Check Out These 10 Debunked Food Myths

Grocery chain ShopRite has been running an “in-store registered dietitian” program for its customers, including Main Line locations, for 10 years. For its 10th anniversary of its dietician program the store released a list of the "Top 10 Biggest Food Myths Debunked."

Check out ShopRite’s "food myth" list below:

1. YOU HAVE TO EAT LESS TO LOSE WEIGHT – While portion control is important when trying to maintain a healthy weight, you don’t have to starve yourself to shed pounds. In fact, dietitians agree that eating more often, but in smaller portions, keeps your hunger satisfied and can help you lose weight.

2. CARBOHYDRATES MAKE YOU FAT – Carbohydrates are an important part of a well-balanced diet, especially for those who have diabetes. While carbohydrates do raise your blood sugar, the key is to consume more whole-grain, minimally processed carbohydrates to help keep your blood sugars in check. This includes things like quinoa, beans, and whole fruit with the skin on.

3. EATING AT NIGHT IS BAD – Nutrition experts contend that all calories are the same -- no matter what time you eat them. The only thing that matters is the total number of calories you ingest daily.

4. TABLE SALT IS BAD – By now it’s been pretty well documented that too much salt and sodium in our diets is unhealthy and could potentially lead to health issues down the road. However, most dietitians will tell you that a pinch of table salt added to a home-cooked, otherwise sodium-free meal isn’t going to push the needle of your daily sodium intake. When it comes to salt and sodium in our diets, it’s usually meals prepared in restaurants, fast food locations, or highly processed foods that contain the high-levels of sodium that are dangerous for our diets.

5. FRESH FRUITS AND VEGETABLES ARE BETTER THAN FROZEN – Not true! These days, new technologies allows fruits and vegetables to be flash frozen at the peak of ripeness. In some cases, frozen produce is actually “fresher” than the “fresh” stuff that’s on the shelf.

6. LOW FAT FOODS ARE ALWAYS BETTER – Without fat the body is unable to absorb the nutrients it needs to thrive. That’s why it’s more important to read food labels and search out those that provide “healthy fats,” such as avocado, fatty fish, cheeses and chia seeds.

7. EGGS RAISE CHOLESTEROL LEVELS – The body’s cholesterol levels are affected by particular saturated and trans fats. However, eggs contain very little saturated fat -- only 1.5 grams of fat per large egg and zero amount of trans fat. Eggs contain 13 naturally occurring vitamins and minerals. So feel free to get your egg on!

8. KALE IS A MUST FOR A HEALTHY DIET – Kale-haters, take note. While this dark, leafy vegetable offers many valuable vitamins and minerals, there are plenty of other dark, leafy vegetables you can consume that offer much of the same nutrient values. And, you won’t have to feel like you’re eating the garnish.

9. HEALTHIER FOOD IS MORE EXPENSIVE THAN “REGULAR” FOOD – It does not have to cost a lot of money to eat better! For the best deals on fresh produce, shop weekly sales and look for seasonal varieties. Frozen and canned fruits and vegetables are also a great option, providing the same nutrients as fresh produce at a lower cost. Stock up on frozen fruits and vegetables with no added sauces or sugar, low-sodium or no added salt or canned in 100% juice. TIP: by rinsing canned vegetables or beans under running water, you'll remove some excess salt. For budget-friendly protein sources, try dried or canned beans, lentils, tuna or salmon in water, eggs and natural peanut butter. And don't forget, a little planning goes a long way!

10. YOU CAN'T “GET HEALTHY” IN A SUPERMARKET – We are often asked about the challenges of eating healthy today. The answer is in this metaphor for life - you can find good things and bad, but it becomes our responsibility to choose wisely. If we really open our eyes, the abundance of nutritious items available in nearly all sections of the supermarket like produce, seafood and even the frozen department, makes the choice a simple one.

For more information about the company’s dietitian program – which offers customers one-on-one consultations, weight-loss classes and other events –and health-related events, click here.

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