The problem with simple advice is that it’s often simply ridiculous. That’s the case with a number of well-intentioned tips for eating a healthier diet.
Shop-the-perimeter myth
For instance, the old adage for finding the healthiest foods in the supermarket is to “shop the perimeter of the store.”
“It’s just not true,” said Leah McGrath, registered dietitian with Ingles Market. “That’s where the bacon, beer and bakery are located.”
Speaking at the annual meeting of the Georgia Academy of Nutrition and Dietetics, McGrath debunked supermarket myths.
“The whole ‘shop the perimeter’ thing might have started because markets often put their produce sections there, but don’t miss shopping in the center of the store, where you’ll find whole grain cereals, rice, beans and other healthful foods.”
Often in the middle aisles, the freezer section also is stocked with nutritious frozen fruits and vegetables, which offer an affordable year-round variety.
Avoid-all-white-foods myth
While it’s true that we should eat foods in a variety of colors to get a variety of nutrients, did you know that the pigments in certain white-colored foods are beneficial as well?
“I like to challenge the ‘don’t eat anything white’ rule because onions, garlic, potatoes and bananas are fabulous for you,” said Jenna Braddock, registered dietitian and sports nutrition specialist. Don’t forget cauliflower, white beans and rice.
The avoid-white-foods advice started as a way to direct shoppers and diners to foods higher in whole grains and fiber, such as brown rice and whole wheat pasta. But, still the best guide to finding dietary fiber content is reading the nutrition facts label.
Late-night-eating myth
Another nutrition sound bite that’s difficult for me to digest is the one that blames eating at night for putting on unwanted pounds. The truth is that calories eaten in the dark are not more fattening.
However, you will gain weight if late-night meals put you over your calorie limit for that day. And after-dinner snacks can be more indulgent — such as binging on chips while binging on a favorite TV series, or diving into that big bowl of ice cream — which can contribute to excess calories.
Also, eating high-fat and spicy foods before bedtime can cause indigestion that might disrupt a good night’s sleep. Sleep deprivation slows down your metabolism and — double whammy — you could wake up too tired for a morning run or trip to the gym.
