The start of the new year is a good time to get rid of the old and bring in the new. Many nutrition myths have been around for a while and need to be discarded or clarified. The following myths were addressed by Wendy Repovich, Ph.D. and Janet Peterson, Dr. P.H., at the Health and Fitness Summit of the American College of Sports Medicine.

Myth: Eating carbohydrates makes you fat.

Truth: Eating carbs in moderation does not lead to weight gain. The body uses carbs for energy and going too long without them can cause lethargy.

Myth: You need to drink eight, 8-ounce glasses of water per day.

Truth: The body needs to replace water losses and obtains the necessary fluids from foods and beverages. Because it's hard to measure the exact amount of fluid you have consumed daily in food and drink, use the color of your urine to determine whether you are hydrated. If it is pale yellow, you are getting enough fluids.

Myth: All brown grain products are whole grain products.

Truth: Caramel coloring can give foods the appearance of whole grain. Read the ingredient list for whole grains. Try to get three ounces of whole grains daily to reduce the risk of heart disease, diabetes and stroke.

Myth: Eating eggs will raise your cholesterol.

Truth: Studies suggest that eating one egg per day will not raise cholesterol levels and that eggs are a valuable source of a variety of nutrients.

Myth: Vitamin supplements are necessary for everyone.

Truth: If you eat a variety of fruits, vegetables and whole grains, along with moderate amounts of a variety of low-fat dairy and protein and the right quantity of calories, you don't need a vitamin supplement. For people who do not eat well, a multivitamin supplement helps to supply the vitamins they do not get from food.

Myth: Consuming extra protein is necessary to build muscle mass.

Truth: Consuming extra protein does nothing to bulk up muscles unless you are also doing significant weight training at the same time. Even then, the increased protein requirement can easily come from food.

Myth: Eating fiber causes problems if you have irritable bowel syndrome (IBS).

Truth: There are two kinds of fiber: soluble and insoluble. Insoluble fiber (bran) can cause problems in IBS sufferers. Soluble fiber, found in oats, fruits and vegetables, is beneficial for IBS because it helps regulate bowel function.

Myth: Type 2 diabetes can be prevented by eating foods with a low glycemic index.

Truth: High levels of glucose are not what causes diabetes. The disease is caused by the body's resistance to the action of insulin, usually related to overweight. Foods with a high glycemic index can produce a rapid rise in blood sugar levels when a person has diabetes but they do not cause diabetes.

Tip of the week: Use cinnamon to enhance sweetness in foods and improve your brain function as well. Just the scent of cinnamon enhances cognitive processing, according to a study of subjects working on a computer program.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County

Microwave Baked Apple

1 medium baking apple

2 teaspoons brown sugar

1 teaspoon margarine or butter

1/4 teaspoon cinnamon

Wash and core the apple. Pare a thin section of skin from the top of the apple. Place apple in a microwave safe bowl. Fill center of apple with brown sugar and top with margarine or butter.

Sprinkle with cinnamon. Microwave, uncovered, for 2-3

minutes until tender. Let stand 5 minutes before serving.

Note: If you want to microwave more than 1 apple at a time, add one minute for each additional apple. Apples are ready when they are

easily pierced with a fork