April Fools! Common Food Myths, Busted!

Sometimes a certain food or ingredient can create a buzz in the media and it’s easy to get fooled by “what you hear.” Here we’ll get the facts straight about some of the common food myths. We’ve listed 6 myths that prompt numerous customer questions in our stores. Food myths pop up every day so be on the lookout, and when in doubt, read food labels and ask a registered dietitian! Visit our Ask the Dietitian page at http://www.shoprite.com/cnt/Dietitianscorner.html.

1. Eating at night causes weight gain.

Eating excess calories is what causes weight gain, no matter what time you eat them. However, most midnight-munchers choose foods that are high in calories such as chips and sweet treats which can lead to eating more calories than you need. If you want a late night snack, choose a snack that is portion controlled like a low fat pudding cup or a reduced-fat ice cream bar.

2. All pork is high in fat.

Certain cuts of pork can be high in saturated fat and calories like sausage, ribs and bacon. However, there are also lean cuts of pork that are a great addition to a healthy eating plan. For example, the tenderloin contains only 140 calories for 3 ounces, that’s exactly what you’d find in 3 ounces of skinless chicken breast. Other lean cuts of pork are: 3oz boneless loin roast, 3oz boneless loin chops, boneless ham (extra lean), and 2oz Canadian-style bacon.

3. Fish contains a lot of sodium.

If the fish is canned, smoked or pickled, then it will contain more sodium. Certain shellfish, like crab are
also naturally higher in sodium. But fresh fish, whether saltwater or freshwater, are naturally low in
sodium: for example a 3 ounce serving of Halibut has only 60mg. If choosing canned items, look for
lower sodium varieties where available and flavor dishes with salt-free herbs and spices instead of salt.

4. Sweet potatoes are better for you than white potatoes.

Both are good! These tubers provide various vitamins and minerals for good nutrition so make them both a part of your healthy diet plan. Sweet potatoes are low in sodium, and very low in saturated fat and cholesterol. They are also a good source of dietary fiber, vitamin B6 and potassium, and a very good source of vitamin A, vitamin C and manganese. While white potatoes are a good source of vitamin B6 and potassium, and a very good source of vitamin C. They’re also very low in saturated fat, cholesterol and sodium.

5. Olive oil is a healthy fat so I can use more.

Olive oil is a heart healthy fat, however it is still a fat! One tablespoon is about 120 calories and 14 grams of fat which can add up quickly if you free pour during cooking. Keep a teaspoon and tablespoon on the counter during meal prep times for measuring oils. Oil is slick so a little can go a long way!

6. Fruit contains a lot of sugar.

Fruits do contain natural sugars; however, they also contain plenty of good-for-you vitamins, minerals and fiber. They’re an essential part to an everyday healthy diet. Keep these tips in mind: When having canned fruits choose fruits packed in their own juices or light syrup. Choose no sugar added dried and frozen fruits. Whether it’s fresh, frozen, dried or canned keep portions in check. The serving size for most fruit is ½ cup about the size of light bulb or baseball.