1. Fat is bad.
The fact is: we all need fats. The
trick is to consume fat in mild to
moderate amounts, not in excess.
Fats aid in nutrient absorption and
nerve transmission, and they help to
maintain cell membrane integrity. But
all fats are not created equal. Fats
such as mono- and poly-unsaturated
fats help to lower total cholesterol and
LDL (bad) cholesterol while increasing
HDL cholesterol (the good cholesterol). Foods like nuts, avocado, olive oil,
salmon and fish are all great sources of these healthy fats.
2. Late-night snacking will make you gain weight.
Late-night snacking can lead to weight gain, but it’s not due to the time on
the clock. The trouble is that after-dinner snacking can lead you to eat more
calories than your body needs in a day, especially if you’re having high-calorie
snack foods and sweetened beverages. If you usually get hungry for an
evening snack, try eating dinner a little later. Still hungry? Sip on water with a
squeeze of lemon, or go for small portions of healthy choices, like a piece of
fruit or something similar.
3. Cutting out carbs is the best way to lose weight.
The key message that most low-carb diets promote is that carbohydrates
promote insulin production, which in turn results in weight gain. Cutting carbs
therefore means losing weight, right? WRONG! You might see short-term changes, but these are primarily from a change in water balance (water loss)
with the loss of glycogen (carbohydrate stores). The truth is that low-carb diets
are often calorie-restricted, so it’s creating an overall negative energy balance
(taking in fewer calories than you are using) and promoting weight loss. The
trick is not to totally eliminate carbs, but to choose healthy ones, like fruits,
vegetables, and even legumes (dried beans, peas and lentils), to make sure
you’re getting the healthiest balance of all macro-nutrients.
4. Fruit has too much sugar and should be cut out
with other sugars in the diet.
It’s true that fruit has naturally occurring sugars, but it is also chock full of
vitamins, minerals and fiber, which are all important for good health. Choosing
more vegetables and fruit, naturally sweetened by Mother Nature, can help you
maintain your weight and reduce your risk of developing chronic diseases. Enjoy
whole, fresh, frozen or canned fruit each day. And aim to limit foods that are
high in added sugars but low in nutrients, like candies, cookies, chocolate treats
and sweetened soft drinks. Try satisfying your sweet tooth with fruit or yogurt
topped with berries.
