Food Myths
True or false:
You should avoid sodium/salt.
False! Your body needs salt in order to function properly.
This nutrient is your body's main source of fuel.
What are carbohydrates?
Carbohydrates are the preferred fuel source in your body. When you eat foods that contain carbohydrates, your body breaks them down into glucose. Glucose provides fuel for each cell in your body, particularly your brain and nerve cells. Your body can break down carbohydrates for energy much more efficiently than protein or fat.
This vitamin helps absorb calcium and is essential for bone health.
What is vitamin D?
Vitamin D helps calcium absorption and retention and bone mineralization. Vitamin D is also essential for nervous system function.
This mineral is found in table salt, Gatorade, and canned soups and helps support hydration.
What is sodium?
Fluid Balance: Helps regulate the amount of water inside and outside cells, preventing dehydration or swelling.
Nerve Function: Plays a key role in transmitting electrical signals in the nervous system, allowing muscles to contract and the brain to communicate with the body.
Muscle Contraction: Works with potassium to help muscles contract and relax properly.
Blood Pressure Regulation: Helps maintain blood pressure by controlling fluid levels in the blood. Too little can cause dizziness and weakness.
Electrolyte Balance: Works alongside potassium, calcium, and magnesium to keep the body's electrolytes balanced for proper organ function.
This vitamin is found in oranges, bell peppers, and strawberries, and helps with wound healing and immunity.
What is vitamin C?
True or false:
Sugar can give you diabetes
False! Diabetes is caused by a number of factors including genetics, but no food can cause it.
This nutrient builds and repairs muscle and helps to make enzymes and hormones.
What is protein?
Structural Support: Proteins form cell membranes, hair, skin, repair muscles, and tissues.
Biochemical Reactions: Enzymes are proteins that accelerate essential reactions - digestion, metabolism, and nervous system functions.
Hormonal Regulation: Protein form hormones that control growth, fertility, metabolism, and mood.
Cell Division: Proteins regulate cell division, replacing damaged cells and preventing uncontrolled growth.
Immunity: Antibodies identify and neutralize harmful bacteria and viruses to protect the body.
A deficiency in this bone-building mineral increases the risk of osteoporosis, especially in individuals with amenorrhea (loss of menstrual cycle).
What is calcium?
Food sources include dairy products, leafy greens, and fortified plant-based milks.
The mineral is found in bananas, potatoes, and beans, and helps with muscle and heart function.
What is potassium?
This vitamin is found in meat, dairy products, fortified grains, and eggs, and helps with energy and nerve function.
What is Vitamin B12?
Vitamin B12 plays a major role in red blood cell formation and the nervous system. Vitamin B12 is also necessary in the production of multiple neurotransmitters. Many researchers believe that low levels of vitamin B12 can impair production of serotonin, a neurotransmitter linked to mood control.
Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It is also added to some breakfast cereals.
True or false:
Frozen fruits and vegetables are just as nutritious as fresh ones.
True! There is a myth that fresh fruits and vegetables are more nutritious than frozen.
What macronutrient does our body not typically use as an energy source unless it needs to?
What is protein?
If you don't eat enough carbohydrates, your body will use protein as an energy source. Protein is needed to build muscle as well as several other functions, but if it is used for energy due to lack of carbohydrates, it cannot perform its proper function. Because your body is less efficient at breaking down protein to use for fuel, dangerous byproducts are released making it difficult on your kidneys as they try to rid the body of these toxins.
What types of vitamins need fat to be properly absorbed by our bodies?
What are fat-soluble vitamins (A, D, E, K)?
Vitamins come in two varieties: water soluble and fat soluble. Water soluble vitamins, such as B complex vitamins and vitamin C, dissolve in water and are excreted through the kidneys if you have excess amounts in your body. Unlike water-soluble vitamins that go directly into the bloodstream, fat-soluble vitamins require fat for absorption and are absorbed through the intestinal wall and into the lymph system.
This mineral is found in seeds, nuts, whole grains, and dark chocolate, and is needed for muscle relaxation and nerve function.
What is magnesium?
This fat-soluble vitamin is found in sunflower seeds, almonds, and avocados, and helps protect cells from damage, is an antioxidant, and supports skin health.
What is Vitamin E?
Antioxidant Protection: Acts as a powerful antioxidant, protecting cells from damage caused by free radicals, which can contribute to aging and chronic diseases.
Immune System Support: Helps support and strengthen the immune system, making the body more effective at fighting off infections.
Skin Health: Promotes healthy skin by protecting it from oxidative damage, helping with wound healing, and reducing the risk of skin damage.
Heart Health: Helps protect the heart by preventing the oxidation of cholesterol, which can reduce the risk of artery damage and cardiovascular diseases.
Cell Membrane Integrity: Maintains the health of cell membranes throughout the body, helping cells to function properly.
True or false:
Eating fats will make you gain weight
False. Fat is a major source of energy and your body needs fats to function.
This nutrient helps your body absorb vitamins and is the main component of your cell walls.
What are fats?
Energy Source: Fats provide energy, especially when glucose is unavailable.
Vitamin Absorption: Essential for absorbing fat-soluble vitamins (A, D, E, K).
Insulation & Protection: Helps regulate body temperature and cushions vital organs.
Hormone Regulation: Supports appetite regulation, reproductive health, cholesterol balance, and inflammation regulation.
Brain & Nerve Function: Crucial for memory, nerve signaling, and brain structure.
This vitamin is critical for vision, immune function, and skin health.
What is Vitamin A?
Vitamin A is important for vision and overall eye health, as well as important for the body’s immune system, healthy skin and mucous membranes.
This mineral is found in seafood, eggs, and iodized salt, and is needed for thyroid function
What is iodine?
This B vitamin is found in leafy greens, lentils, and oranges, and is essential for brain development and red blood cell production.
What is folate (Vitamin B9)?
True or false:
There are no such thing as empty calories.
True! All foods are nourishing and enjoying your food is also important!
This type of carbohydrate is not entirely digested but supports digestion and gut health.
What is fiber?
Fiber is a type of carbohydrate that is necessary for digestive health. Most fiber is not digestible. Fiber is necessary to help food move through your intestinal tract and feed the beneficial bacteria in your gut. Fiber helps prevent constipation and diarrhea.
This mineral is essential for oxygen transport in your blood, preventing fatigue, and energy production.
What is iron?
Helps carry oxygen in the blood so your body can function properly.
Gives you energy by helping turn food into fuel.
Supports your immune system to help fight off illness.
Keeps your brain sharp by helping with focus and memory.
Helps your body grow and develop, especially in kids and during pregnancy.
Plays a role in body processes, like making DNA and certain brain chemicals.
This mineral is found in shellfish like oysters, beef, and pumpkin seeds, and helps with immune function and wound healing.
What is zinc?
This fat-soluble vitamin is found in leafy greens (kale, spinach), broccoli, eggs, and dairy products, and helps with blood clotting and bone strength.
What is Vitamin K?