The Real Skinny On Nutrition Myths
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.