Myth:

Starches such as whole-grain breads, cereals, potatoes, corn, beans,rice and pasta contain more calories for a given amount of food thanfoods with a high fat or sugar content.

Fact:

Contrary to popular belief, such foods actually contributesignificantly fewer calories for a given amount of food than foods witha high food or sugar content. By replacing fats and sugary foods in thediet, nutrient-densecarbohydrates actually promote weight loss because they contain fewercalories. So, next time your child wants a candy bar, offer her a pieceof fruit instead. The naturally occurring sugars in fruits make them aperfect sweet, low-calorie snack.

Myth:

Consuming sugar before anaerobic exercise ,suchas a 100-meter dash or swim, wrestling match, hockey, football,volleyball or basketball game, will improve performance by providing asudden burst of quick energy.

Fact:

The body relies on stored energy- glucose stored in the muscles and liver as glycogen - for thesetasks, not food consumed just before exercise. In fact, eating too muchsugar immediately before or during exercise can increase the risk ofgastrointestinal problems, such as cramps, nausea, diarrhea, andbloating.

Myth:

Brown sugar, date sugar, honey and molasses are nutritionally superior to table sugar.

Fact:

Despite popular press claims, these so-called "natural" sugars, whilethey do contain trace amounts of some vitamins and minerals, will notadd significant nutritional value to the diet of your child athlete.

Myth:

Fructose is a better energy source than other sugars because it causes a lower insulin response than glucose.

Fact:

Far from improving performance, eating fructose has been shown to harmperformance. Not only does your child's body store twice as much muscleglycogen (the preferred fuel for most types of exercise) after eatingglucose or sucrose than from eating fructose, but also fructose is farmore likely to cause gastrointestinal distress, even in small amounts.This is the reason that glucose, maltodextrins (glucose polymers), andsucrose are the major carbohydrate sources in sports drinks.