Common Kitchen Misconceptions

Sometimes we all end up believing stuff that just isn’t necessarily true, especially about the foods we eat. Here is a little quiz with some common kitchen misconceptions. See how many you know.

Bottled water is safer than tap water. I’ve bought into this in the past, but it often isn’t true. Municipal water supplies are tested every day for disease-causing microbes and chemicals. Bottled water, which is regulated by the Food and Drug Administration rather than the Environmental Protection Agency, may or may not be tested. Besides, many bottled waters are tap water. According to the American Dietetic Association, 85% of bottled water is municipal water, which has been filtered to take out local taste and odor with a big upcharge slapped on it, which we pay.

Store-bought bulk salad mix doesn’t need to be washed. I know you know better. Those crisp looking greens can harbor E. coli a particularly nasty little bacterium that can actually kill small children, the elderly and those who are immunocompromised. For the rest of us you’ll have to suffer through a week of all kinds of abdominal problems. Always thoroughly wash anything you eat raw (and for goodness sake don’t snack on fruits and vegetables in the grocery aisle). Prepackaged greens from national brands like Earthbound Farms, Fresh Express and Dole claim that they don’t have to be washed before using because they have been prewashed. But you know, to be safe, I would wash them again before using.

Everyone should eat three squares a day. Not really. Although three reasonable-sized meals a day suit most people, nutritionists are leaning more and more to five or six mini meals as a better alternative. According to Seattle Pacific University, someone trying to lose weight might find that eating smaller, more frequent meals keeps them from overindulging at lunch and dinner. Small meals every few hours can also help a person with diabetes control blood sugar. Mini meals can also keep heartburn at bay.

Nuts contain too much fat to be a healthy snack. Not so, according to a study by the Health Research and Studies Center in Los Altos. A test group was given 3 ounces of almonds each day which resulted in an increase in fat intake from 67 to 90 grams a day, with 37% of their total calories from fat—higher than the 30% ordinarily recommended. Didn’t seem like a good step, however, the average LDL cholesterol (the bad one linked to heart disease) fell from 154 to 133, reducing odds of heart attack by at least 10%. Other studies have similar findings. The drop in LDLs was the almonds’ heart-protecting mechanism.

Peanuts, hazelnuts, pistachios, macadamias, cashews and pine nuts are also rich in monounsaturates. The extra fat doesn’t necessarily mean extra pounds. In fact, munching a few nuts in the morning or afternoon can help you feel satisfied and less inclined to overeat later.

You should drink eight glasses of water a day. There seems to be no agreement on this and I can’t find a source for this pronouncement. For example, the Institute of Medicine recommends 11 cups of fluids a day for women and 15 cups for men on average. If you exercise regularly or spend time outside in the heat, you need more. Women who are pregnant or breastfeeding also need more. Fluid needs are different for everyone and factors like climate, age, activity level and medical history should be considered.

If you’re looking for a formula, your body is the best predictor of your unique fluid needs. A simple way to check if you’re getting enough water is to pay attention to how much you’re urinating and the color of your urine. If you find yourself constantly going to the bathroom and your urine is coming out transparent, that’s a sign that you’re probably drinking too much water and need to cut back. A light-to-pale yellow typically indicates good hydration and dark-yellow-to-brown tones indicates dehydration. Keep in mind that strongly pigmented foods like beets and carrots can impact urine color, along with B-vitamins and certain medications.

You should also pay attention to your sweat rate. If you sweat more because of exercise or a hot day in the sun, you need more to drink in order to replenish.

Another way to tell whether it’s time to hydrate is by drinking up when you’re thirsty. This may seem obvious, but you’d be surprised how many people ignore their body’s intuitive signals. Aside from thirst, other signs of dehydration include dizziness, fatigue, headaches, constipation, dryness in the mouth and urinating less than three times per day.