Hot Nutrition Myths: BUSTED

Everywhere you look online and on TV shows (I am looking at you, Dr. Oz show!) you hear some crazy "latest study" about nutrition. There is not alot of "black and white" truths as far as nutrition science goes and often these "latest nutrition trends" turn out to be duds. Here are some current nutrition duds I have been hearing lately:

“High Fructose Corn Syrup is the cause of obesity in America.”

The American Medical Association (AMA) recently sent out a press release that high fructose corn syrup “does not appear to contribute more to obesity than other caloric sweeteners.” High fructose corn syrup contains the same calories as sugar and several studies have shown that the body reacts the same way to high fructose corn syrup as regular table sugar. Too much regular sugar or high fructose corn syrup could cause weight gain in some individuals. High obesity rates in the US are complicated and caused by many different factors, not one single food ingredient. 

“Organic foods are more nutritious than regular foods”

There is little evidence that proves organic foods contain more nutrients than conventional foods. The research that has been conducted shows differences not significant enough to affect any individual’s nutrition status. Economic, environmental, and personal beliefs about organic foods can be considered in your decision on what to purchase, however nutrition content is not a proven factor that makes organic foods healthier than conventional foods.

“Too many carbs make you gain weight”

There is no evidence to suggest that carbohydrates can cause weight gain. Too much of any food might make you gain weight. It is not a good strategy to eliminate one type of food to lose weight. Decreasing the amount of any foods you eat period may help you lose weight.

“Bottled water is healthier than tap water”

A study by the Natural Resources Defense Council stated that bottled water is not safer or healthier than most tap water (if your water supply has been tested and is not safe, then ofcourse bottled water is safer). Both types of water are regulated by the government. The EPA regulates tap water and the FDA regulates bottled water. Drinking water is better than drinking sugary drinks like sodas, but it is not better to drink bottled water instead of tap water. In fact, most bottled water does not contain fluoride which is a concern for dental health. Fluoridated water helps strengthen teeth and prevents cavities. Many cities and counties put fluoride in tap water. Find out if your tap water has flouride in it by checking this website.

“Artificial sweeteners cause cancer”

The FDA has approved several artificial sweeteners for use in the US. These include Acesulfame-K, saccharin (“sweet-n-low”), aspartame (“equal”), sucralose (“splenda”), and neotame. These sweeteners have been deemed safe in normal humans based on many studies on rodents and other animals. These animals were given amounts of artificial sweetener much higher than anyone could ever consume and there were no harmful effects reported. The levels recognized as safe are so high that most humans could never even consume that much in a typical day. Artificial sweeteners are beneficial to people with diabetes and those looking to manage their weight. Artificial sweeteners are also beneficial to dental health as they do not contribute to increased cavities.

 

“You can prevent certain diseases by eating certain foods”

The popular media has many stories about “superfoods”: certain foods which some claim to have extra beneficial compounds to prevent certain diseases. Research is being done on many of these foods, but there are likely never going to be any food “silver bullets” in disease prevention. From what we do know now, eating a wide variety of foods from all of the food groups to include fruits, vegetables, whole grains, and low fat dairy can provide you with a well balanced diet and adequate nutrition so your body can be as healthy as it is meant to be.

- Allison Leonard, RD

Understanding Percentile

The children we see each day are all different.  They have different family histories and come from a diverse range of backgrounds.  Even being a boy or a girl plays a role in what is “normal” for them.  Despite this, one of the most common questions we hear is:

How much should my child weigh?

Everyone grows differently and what is normal for another child may not be normal for your child.  The only way to answer the question of what is “normal for your child” or “how much your child should weigh” is to work closely with your nutritionist or doctor. 

When you bring your child to a WIC appointment, one of the first things we always do is weigh and measure them.  This is so that we can see how your child is growing.  When you go back with the nutritionist, she may tell you which percentile your child is in. 

But what do those numbers really mean?

The percentile is just a number that is used to place a child in comparison to his or her peers.  There are two peer groups we are looking at when we give you those numbers:

Height/Age:  This is how short or tall your child is compared to other children of the same age.

A large number indicates that your child is taller than most children of the same age.  A small number indicates that your child is shorter than most children of the same age.  A child in the 50^th percentile is right in the middle and therefore at the average height for children of the same age.

Weight/Height:  This is how much your child weighs compared to other children of the same height

A large number indicates that your child weighs more than other children of the same height.  A small number indicates that your child weighs less that other children of the same height. 

[For Example:  Andrew is in the 75^th percentile for his height.  So, Andrew is taller than 75% of other boys his age and shorter than 25% of other boys his age, which is just fine.]

