Nutrition & Common Preconceptions

Source : Nutriactis/Rouen-Normandie hospital

Summary

“Nutritionally, the potato is a vegetable” : FALSE
“The collation is a snacking” : FALSE
“The breakfast makes fat” : FALSE
“The nap makes fat” : FALSE
PNNS recommendations “Eat five fruits and vegetables a day”: Clarification
Conclusion

Nutrition plays an essential role in physical and mental health. Preconceived ideas abound in the media, and it is often complex to distinguish validated information from wrong ideas. In this context, nutrition professionals are confronted with a big challenge : detect the false information and deconstruct it in order to avoid the disinformation and all associated risks. It is important to be careful against messages diffused by the media and to consult nutrition professionals to obtain reliable information and scientifically validated. We are going to present to you some ideas frequently diffused in the media and discuss their pertinence.

“Nutritionally, the potato is a vegetable” : FALSE

A vegetable is defined as a vegetable plant whose certain parts can go into the diet (tuber, root, etc.). So, the potato is a vegetable from a botanic point of view. However, due to its high carbohydrates content, it is nutritionally considered as starchy food. The majority of the energy comes from starch, which is a carbohydrate.

Note: Corn, kidney bean, flageolet, chickpeas are also high in starch and are nutritionally considered as starchy foods.

Although potatoes are not nutritionally a vegetable, they also contain dietary fiber in their skin and their flesh, thus promoting satiety and the proper functioning of the digestive system. They are also an interesting source of vitamins and minerals, including vitamins C and B6, potassium, magnesium and iron, which are essential for a healthy organism. However, its nutrient content can change depending on the cooking method. For example, boiling potatoes with the skin on would limit the loss of potassium.

According to the type of starch and its cooking, the glycemic index (GI) (1) of the potatoes can vary. Based on several studies, one of the lowest GI is that of the boiled potatoes then cooled. In fact, when they cooled, their rate of resistant starch (which resists the degradation during digestion to reach the large intestine) increases. This induces a decrease in the GI and favors the production by the microbiota of molecules recognized as “beneficial” for health (Short chain fatty acids = prebiotics).
**(1) Glycemic Index is the impact of food on blood sugar (glycemia) and the rate of absorption (MAX 100 = sugar). **

“The collation is a snacking” : FALSE

The collation (2) (light meal) corresponds to a food intake (morning or afternoon) in response to signals of physical hunger contrary to snacking. When the collation is controlled and balanced, it can limit the feeling of hunger, the associated frustration, and therefore food compulsions.

Despite awareness campaign about nutritional recommendations, collations are still often composed of foods that are too sweet, too fatty and ultraprocessed, so unbalanced and harmful to health. For a mindfulness collation, it is important to get away from all sources of distraction because they can disrupt the food sensations and therefore modify the eating behavior.

Thus, if the physical hunger appears, it is recommended to take a collation with food rich in fiber, an to limit fat and sugar intake. Here is an example of a balanced collation :

This type of collation helps to satisfy hunger while providing essential nutrients to reach your nutritional needs. Additionally, studies have shown that a balanced collation does not affect daily food intake (calories); dinner is generally later and less plentiful.

“The breakfast makes fat” : FALSE

Breakfast is an important meal because it is the first meal to break the nocturnal fast (3) and provides essential nutrients and energy to the body for its proper physical and intellectual functioning during the morning. A balanced breakfast usually consists of:

Eating whole cereals and fruits at the breakfast brings dietary fiber, which provides a greater fealing of satiety and could help reduce the risk of diabetes and obesity. The consumption of dairy products not only brings protein but also calcium, which is essential for healthy bones.

A balanced breakfast could limit snacks in the morning and provide the energy needed to start a good day. However, if you are hungry in the morning, despite breakfast, do not hesitate to have a balanced collation . Moreover, according to several studies, skipping breakfast several times a week could increase the risk of obesity, so it is better to eat breakfast daily.

If you want more information on breakfast or collation, you can contact a nutrition professional who can guide you and give you information.

**Night fasting is defined as the period of time without food intake between lunch and the next day’s first intake.

“The nap makes fat” : FALSE

About 57% of people with eating disorders (ED) have sleep disorders, such as difficulty falling asleep, parasomnias, hypersomnia and insomnia. As a result, fatigue can appear during the day, leading to an increased risk of eating compulsions and the consumption of energy-rich foods (too fat and/or too sweet and/or too salty), which could induce obesity.

In response to this fatigue or simply to take some time for yourself, it is possible to sleep during the day for a short time, often after lunch; this is called a nap. According to several studies, the benefits of napping remain unclear. Indeed, there are many factors that can change its effectiveness: the time, the duration, the age, or the sleep of the person.

According to several studies, taking frequently long naps, even to counterbalance a lack of sleep, could alterate the nighttime sleep process, internal body rhythms and lead to an increased risk of type 2 diabetes and obesity. A short nap in the early afternoon (1h) would be the most optimal.

Ideally, it is important to have quality and quantity of sleep. Following lifestyle rules can help you improve your sleep: no screen before bedtime, a fixed time to get up and sleep, avoiding stimulants (alcohol, coffee, etc.).

If you feel the need for a nap, opt for short naps of less than 30 minutes in the early afternoon to avoid post-awakening sleepiness. If you still have a sleep disorder and/or significant fatigue, we recommend you to consult your doctor who will be able to advise you.

PNNS recommendations “Eat five fruits and vegetables a day”: Clarification

The National Nutrition Health Program (PNNS) is a french public health plan aimed at improving the health status of the population by acting on one of its major determinants: Nutrition. It is mainly known for his message “Eat 5 fruits and vegetables per day“. Nevertheless, studies have pointed out that this message can be difficult to interpret. Indeed, some people may understand that 5 fruits or vegetables (ex: 2 strawberries + 3 radishes) would be enough to reach the recommendations, while the message talk about serving.

The message talks about 5 servings of fruits and vegetables per day. However, the term “serving” is not clearly defined in the eyes of the population. It has been determined that one serving corresponds to all that fits in one hand, representing around 100 g. It is important to note that this serving is suitable for an adult, but may vary depending on the population. For example, for a child aged 4 to 6 years old, the portion will be reduced by half.

The choice of servings was based on two studies that showed that consuming five servings of fruits and vegetables per day, is associated with a reduced risk of mortality. The ideal is to consume 2 servings of fruit and 3 servings of vegetables per day and diversify as much as possible. To have a healthy body, a varied diet with all food categories (meat, starch, dairy products, etc.) is essential.

Conclusion

In conclusion, it is important to question the preconceived ideas about food and health. Advice from a health professional or from sites based on scientific evidence can guide us towards better-informed choices. It is important to underline that there are no good or bad foods ; you should eat diversified, balanced and with pleasure.

By staying informed and listening to our body’s sensations, we can adopt a balanced and healthy diet for our health and well-being.