Weight
Loss and Nutrition Myths Part 2/3
(Re-printed with permission from Weight-control
Information Network)
Myth: Natural or herbal weight-loss products are safe and
effective.
Fact: A product
that claims to be "natural" or "herbal" is not necessarily safe. These
products are not usually tested scientifically to prove that they are safe or that they
work.
Some herbal or
other natural products may be unsafe to use with other drugs or may hurt people with
certain medical conditions. Check with your doctor or other qualified health
professional before using any herbal or natural weight-loss product.
Myth: Nuts are fattening and you shouldn't eat them if you
want to lose weight.
Fact: Although
high in calories and fat, most (but not all) types of nuts have low amounts of saturated
fat. Saturated fat is the kind of fat that can lead to high blood cholesterol levels and
increase the risk of heart disease.
Nuts are a good
source of protein and fiber, and they do not have any cholesterol. In small amounts,
nuts can be part of a healthy weight-loss program. (A 1-ounce serving of mixed nuts, which
is about 1/3 cup, has 170 calories.)
Myth: Eating red meat is bad for your health and will make it
harder to lose weight.
Fact: Red meat,
pork, chicken, and fish contain some saturated fat and cholesterol. But they also have
nutrients that are important for good health, like protein, iron, and zinc.
Eating lean meat
(meat without a lot of visible fat) in small amounts can be part of a healthy weight-loss
plan. A serving size is 2 to 3 ounces of cooked meat, which is about the size of a deck of
cards. Choose cuts of meat that are lower in fat such as beef eye of the round, top round,
or pork tenderloin, and trim any extra fat before cooking. The "select" grade of
meat is lower in fat than "choice" and "prime" grades.
Myth: Fresh fruits and vegetables are more nutritious than
frozen or canned
Fact: Most fruits
and vegetables (produce) are naturally low in fat and calories. Frozen and canned fruits
and vegetables can be just as nutritious as fresh. Frozen or canned produce is often
packaged right after it has been picked, which helps keep most of its nutrients. Fresh
produce can sometimes lose nutrients after being exposed to light or air.
Myth: Starches are fattening and should be limited when
trying to lose weight.
Fact: Potatoes,
rice, pasta, bread, beans, and some vegetables (like squash, yams, sweet potatoes,
turnips, beets, and carrots) are rich in complex carbohydrates (also called starch).
Starch is an important source of energy for your body.
Foods high in
starch can be low in fat and calories. They become high in fat and calories when you eat
them in large amounts, or they are made with rich sauces, oils, or other high-fat toppings
like butter, sour cream, or mayonnaise. Try to avoid high-fat toppings and choose
starchy foods that are high in fiber, like whole grains, beans, and peas.
The Dietary
Guidelines for Americans recommends 6 to 11 servings a day from the bread, cereal, rice,
and pasta group, even when trying to lose weight. A serving size can be one slice of
bread, 1 ounce of ready-to-eat cereal, or 1/2 cup of pasta, rice, or cooked cereal.
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