When your doctor or nutritionist gives you this number, keep in mind that normal does not equal average.  A percentile number alone cannot tell us if your child is healthy or unhealthy.  That number simply shows us where your child stands in comparison to their peers.  In other words, the percentile number is only one part of the big picture, so don’t be worried if you child falls above or below the 50^th percentile.

If you are a WIC participant and are concerned about your child’s growth, call your local WIC office and ask to speak with a nutritionist.

Valerie Marcellus, Nutritionist

Stay Sun Smart!

Catch Some Rays In a Safe Way!

The Summer season is fast approaching and there is a list of outdoor activities to be tackled. But, wait! Let's take a look at some of these sun safety tips to keep you and your family safe from overexposure of the sun's rays!

1. Cover up! Be sure clothes that clothes can screen out harmful rays by placing your hand inside the garment to make sure you can not see through it. Infants should avoid the sun whenever possible, especially infants under 6 months. Bring a wide umbrella for kids to play in so they can seek shade when playing for long hours.

2. Apply and Reapply! For kids 6 months and older select an SPF of 30 or more for the best protection. Be sure the label states that the sunscreen protects from both UVA and UVB rays. For the best protection from the sun apply 15-30 minutes before going outside. Don't forget your ears, lips, feet and hands! Reapply sunscreen every 2 hours.

3. Get some fashionable eye wear! Protect your eyes from sun exposure and be sure to wear sunglasses. Make it fun and allow the kids to pick a pair they like! Purchase sunglasses with a label ensuring that they provide 100% UV protection.

4. Sunburn - Sunburns can sneak up on a child and they may not realize it until later in the evening. Apply aloe gel to the sunburned areas to help decrease the burning. Hydrate the skin and apply lotion to the skin every few hours. If the sunburn is severe and/or begins to blister call your doctor.

5. Be a role model - Be sure to wear sunscreen and set an example for your kids! Make putting on sunscreen and wearing protective clothing and glasses a routine and your kids will follow.

Check out more sun safety tips here

Remember have fun this summer and be sun smart! 

Megan Mauer, Nutritionist

Tasty Recipes for Fruits and Veggies

Spring and summer are great seasons to try out new fruits and vegetables.  The farmer's markets are up.  The prices are right and the quality is wonderful.

Not quite sure what to do with new fruits and vegetables?  Check out this cool tool that gives you recipes based on the fruit(s) or vegetable(s) you have available.  This tool is perfect for those days when it isn't time to go grocery shopping yet, so you're wondering what to do with the random ingredients you have on hand or for figuring out what to do with those fruits and vegetables you are trying for the first time. 

This spring and summer, don't be afraid to try out new fruits and vegetables!

Valerie Marcellus, Nutritionist

Strawberries!!

You have probably seen strawberres at the supermarket and at the local farmer's market. Strawberries are in season right now which makes them priced cheaply and at most supermarkets. Strawberries are full of Vitamin C, B Vitamins, and many minerals.  They are an excellent snack and most children love their sweet taste especially when they are in season and nice and ripe.  You can add strawberries to a salad to give it a sweet taste or put it in a smoothie. Also for a fun family activity you could go to one of the pick your own strawberries in the area.  

Westmoreland Berry Farm

For more information please contact them at : 804-224-9171

Mt Olympus Farm

For more information please contact them at : 804-448-0395

Millers Farm Market

For more information please contact them at : 540-972-2680
These are three places nearby that would make for a fun family afternoon with delicious treats to take home that the whole family will love!

-Eileen Alwang
WIC Coordinator

Make Hard Cooked Eggs in the Oven

I am so excited to have discovered this tip last night! Preheat oven to 325. Place eggs in a muffin tin so they don't roll around and bake for 25-30 mins. Let them cool and you have a quick and easy source of protein, perfect for breakfast, snacks, or in recipes!

This is way easier than the traditional method that I always seemed to mess up somehow (anyone else get as frustrated with hard to peel eggs as I do?). I tried this and had perfectly hard cooked eggs for breakfast this morning. Try it!

- Allison Leonard RD

Community Celebration

Let's celebrate the new farmer's market opening at the Spotsylvania Regional Medical Center.  There will be a community celebration on May 16th starting at 3 oclock to celebrate the new market.  This market will be in the far parking lot at 4600 Spotyslvania Parkway, Fredericksburg 22408. It will be open every Wednesday from 3pm to 7pm  through Septemeber 26th.

   Snap EBT tokens will be accepted at this market!!  Come out and enjoy the new market!