When grocery shopping, make sure you read nutrition labels of the regular versus the low-fat versions of the product and compare both their caloric content and their fat content, based on per g serving size.

Alternatively, you can look out for the Healthier Choice Symbol logo to identify food products that are healthier options. Remember that body weight comes down to calories! Also, if a food is lower in fat and calories, that doesn't mean you should eat unreasonable quantities of it.

Eat all foods in moderation, especially ones with excess fats. Fact: Carbohydrates, much like protein and fat, do not cause weight gain. Eating more than you require is likely to result in weight gain. Indulging in sugary and refined carbohydrate-rich foods white bread, pasta, and doughnuts can raise your risk of developing health problems like heart disease and diabetes.

The surest bet is to follow the My Healthy Plate for balanced nutrients intake: wholegrains, beans, fruits and vegetables are all "good-carb" foods, while intake of refined sugar and sweet foods should be limited to the strictest minimum. Fact: It's true that salad and green vegetables are low energy density, meaning that they are very low in energy with almost zero fat content.

Diets rich in salads and greens provide essential vitamins and minerals, fibre, and other substances that are important for good health. When choosing to go with a salad, make sure you don't cancel out its healthiness by drowning it in salad dressing and sauces that are high in fat.

Don't overdo it and add calories to the salad. Fact: No foods can burn fat. Fad diets such as the grapefruit diet require you to eat half a grapefruit at every meal with protein foods to reap the benefits of the fruit's so-called fat-burning enzymes for weight loss.

But while grapefruit has no fat, is low in calories and sodium, and is packed with vitamin C and fibre, it does not make you burn fat. Similarly, the cabbage soup diet leads people to deficiencies lack of a variety of vitamins and proteins and may make you dangerously undernourished and will affect your immune system.

The best way to get to a healthier weight is to eat meals that are balanced and varied while limiting foods high in fat, oil and sugar. Don't forget to increase your physical activities too. Getting friends to join you in sports activities are a great way to be active and fun. Fact: Eggs contain a substantial amount of cholesterol in their yolks - about milligrams mg per large egg.

Cholesterol is the fatty stuff in our blood that contributes to clogged arteries and heart attacks. But labelling eggs as "bad for your heart" is connecting the wrong dots. Most healthy people can eat an egg a day without problems since the body simply compensates the cholesterol intake by manufacturing less cholesterol itself.

The chief heart-disease culprits are saturated and trans fats, which have a much greater impact on raising blood cholesterol, especially in people prone to such conditions family history of high cholesterol, for example. Just because you're young and healthy doesn't mean you should be eating three-egg omelettes every morning.

Your daily cholesterol intake should be less than mg. Fact: Various methods of cooking affect the food you're eating. Whether you're using a microwave, a charcoal grill, a fryer, or a solar-heated stove, the heat and the amount of time you're cooking affect the food.

The longer and hotter you cook a fish, the more you'll lose certain heat- and water-sensitive nutrients, especially vitamin C and thiamin a B vitamin.

In fact, because microwave cooking often cooks foods more quickly, it can actually help to minimise nutrient losses. Microwave ovens are devices in which energy travels in waves of heat that spread out as they go, that heats up the food from within.

Microwaves, much like radio waves and energy waves, are very low-intensity forms of radiation unlike X-rays and gamma rays, which do pose health concerns. Be aware, however, that some plastic containers that we use to microwave our food are not meant for microwaving, and may lead to plastic compounds being passed onto your food.

Which is why you should only use microwave-safe containers. Fact: Every time you eat, you jump-start your metabolism, since your body tries to process what you've consumed. Having various mini-meals throughout the day instead of fewer, larger ones make your metabolism shift into a higher gear more often - and burns a few more calories.

Healthy eating often comes down to portion size. Sushi can be part of a healthy diet in moderate amounts. This myth probably surfaced because late-night snacks are often unhealthy. In reality, the time of day is not as important as what you eat. Try Greek yogurt or a handful of pistachios.

There is some evidence that diet soda might actually be as bad for you as regular soda. Studies have linked diet soda to an increased risk of diabetes , metabolic syndrome and obesity. The Mediterranean diet is a science-backed healthy diet plan. It centers around foods people traditionally eat in Greece, including:.

This approach simplifies healthy eating by controlling the proportion of food on your plate, which should ideally contain:. Our dietitians work with you to understand your preferences and lifestyle. They develop a personalized diet plan to help you reach a healthy weight or manage a health condition.

Theresa Caputo, MS, RDN, LDN, CCTD is a registered dietitian nutritionist at Loyola Medicine. She is passionate about helping people feel better through nutrition and loves developing recipes that incorporate healthy foods.

