10 Nutrition Myths


Regular readers here know that since I retired I do not buy magazines as they are just too expensive. So I get them at the library for free. That often means I am reading how to prepare soil for a summer garden at Christmas time. But I look at it this way; instead of being six months late, I am six months early. I guess you can say I am a glass half-full kinda gal! 

This explains why just this week I was reading the April, 2010 edition of Cooking Light. This issue has a wonderful article titled, 10 Nutrition Myths that shouldn’t keep you from the foods you love!” 

The article begins this way: “Some nutrition myths bounce around in crazy e-mail chain letters and pop up on goofy evening news reports. Others fuel the sale of rip-off diet books. Some are so accepted they seem hardwired into our brains.”

This is music to my ears. Finally, a common sense article about food!! 

Some of you may remember my June 12th post, Common Sense Nutrition and Diet. In that post I shared with you my way of trying to eat well and healthy at the same time. 

Basically my technique is simply eating pretty much what I like and want, just eating less of it. To that basic formula I add more fruits and veggies; eat more fish, eat real food as opposed to boxed food as much as possible; and all of this combined with moderate fun exercise. If you want to read the entire post you can click here: Common Sense Nutrition.

Following are Cooking Light’s 10 Nutrition Myths.

  1. Added sugar is always bad for you.                      

          It’s not

     2.   Eating eggs raises your cholesterol levels.

           They don’t 

    3.   All saturated fats raise blood pressure.

          Some do not. Think dark chocolate.

    4.  The only heart-friendly alcohol is red wine.

         All alcohols in moderation confer the same health benefits.

    5.  Adding salt to the pot adds sodium to the food.

         Adding salt to water may make veggies more nutritious.

     6.  Fried foods are always too fatty.

         Not when fried correctly.

     7.  The more fiber you eat, the better.

          Natural fiber is good; foods fortified with fiber, not so much.

     8.  You should always remove chicken skin before eating.

          There is not that much difference except skinless is more expensive.

     9.  Organic foods are more nutritious than conventional.

          No difference in nutrition.

    10. Cooking olive oil destroys its health benefits.

         Olive oil can take the heat.

The article explains its findings in far more detail than I have done here. Basically, moderation is the key.

I could not find the entire article on line. But the CNN Health website has a very good and very detailed summary, including the research to back up the claims, of each of the myths if you want to read more. Simply click the link.

As I always say, eat, drink, and be merry.

Today’s Featured Recipe: Salmon Patties

This is a Chicken-of-the-Sea recipe I found in a magazine ad for their products many, many years ago. If you like your food a bit spicier add some  to diced jalapeños and/or hot sauce into your salmon mixture. You can stretch this meal to feed 6-8 by simply making the patties smaller.

Here is what you will need to for 4 people:

 2-6 ounce cans salmon

½ cup dry bread crumbs

½ cup finely chopped onions

4 tablespoons mayonnaise

2 eggs, beaten

2 teaspoons lemon juice

2 teaspoons parsley chopped

¼ teaspoon garlic salt

Oil for frying

This is what you do:

Drain the salmon. Over the years I have found it is best to drain in a colander in the sink and let it sit a while. If I don’t all the juice does not drain off and then the patties are too moist and do not hold their shape well.

Chop the onion and the parsley, and assemble all of the other ingredients. Do not use too much lemon juice as that will also make the patties hard to shape.

Dump everything into a bowl. Mix everything together very well. I start out mixing with a spatula but end up using my hands. It really is the best way to mix thoroughly.

With a spatula I make lines in the salmon mixture dividing it into fourths so that the patties are uniform in size and weight.

Now I take one-fourth of the salmon mixture and I gently form it into small rounded compact shape, almost like meatball, but not as round. I do not flatten the patty at this time because it may start to break up. If it doesn’t here it will when you place it in a skillet. Continue until you have four rounded mounds of salmon mixture.

Put some canola oil in a skillet and heat over medium heat. When it is good and hot add the salmon patties. ALERT!!!!  Resist flattening the patties at this point. If you do, they will not brown as nicely and they may begin to fall apart. Let the patties brown nicely on the first side…………………

 ………….then carefully flip the patty to the other side. Let the patty cook a short while on the other side and then flatten it to desired thickness you want.

Fry the patty on the second side till browned. Remove from pan and drain some of the fat away by placing on paper towels. 

You can serve with lemon wedges with a side of some veggies…………

………or as a sandwich on a bun with some lettuce and a tomato slice.


2-6 ounce cans salmon                    $2.00

½ cup dry bread crumbs                  $0.30

½ cup finely chopped onions            $0.22

4 tablespoons mayonnaise               $0.22

2 eggs, beaten                                $0.18

2 teaspoons lemon juice                  $0.07

2 teaspoons parsley chopped            $0.05

¼ teaspoon garlic salt                     $0.06

Oil for frying                                   $0.05

Total cost for 4 = $3.15
Cost per person = $0.79

The next couple of posts I am going to share some terrific recipes with you. I will be using Fresh Wild Caught Alaskan Salmon in two recipes and I will share two different peach desserts as well.

Don’t miss any of these wonderful recipes. Enter your e-mail in the yellow box at the top right of this page and you will never miss a recipe or a blog post.

Bon Appetite!!!! 

Quote of the Day:      You can tell more about a person by what he says about others than you can by what others say about him.   ~Unknown~

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2 comments to 10 Nutrition Myths

  • Great post! I love it when food myths get debunked! Your salmon patty recipe is so similar to the one my mom used to make when I was a kid. I’ve never made them, but I’m thinking I may have to give them a try. I remember loving the taste of the patties, usually eaten on a Friday during Lent. Thanks for the trip down memory lane!

    • Roberta

      Thanks, Barb. I love salmon patties too. And like you I sure remember fish during Lent. Interesting that these patties are not my mom’s. I have her recipe. But these are better. I found it in a magazine; in an ad for Chicken-of-the-Sea salmon. Just writing about them has made me hungry for them.