Thoughts for food
Dietitian Cara Rosenbloom answers some frequently asked questions.
One of my favourite parts of being a dietitian is teaching group nutrition classes, whether at workplaces, hospital wellness clinics or community centres. I enjoy answering common food and health questions, and I often surprise people with facts that run counter to their long-held beliefs.
Some nutrition questions are asked so frequently that I thought it would be helpful to share them and the answers.
1. Is vegetarian (or keto, or ...) the best way to eat?
In any given class, the subject may be “keto” or “the Mediterranean diet” or “vegetarian,” and the answer is always the same: There’s not one best way to eat for everyone. We are all different, and it would be impossible to choose one plan that would be right for everyone. The best plan for you is the one that meets your medical and nutritional needs while also being affordable, accessible, enjoyable and something you can stick with for the long term. Sometimes that may not be clear, but seeing a dietitian can help you figure it out.
2. Is sugar (or salt, or fat) the biggest problem in our diets?
No single nutrient or ingredient is the cause of poor diets. We live in an environment where highly palatable and cheap food is available everywhere. Pizza, chips, pastries and soda are dietary staples, and the average American gets almost 60 per cent of their daily calories from such ultra-processed foods. What’s most problematic is eating too much of those ultra-processed foods and not enough whole foods (such as vegetables, fish and nuts) over a long period of time.
3. Do microwaves cause cancer?
Many have asked about the safety of using these appliances to warm up leftovers. They worry when they hear the word “radiation.” Although radiation may be linked to damaged cells and an increased cancer risk when it’s high frequency and there’s prolonged exposure, microwaves use low-frequency radiation for short periods. Well-functioning microwaves are deemed safe by the World Health Organization and the World Cancer Research Fund, as long as the door closes properly and the microwave has no dents or leaks.
4. Do I need to drink eight glasses of water daily?
Drinking water is vital because we lose fluid every day through sweating, urinating and breathing. But how can it be possible that each one of us — regardless of age, gender, size, activity level and diet — requires eight glasses per day? The answer: It’s not. There’s no scientific basis for the “eight glasses” number. In most cases, thirst is your best indicator that you need a drink. If that sense is compromised, keep beverages visible so you remember to sip throughout the day.
5. Is food labelled “organic” more nutritious?
Organic refers to a method of farming, but it’s not a health claim. An organic logo tells you nothing about the calories, fat, salt, sugar or vitamin content of food. A cake made with organic white flour, organic sugar and organic butter is still cake — it’s not suddenly “healthy cake” because the ingredients were grown using organic farming methods.
6. Should I avoid fruit because it has too much sugar?
The No. 1 source of added sugar for individuals, providing 47 per cent of the sugar in their diet, is sweetened beverages — items such as soda, fruit punch and energy drinks. Fruit provides one per cent of the added sugars we consume. Even if people met their daily fruit intake it wouldn’t come close to the volume of sugar we get from ultra-processed items. If you want or need to cut back on sugar, swap sweetened beverages for water.
7. Do I have to drink milk to get calcium?
Dairy products such as milk, cheese and yogurt are a great source of calcium, with about
250 to 350 milligrams per serving. (Adults require 1,000 to 1,200 milligrams of calcium per day, depending on age and gender.) Dairy products are an easy and convenient way to get enough calcium, but they’re not the only way. Fortified plantbased beverages (such as those made from almonds, oats and cashews) also have 300 milligrams of calcium per cup. Foods such as kale, almonds, white beans and tofu have about 100 milligrams of calcium per serving.
8. Are fresh vegetables better than frozen?
The nutritional differences between fresh, frozen and canned vegetables is minuscule. Vegetables are filled with vitamins, minerals and fibre, which help reduce the risk of developing heart disease, Type 2 diabetes and some types of cancer.
9. Is discarding the salt shaker enough to cut sodium intake?
People may be told to slash sodium consumption when battling heart or kidney problems, but skipping a sprinkle of salt is not enough. Only 11 per cent of the sodium we consume comes from salt that is added at the table or when cooking. A whopping 71 per cent comes from processed, packaged and restaurant food. If you need to cut salt, choose fresh and whole foods.