Fresh Food Feature, never expires always inspires

Should fat be eliminated from a diet?
Do I need to eat meat every day?
Do low-carb diets work?

Our Nutrition Specialist Dr. Anne Murphy confronts common nutrition myths in the following piece about nutrition fallacies.

Nutrition Fallacies: Anne Murphy (PhD, RD)

It is difficult to get enough protein. (False)

Dairy, meat, dried beans are very high. Average American diet provides 2-3 x the need.

People need meat every day. (False)

Kids need protein (about 25 grams) which can come from dairy and other foods. Adults need about 50-60 grams.

Eating meat/protein builds muscle. (False)

Activity builds muscle. Protein is needed for all growth but extra amounts are stored as fat or converted to glucose and used for energy.

Low carbohydrate diets are a good way to lose fat (False)

The body needs a minimum amount of glucose (which can be supplied only by carbohydrates). If it is not supplied the body will convert protein (from foods or from muscles) to glucose to meet the brain’s need for energy. The ONLY way to lose fat is to consume fewer calories than you burn.

Fat is “bad” and should be eliminated from the diet. (False)

Fat is essential and important for development of brain tissue in infants

People need to take vitamins to be healthy. (False)

A multiple vitamin/mineral is a good idea. Areas of concern: iron (children over age 1) calcium after puberty especially if pop is consumed instead of milk.

Foods labeled “low or non fat” are nutritious. (False)

Look at calorie and sugar levels.

Chocolate milk is less nutritious than white milk. (False)

They have similar levels of calcium and protein, as do skim, 2%, whole; not high in iron

Salads are not fattening. (Might be false)

Dressings add lots of calories! So do cheese, hard-cooked eggs, etc.

Frozen fruits/vegetables are not as nutritious as fresh ones. (Nearly false)

They have about the same nutrient value as fresh ones.

Sugar makes kids hyperactive. High amounts of sugar consumed “alone” cause a quick rise and then drop in blood sugar. Starch is digested more slowly. The problem with sugary foods is displacement of nutritious ones and they tend to be low in iron

Recommendations: Snacks should include fruit, low or non-fat milk and dairy foods (yogurt, cheese). Limit sweets, processed foods, juice drinks and sweetened cereals. Increase fiber by consuming WHOLE grains, fruits (with peels), veggies and legumes.

Meet Team Milne/Echols

Denise Milne, mentor from Farmington, and twins Christian and Christopher Echols from Detroit

Denise has been a PE swim teacher in Detroit Public Schools for 30 years. She is also involved in USTA tennis and singing groups at church. She enjoys reading the Bible, playing tennis, and getting together with high school friends. Denise has worked with Christian and Christopher for a few months. Christian and Christopher are twins, with Christian being the oldest by 10 minutes. They attend Hutchins McMichael School and are involved in basketball and chess club. The brothers enjoy watching and playing sports. With Denise, they eat healthy lunches, play tennis and go running. Denise spends time making food and stretching with Christian and Christopher and was happy when they said “stretching feels good,” and that the salad they ate was “better than honey buns.” She admires their commitment to training and eagerness to learn. They both enjoy their Wednesday practice runs and look forward to meeting new people at the 5K.

Meet Team VanWyngarden/Jordan

Jonathan VanWyngarden, mentor from Holland, and Andy Jordan, mentee from Holland

Jon works for Americorps through the Faith In Youth Partnership, and is also studying to become an English teacher. He is involved in church programming, Kids Hope USA, after-school tutoring and middle school youth group. Jon enjoys playing the guitar, reading good books, writing and gardening. Jon and Andy have been matched for a year and a half. Together they enjoy biking, getting ice cream, hiking, goofing around and simply hanging out. Andy is in eighth grade at West Middle School and is involved in Blacktop recreation at Calvary Reformed Church. He likes basketball, baseball and running, especially with Jon. One of Andy’s favorite memories with Jon is when they cooked a homemade pizza with his family. Jon remembers one of the first nights they hung out when they walked on the beach and pier. He appreciates Andy’s carefree spirit, and love of life. Jon also admires that Andy loves people for who they are and is very creative and fun. They look forward to accomplishing the goal of running the 5K together.