• 11. A food labeled “93% fat-free” gets just 7% of its calories from fat.  This is false.  It’s another misleading label.  When something is listed as this is, the numbers refer to the weight of the product rather than the calories.  In other words, 7% of the weight is fat, not 7 out of every 100 calories – and that can make a big difference.  7% ground turkey, for example, has 8 grams of fat per 160 calorie serving (3 ounces), which means it actually gets 45% of its calories from fat – way too much.
• 12. You don’t have to worry about fruit intake if you are on a high-protein diet.  This is also false.  If you are on a carbohydrate-restricted eating plan, you may be missing out on phytonutrients, substances that are essential for optimal health.  These powerful antioxidants are especially well represented in fruits and vegetables, as are a battery of vitamins and minerals that could protect you against cancer, heart disease, and the general effects of aging.  Aim to eat different colored fruits – up to five servings per day – for optimum protection and longevity.
• 13. Caffeine is bad for you.  Another false statement.  Coffee may have some unhealthy side effects, but caffeine itself is innocent.  A recent study published in the American Journal of Clinical Nutrition found that drinking lots of coffee raises blood levels of a blood compound called homocysteine, which is considered a cardiac-risk factor.  However, it’s not known which ingredients in coffee are to blame; caffeine is not one of the leading suspects.  Experts recommend no more than five cups of coffee a day; of course, high amounts of caffeine can cause problems with insomnia as well as anxiety and tremors.
• 14. Avoid dairy foods if you have a cold or the flu.  This is false.  There is no scientific basis for avoiding dairy products when you’re sick.  If you find that milk or cheese causes phlegm to build up in your respiratory tract, by all means, get your calcium from other sources.
• 15. Fat-free and sugar-free deserts are safe for dieters.  This is false.  Most fat-free foods are loaded with sugar to compensate for the taste of the missing fat, and that means they can have the same or even more calories than their fat-laden counterparts.  It’s better to enjoy a smaller portion of the real thing in a weekly “cheat” meal, rather than to consume too much of a poor substitute.  The key here is that it should be a much smaller portion.
• 16. The fat and cholesterol of game meats are no different than those of domesticated meats.  This is also false.  Antelope, EMU, venison, and bison are lower in total fat, saturated fat and cholesterol than beef.  These exotic meats are now available in many restaurants and markets.
• 17. Avoid eggs if you have high blood cholesterol.  This is not really true.  You can have the whole egg, yolk and all.  Again, it’s saturated fats such as the cream in your coffee, the butter on your toast, the porterhouse steak on your plate, or those Buffalo wings between your fingers that raise cholesterol levels.  To maintain a healthy level, try to maintain a lean body weight, switch from saturated to monounsaturated fats such as olive oil and canola oil, and exercise regularly.
• 18. Sea salt is superior to regular salt.  This is false.  There is basically no difference between the two.  Table salt comes from salt mines, and sea salt comes from evaporated seawater.  Both of these are 99% sodium chloride.  The principle difference between the two is that sea salt contains no additives.  Table salt contains magnesium carbonate, to prevent clumping, and potassium iodine, to prevent iodine deficiency disorder such as goiter.
• 19. Snacking is a good way to maintain your weight.  This is actually true.  Eating every 3-4 hours reduces overall insulin release during the day, which may be linked to a reduction in body fat.  More importantly, small and frequent meals do a better job of curbing appetite in men according to a recent study published in the International Journal of Obesity and Related Metabolic Disorders.  Also, eating more often provides the body with a constant flow of the building blocks your muscles need to repair and grow.  The best kind of snack should contain some fat, some carbohydrates and some protein.  Obviously, if you are trying to lose weight, snacking on fruits and vegetables would be a better way to go.
• 20. Sugar is bad for you. Obviously, if you have diabetes this may be true, but otherwise it is not necessarily a problem.  Sugar after a workout is fine, as most of it is store as usable muscle glycogen.  Even so, concerns have been raised about sucrose – common called table sugar – which is found in candy, soda, and sugar packets you put in your coffee.  A 1997 study in the American Journal of Clinical Nutrition found that diets high in table sugar trigger fat production.  The key here is that as with so many foods, it is not that we should overindulge.  Additionally, if you eat sugar after your workout, make sure to follow that up with a small-balanced meal of fats, carbohydrates, and proteins to maximize glycogen loading.

Dr. Peterson is a doctor of Family and Community Medicine at the Walter L. Aument Family Health Center, 317 S. Chestnut St., Quarryville.