Nourish Ireland Week is coming up in June and the INDI wanted to clear up some of the confusion people seem to have about certain nutritional facts (or myths to be more specific).

Interim CEO and Dietitian Richelle Flanagan said: "There’s a lot of confusion out there about nutrition – you hear the good, the bad and the often downright bizarre - and we wanted to put the record straight."

"As part of our campaign we will focus on a number of adult and kid scenarios including weaning, allergies and intolerances, cancer, Type 2 Diabetes, eating disorders and sports nutrition."

So what are the most common myths?

Myth 1: People with diabetes cannot have sweets and sugary foods on occasion.

False: People with diabetes can have sweets and sugary food in moderation like the rest of the population. However people with diabetes need to be careful about the quality and quantity of carbohydrates foods including sugar that they eat.

Myth 2: It's okay to self-diagnose celiac disease and go gluten-free.

False:  Never self-diagnose coeliac disease and never start a gluten-free diet without getting this checked. Knowing whether you r problem is coeliac disease or wheat intolerance – or something else entirely - determines the treatment you need. A 100-percent strict gluten-free diet is required with coeliac disease in order to prevent long-term health issues such as anaemia, osteoporosis and bowel cancer.

Myth 3: Juicing is essential to prevent cancer re-occurring

False: There is no convincing scientific evidence that extracted juices are healthier than whole foods.

Diets rich in plant foods including a variety of whole vegetables and fruits are associated with reduced risk for cancer and other illnesses. Taking large quantities of juice doesn’t provide more of a benefit though and may cause other issues such as diarrhoea, issues with blood sugar control in those with diabetes and displacement of other nutrients from the diet. Juice in moderation but include whole fruits and vegetables as well.

Myth 4: Will eating sugar make my cancer worse?

False: No. Although research has shown that cancer cells consume more sugar than normal cells, no studies have shown that eating sugar will make your cancer worse or that, if you stop eating sugar, your cancer will shrink or disappear. However, a high-sugar diet may contribute to excess weight gain, and obesity is associated with an increased risk of developing several types of cancer. 

Myth 5: To gain weight and bulk up, I need to eat huge amounts of protein

False: The most important factor for muscle gain is not to eat excessive protein but to eat enough overall calories and protein throughout the day. It has been shown in research that during strength exercise training, having enough calories is more important than increased protein in obtaining gains in lean body mass. If you don’t eat enough calories, your body uses your protein for energy instead of muscle-building.

Myth 6: It’s easy to tell if someone has an eating disorder because they will be very underweight.

You can’t tell just by looking at someone whether or not they have an eating disorder. A person with an eating disorder may be underweight, within a normal weight range, or overweight.

Myth 7: If older people maintain the eating habits they had when they were younger, they will  stay healthy.

False: Perhaps one of the biggest fallacies of good health is that nutritional needs don't change with age. Just as children and teens have different dietary requirements than adults, so do the elderly differ in their needs from younger people. Vitamin and mineral requirements can differ due to age but also any chronic diseases that develop with age.  Older people also need more protein than younger people!

Myth 8:  My child will never eat vegetables.

False. Mother Nature actually makes babies and toddlers cautious about new foods. It takes up to 10-15 trials for most children to feel comfortable trying a new food. Ensure you give something your child likes at meal times and introduce a small bite of the new food.

Myth 9: Meat shouldn’t be introduced early in the weaning diet.

Babies are born with a store of iron that lasts until they are about 6 months old. After 6 months they need to top up their stores with iron from their diet. Therefore, it is important to give your baby iron-containing foods to prevent them from becoming anaemic. Red meat is one of the best sources of iron and it can be pureed with vegetables to make it easier for your baby to eat. Other iron-rich foods are eggs, beans, dark green vegetables and cereals with added iron.

So some myths debunked at least.

The Nourish Ireland Week public events take place in Dublin’s Clyde Court Hotel, Ballsbridge, Dublin 4 on Monday 9^th June. The Cork venue is the Silver Springs Moran Hotel in Cork city on Thursday 12^th June.

You can book online here.