Eight Healthy Eating Myths Debunked
Healthy eating myth #5: Organic foods are always better
The added expense associated with organic foods can be worth it, depending on the type of food and your preferences. When purchasing fruits and vegetables, consider whether pesticides remain after washing.
The Environmental Working Group measures the levels of pesticides in fruits and vegetables. They publish the results each year in the Shopper’s Guide to Pesticides in Produce™. This report includes the produce that retains the most (Dirty Dozen™) and least (Clean Fifteen™) pesticides.
Examples of foods in the Dirty Dozen include strawberries, spinach and apples. Avocados, corn and pineapple top the Clean Fifteen. If you are going to buy organic foods, focus on the Dirty Dozen.
Healthy eating myth #6: Sushi is a diet food
Don’t let the bite-sized pieces fool you — sushi is not a diet food. With each sushi roll, you might end up eating a cup of white rice or more, drenched in a salty sauce.
Healthy eating often comes down to portion size. Sushi can be part of a healthy diet in moderate amounts.
“You can also boost the health factor by choosing a brown rice version and going easy on the sauce,” says Ms. Caputo.
Healthy eating myth #7: Late-night snacks cause weight gain
This myth probably surfaced because late-night snacks are often unhealthy. In reality, the time of day is not as important as what you eat. If you’re bingeing on ice cream or chips and dip, you’ll gain weight — no matter what time of day it is.
If you’re hungry at night, it’s okay to have a small snack, says Ms. Caputo. Try Greek yogurt or a handful of pistachios.
Healthy eating myth #8: Diet soda is a better choice than regular soda
There is some evidence that diet soda might actually be as bad for you as regular soda. Studies have linked diet soda to an increased risk of diabetes, metabolic syndrome and obesity.
If you’re looking for a soda substitute, try flavored water, sparkling water or unsweetened tea. “Be cautious of sports drinks, sweetened tea and lemonade — most are loaded with sugar,” says Ms. Caputo.
A better strategy and key tips for healthy eating
As tempting as quick fixes may be, small basic changes will have the biggest impact:
Eat more fruits and vegetables
Prepare meals at home
Reduce processed foods, red meat, sugar and refined carbohydrates
The Mediterranean diet is a science-backed healthy diet plan. It centers around foods people traditionally eat in Greece, including:
Fruits and vegetables
Fish, seafood and poultry in moderation
Legumes
Low-fat dairy
Nuts and seeds
Olive oil
Whole grains
If you don’t want to follow a specific diet, an easy strategy to follow is MyPlate. This approach simplifies healthy eating by controlling the proportion of food on your plate, which should ideally contain:
One-half fruits and vegetables of many colors
One-quarter lean meat
One-quarter whole grain carbohydrate
And if you need help or guidance along the way, consult a dietitian.
Healthy eating help at Loyola Medicine
At Loyola Medicine, you’ll find a range of nutrition services for adults and children. Our dietitians work with you to understand your preferences and lifestyle.
They develop a personalized diet plan to help you reach a healthy weight or manage a health condition.
Loyola Medicine's nutrition services are located throughout Chicago’s western suburbs at:
Theresa Caputo, MS, RDN, LDN, CCTD is a registered dietitian nutritionist at Loyola Medicine. She received her bachelor’s degree in dietetics from Indiana University – Bloomington and her master’s degree in clinical nutrition from Rush University. Ms. Caputo’s RDN credential is through the Academy of Nutrition of Dietetics Commission on Dietetic Registration and her LDN credential is through the State of Illinois.
Ms. Caputo provides nutritional counseling to patients in Loyola’s cardiothoracic surgery and general cardiology departments. She is passionate about helping people feel better through nutrition and loves developing recipes that incorporate healthy foods.
Call 888-584-7888 to schedule an appointment today with a Loyola Medicine nutritionist. Your insurance may require a referral from your primary care provider.
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