Evaluating Nutrition and Fitness Information (2806)

Do you feel confused about all the conflicting information you're hearing about nutrition? How can you tell which information is accurate? Here are some tips to help you know the difference between reliable and unreliable nutrition information.

BE SUSPICIOUS OF NUTRITION CLAIMS FROM "EXPERTS" WHO PROMISE QUICK, DRAMATIC, OR MIRACULOUS RESULTS; Foods and diet plans are not miracles. You need to eat a variety of foods each day for your nutrient needs, but there is no scientific evidence that eating a certain food will make you live longer or protect you from specific illnesses. And experts don't recommend rapid weight loss--studies show quick weight loss is hard on your body and is usually only temporary.

BE SUSPICIOUS WHEN A SALESPERSON TRIES TO SELL YOU PRODUCTS DIRECTLY*not only can the products cost a lot, but some can even harm you. Large doses of vitamins and minerals may have drug-like effects on your body when they are in excess of the amounts needed as nutrients. Some herbs are poisonous, and cause reactions such as diarrhea or a skin rash, so it's not always safe to “doctor yourself” with herbs.

BE WARY OF CLAIMS THAT MOST DISEASE IS DUE TO POOR DIET. There are many reasons for fatigue, aches and pains; but most symptoms like these have little, if anything, to do with diet. Everyone gets tired occasionally; if your physical problems are severe or persistent, you should see a physician.

SO WHERE CAN YOU BEGIN IN EVALUATING A NUTRITION CLAIM? First, check the source of your information. State and federal government agencies that give reputable nutrition information include the U.S. Food and Drug Administration, the Department of Agriculture, the Attorney General's office of Consumer Protection, and Penn State Cooperative Extension.

To evaluate a nutrition "expert," ask yourself: "Is this person an expert in human nutrition? Does the person have degrees from a reputable university?" When in doubt about any nutrition idea, check with a registered dietitian, your extension’s Family Living Agent, or a nutritionist at your local Public Health Department.

Second, ask for evidence about a diet or nutritional theory. Is the theory based on recent research from a reputable medical or nutritional journal? Has the research been conducted on humans, and carefully designed and repeated with the same results? Documented research is more reliable than than personal endorsements and testimonials.

Does a diet or nutritional theory stress a variety of foods and moderation in amounts consumed? Does it recommend eating at least these amounts from the basic food groups daily?

- Two servings of milk, yogurt or cheese.

- Two servings of meat, poultry, fish, dried beans, peas, eggs, or nuts.

- Three servings of vegetables.

- Two servings of fruit.

- Six servings of breads, cereals, rice, and pasta.

These servings form the basis of any sound eating plan. Last, BE SKEPTICAL; YOU HAVE THE RIGHT TO EVALUATE ANY DIET OR NUTRITION IDEA.

For more information on this subject, Please visit the College of Agricultural Sciences Publications Web site.

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