup, get reduced sodium chicken, beef, or vegetable stock. Add garlic and other seasonings to taste, bring to a boil and add leftover or canned meat (steak, chicken, etc.) and frozen vegetables. Heat until the veggies are cooked (about 5 minutes). I also like to add couscous. It tastes better than any canned soups, and has a lot less sodium and fewer calories. Frozen veggies have more vitamins than fresh that have been sitting around for more than a day.

To replace high-calorie sodas, use a half-cup of 100% juice and add a cup of club soda. It''s fewer calories, more refreshing, and better for you. Or you can always make sun tea. Put it out to brew before you head to work. When you get home, add ice and mint, lemon, and/or a little raw honey to taste.

When berries and fruit are in season, buy extra and put them on a cookie sheet and place them in your freezer. When frozen, put them in zip lock bags. They''re ready for adding to oatmeal or cereal, or eat plain like a popsicle. Sweet cherries are the best! (Don''t remove the pits from sweet cherries before freezing--they lose their flavor.) It''s a kid-pleasing snack, with fiber and vitamins the others lack.

[prairiefox1]

I DRINK DISTILLED WATER HERE IN OKLAHOMA! THE REGULAR WATER IS SO HIGH IN NITRATES THAT IT WILL POISON YOU AND JUST PUBLISHED THIS YEAR HIGH NITRATES WILL CAUSE BLADDER CANCER IN WOMEN!

THANK YOU FARMERS! YOU ALWAYS GO BONKERS WITH THE AMMONIUM NITRATE! OH! AND THE GOVERNMENT MINIMUM ALLOWABLE SET FOR NITRATES IS OVER 4 TIMES TOO HIGH FOR HEALTH!

[flreason]

Randy:

There are some folks who need meat, particularly those with type O blood. However, it doesn''t take much to meet your dietary needs. (Check out the book "Eat Right 4 Your Type" to see what foods work best for each blood type group and suggesting daily amounts.) Healthy foods aren''t necessarily one-size-fits-all. Same with diets.

[jjarden]

flreason,

FYI - Eating for "Your Bloodtype" is ALSO a MYTH...There is NO Empirical Evidence that it is True...No Studies have been done on this...The "Blood Type" diet is just another specious Money-Making fad diet.

[obfusc8tr]

The article forgot to tell us how meat of other animals isn''''t necessary to obtain adequate protein intake.

Look at your face in the mirror. Are your eyes on the front of your head or the side? If your eyes are in front, you are a carnivore. If on the side like rabbits, horses, mice (and Jessica Simpson), you are an herbivore.

[yellowdoc-2009]

Interesting that Dr. Marshall''s "debunking" of the "water myth" flies in the face of the recommendations of prestigious medical institutions, including the University of Michigan Department of Integrative Medicine whose page on water intake has cites to those studies that supposedly don''t exist.

Here is the link:
http://www.med.umich.edu/umim/clinical/pyramid/water.htm

[fakonig-2009]

The problem with water is not as such how much as that it gets substituted with soft drinks and coffee which also hydrate you in a sense but additionally infuse you with poisons. As for any processed food with additives especially sugar, equals "white death". We are murdering ourselves with what we eat and more importantly what we don''t eat!!!
Tonie Konig
http://www.naturalandropausecures.com

[fakonig-2009]

The problem with water is not as such how much as that it gets substituted with soft drinks and coffee which also hydrate you in a sense but additionally infuse you with poisons. As for any processed food with additives especially sugar, equals "white death". We are murdering ourselves with what we eat and more importantly what we don''t eat!!!
Tonie Konig
http://www.naturalandropausecures.com

[fakonig-2009]

The problem with water is not as such how much as that it gets substituted with soft drinks and coffee which also hydrate you in a sense but additionally infuse you with poisons. As for any processed food with additives especially sugar, equals "white death". We are murdering ourselves with what we eat and more importantly what we don''t eat!!!
Tonie Konig
http://www.naturalandropausecures.com

[grammawhamma]

"You can lead a horse to water but you can''t make it drink." Animals drink when they are thirsty. They don''t force extra water down their throats just because they are told to. So many people are blind sheep that fall for all the garbage of the latest study. Just use common sense and do everything in moderation and you will be fine.
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God "BLESS" America