But, I do at the very least try to stay up-to-date about the latest in nutrition information.

Lately, though, I’ve been a more confused than ever about healthy foods. Between news stories about sugar and fats, a new Canada Food Guide, and a bunch of Netflix documentaries each claiming some kind of food group is the devil, I’m not too sure what I should be focusing my attention on and keeping off my plate.

I spoke with registered dietitian Daphna Steinberg at Sunnybrook for some help: What’s the worst for me? Sugar, salt or fat?

“This is a complicated question,” she said, kind of as I expected. “Each has it’s issues.”

Here’s what else she had to say to help us understand each of these offending groups.

What’s the issue with eating too much salt?

About 50 per cent of Canadians are what’s called “sodium sensitive”. This means that eating too much salt will raise their blood pressure, which can put them at risk of developing heart disease or strokes.

What’s the issue with eating too much sugar?

Eating too much sugar can increase your risk for developing obesity and diabetes.

What’s the issue with eating too much fat?

Fat has a lot of calories, so eating too much total fat can lead to obesity. The challenge with choosing low fat versions of foods such as yogurts or peanut butters, among other things, is that the fat is often replaced with sugar or cornstarch to maintain the texture of the foods. So just switching to low fat isn’t a great option. Another challenge with fats is the type of fat: not all fats are created equal.

Can you remind us what’s the difference between saturated, unsaturated fats, and trans fats, please?

Saturated fats (those that are solid at room temperature) are found in foods like butter, coconut oil and meat. These increase unhealthy cholesterol.

Trans fats are made from hydrogenated vegetable oils and are found in things like packaged baked goods, hard margarine and snack foods. Trans fats not only increase unhealthy cholesterol but can actually cause heart disease.

Most unsaturated fats (those that are liquid at room temperature) like olive or canola oil are healthy and may actually improve cholesterol levels.

What’s the fat in fish? That’s a good fat too, right?

Yes, that’s another healthy fat: omega-3 fat. It is an essential fat, meaning that our bodies can’t produce it so we must get it from food. We know that omega-3 fat helps to decrease a fat in blood called triglycerides and improve blood pressure. It’s found in fatty fish like salmon or trout, and also in nuts and seeds such as chia or flax.

Where can we go to find good, reliable info about this kind of stuff? I feel like every time I read an article, it says the opposite!

The mainstream news can be confusing when it comes to reports on nutritional studies. Speaking to a registered dietitian is your best, most reliable source of information for nutrition information, as we know how to interpret the science and take more than the latest headlines, but the whole body of research into account in our recommendation and make them apply to foods that individuals eat. On Eat Right Ontario and you can email a registered dietitian for free. Or, visit Dietitians of Canada for more info.

Are there any good “rules of thumb” so to speak about salt, sugar or fat?

This rule may be disappointing for some, as it’s likely what you’ve heard since you were a child: moderation in all things.

The post Sugar and salt and fats — oh my appeared first on Your Health Matters.

You can add another one to the list: the salt and ice challenge, which involves putting salt and water on your skin (usually the arm or hand), then seeing how long you can hold a piece of ice against it. Many people, particularly teens, have been recording themselves taking the challenge and then posting it on social media. Often, the people in the videos look to be in a fair amount of pain, showing off painful-looking red welts on their skin afterward.

So, what’s the problem with this challenge? Is it harmless, or is it actually dangerous?

“All the winner gets is a serious burn and a trip to the hospital,” says Dr. Marc Jeschke, director of the Ross Tilley Burn Centre at Sunnybrook.

You read that right – a burn. The mixture of salt, water, ice and body heat creates a unique chemical reaction that actually drops the temperature of the ice down to -28°C (-18°F). Holding something that cold directly against your skin will result in a full-thickness burn after only two to three minutes.

“A full-thickness burn means that the skin is totally destroyed. The skin becomes leathery and hard, and if the burn covers a large enough area, surgery and a skin graft may need to be performed,” says Dr. Jeschke.

So, why are people getting burn-type injuries from the salt and ice challenge, rather than typical frostbite? A key difference is the salt, which acts as an accelerant.

“In general, frostbite takes some time to develop, as the blood slowly crystalizes and causes damage,” says Dr. Jeschke. The salt and ice challenge causes injuries much more quickly, damaging the skin and nerve endings in the process.

You may be wondering how salt can cause ice to get colder, when we often use salt to quickly melt ice on our driveways and sidewalks. The answer lies in the unique chemical mix that ice, water, salt and body heat create. If you remove one of the ingredients from the equation, the chemical reaction will not happen. There is no source of heat present when you put salt on your icy driveway, meaning a different type of chemical reaction occurs, causing the temperature of the ice to rise rather than dramatically plunge (like it does in the salt and ice challenge).

Much like other challenges that have come before it, taking part in the salt and ice challenge is not a good idea.

“When you hold something cold against your skin and you feel pain, it’s your body’s way of trying to protect itself,” Dr. Jeschke says. “If you overcome the original feeling of pain, that’s not because you’re tougher or stronger, it’s because the nerve endings have been destroyed. Sometimes, that nerve destruction can be permanent, along with scarring on the skin.”

The post Why you shouldn’t take the salt and ice challenge appeared first on Your Health Matters.

Myth 1: You can never get enough folic acid in pregnancy

“Only women who have added risk factors for neural tube defects will need to take 5mg per day of folic acid in the first trimester,” says Steinberg. Otherwise, most women only need 1mg per day of folic acid. Ideally, all women of childbearing age should be taking folic acid even before they are pregnant.

Myth 2: I should limit my salt intake to prevent high blood pressure

Restricting your salt intake any more than before you became pregnant doesn’t seem to have any impact on your blood pressure. Instead, “focus on getting enough calcium and vitamin D,” says Steinberg. Milk products include both of these, and you should aim to have 3-4 servings every day. Another good source of calcium is your prenatal multivitamin.

Myth 3: Honey is a good substitute for sugar

If you are looking to cut down the amount of sugar you eat, honey is not a good substitute, especially during pregnancy. “Honey has just as much sugar in it as sugar. Plus, honey is not always pasteurized, and pregnant women should avoid eating unpasteurized foods,” says Steinberg. Instead, use an artificial sweetener. Always be sure to check the label though, as not all sweeteners are safe for consumption during pregnancy. The Canadian Diabetes Association has a comprehensive list of sweeteners.

Myth 4: I’m eating for two

It turns out this old saying is, well, outdated. “You should be eating twice as healthy, not twice as much,” says Steinberg. Too much weight gain can lead to a big baby, and a vaginal delivery can cause trauma (like shoulder fractures and nerve damage) to a big baby.

Myth 5: I shouldn’t eat any fish

Not all fish is bad in pregnancy- in fact, it’s a great source of protein and omega-3’s. “The fish you want to avoid is raw or undercooked fish, like sushi, and fish that is high in mercury,” Steinberg says. Types of fish that are high in mercury (and therefore should be avoided) include:

• Fresh/frozen tuna
• Shark
• Swordfish
• Marlin
• Orange roughy
• Escolar
• King mackerel
• Tilefish

Additionally, you should limit your intake of albacore “white” tuna to no more than 300 grams (6 ounces) per week.

The post 5 diet myths in pregnancy appeared first on Your Health Matters.