Look past myths, get nutrition facts

March is National Nutrition Month, a nutrition education and information campaign created by the American Dietetic Association. Each year, the campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

The theme for this year's nutrition month is Nutrition: It's a Matter of Fact. It's difficult to sort through all the information that's available about nutrition to discover what is fact and what is fallacy. Marketing ploys, clever phrases, media hype and celebrity testimonials can be confusing as we try to make good nutrition choices.

Following are some common and enduring food myths and facts provided by the American Dietetic Association.

Myth #1: Fresh fruits and vegetables are healthier than frozen or canned. The fact is that research shows frozen and canned foods are as nutritious as fresh. In fact, since lycopene is more easily absorbed in the body after it has been processed, canned tomatoes, corn and carrots are sometimes better nutrition choices. When selecting canned fruits and vegetables, watch for added salt and sugars.

Myth #2: Body weight is a reliable indicator of a healthful diet. The fact is that no two people have the same body composition. The measure of a person's diet and overall health is a combination of factors, including weight.

Myth #3: Eating carbohydrates causes weight gain. The fact is that calories cause weight gain. Excess carbohydrates are no more fattening than calories from any source. Despite the claims of low-carb diet books, a high-carbohydrate diet does not promote fat storage by enhancing insulin resistance.

Myth #4: Eating just before bedtime is fattening. The truth is that what you eat, not when, makes the difference. Calories have the same effect on the body no matter when they are consumed. Evidence does suggest that eating regular meals, especially breakfast, helps promote weight loss by reducing fat intake and minimizing impulsive snacking.

Myth #5: Eating sugar causes diabetes. Diabetes is actually caused by a lack of insulin in the body. Since foods that are high in sugar are often high in calories, overeating those foods can lead to weight gain. Research shows people who are overweight and obese are at increased risk for diabetes.

Remember that the best nutrition advice is based on science. Before adopting any changes to your diet, be sure the information is based on scientific fact. The 2005 Dietary Guidelines for Americans and the new food pyramid, MyPyramid, are based on scientific research. The website, www.MyPyramid.gov, has lots of good information about healthy eating choices and developing a personalized plan for healthy eating.

Rather than thinking about "good" and "bad" foods, think "nutrient-rich". The majority of our food choices should be packed with vitamins, minerals, fiber and other nutrients -- and lower in calories. Be sure to look at the big picture. No single food or meal makes or breaks a healthful diet. The total diet is the most important focus for healthful eating.

And, healthful eating must be balanced with physical activity to manage weight and promote overall health and fitness.

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at (620) 223-3720.