Call to schedule an appointment today with a Loyola Medicine nutritionist. Your insurance may require a referral from your primary care provider. You can easily self-schedule an appointment online today with one of Loyola Medicine's expert primary and specialty care providers!

Self-schedule an Appointment. Stay up to date with the latest news, health tips and more from Loyola Medicine! Home About Us Blog Eight Healthy Eating Myths Debunked. Here are eight common healthy eating myths Ms. Caputo says you should think twice about: Healthy eating myth 1: You need to stop eating certain foods to lose weight Eliminating foods from your diet is a common strategy for many popular diets.

Healthy eating myth 3: Healthy eating is expensive It depends on what you buy. Healthy diet: Health impact, prevalence, correlates, and interventions. Eat What You Love, Love What You Eat: A Mindful Eating Program to Break Your Eat-Repent-Repeat Cycle Updated ed.

Am I Hungry? Intuitive Eating: A Revolutionary Anti-Diet Approach 4th ed. Jan Feb Mar 6. View Calendar. Do you have a loved one battling an eating disorder and would like a better understanding of this disease? Our newsletter offers current eating disorder recovery resources and information.

Join Today! All Rights Reserved. Privacy Policy. Terms of Use. Welcome to your Do I Have an Eating Disorder? I regularly eat even when I am not hungry.

I eat very quickly and am not aware how much I have eaten. I am very self-conscious about eating in social situations. I often feel guilty about eating. I am very concerned about my weight. I have used laxatives or diuretics in order to prevent weight gain.

I have induced vomiting to prevent weight gain. I do not like myself or the way I look. My weight and appearance constantly preoccupy my thoughts. Time's up. Call a specialist at Timberline Knolls for help advertisement.

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. Portion control is the key.

Try eating smaller amounts of food and choosing foods that are low in calories. Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods or even more calories.

They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed.

These ingredients add calories. Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting. Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger.

Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods. Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight.

No matter when you eat, your body will store extra calories as fat. Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day.

And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television. Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries.

Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper. Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat the least healthy kind of fat.

They also contain healthy nutrients like protein, iron, and zinc. Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef.

Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards. Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories.

Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones.

Most milk and some yogurt are fortified with vitamin D to help your body use calcium. Tip: If you cannot digest lactose the sugar found in dairy products , choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D listed below.

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than nonvegetarians.

Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

Source: Weight-loss and Nutrition Myths, NIDDK, NIH, win. Search site Search Search. Go back to previous article. Sign in. Lose 30 pounds in 30 days! Eat as much as you want and still lose weight! Introducing a variety of carbohydrates is key to providing the body with energy, fiber, and nutrients.

So, rather than taking these foods away look at how you can add variety and explore flavor:. People make about food decisions daily, with about one-third of those decisions being food desires [1]. Many foods catch on in the media to either be superfoods or evil foods. The truth is no one food can make us healthy or unhealthy.

Can we all explore more variety, spicing up our plates with a little color, of course, but beware of diet trends that promote good vs bad foods or in other words promoting guilt and shame.

The reasons to have variety in food choices are endless which also includes emotional rationale as well:. Day to day each of us may have different energy or calorie needs that only our body can communicate. When we eat based on number, we fall into a restrictive eating cycle based on food rules and rigidity [3].

For many people this way of eating distracts from meeting their true needs and living a fulfilling life [3]. Health at Every Size HAES is real. Each of us has a weight at which our bodies thrive at.

The more we fight our bodies the more emotional and physical stress increases. The Association for Size Diversity and Health ASDAH affirms a holistic definition of health stating that health exists on a continuum that changes for each person depending on time and circumstance [2]. With this definition the association advocates for health not to be used to judge, oppress, or place value on people [2].

It is time to challenge the belief that health is determined by our weight, size, or BMI. Rather than focusing on changing our weight, we should focus on these main aspects when talking about health [2]:. Healthy eating includes honoring your body through including foods that nourish hunger, body functions, desires, and cravings.

Remember the definition of health, a state of complete emotional and physical well-being. Healthy eating is not a trend, but a life where all foods fit. The information contained on or provided through this service is intended for general consumer understanding and education and not as a substitute for medical or psychological advice, diagnosis, or treatment.

All information provided on the website is presented as is without any warranty of any kind, and expressly excludes any warranty of merchantability or fitness for a particular purpose. Need Help - Find A Treatment Program Today.

Related Reading Nutrition Counseling Guide Food That Makes You Feel Good How Does Metabolism Work The Physical Cues of Hunger and Satiety Dietitian Meal Plans How to Gain Weight During Recovery Mindful Eating and Appetite Awareness Nutrition Care Process How a Body Uses Nutrients Misconception 2: Carbohydrates are the Enemy Our bodies need all nutrients including fats, proteins, and you heard right carbohydrates.

Allowing flexibility will support healthy eating and prevent falling into the deprivation trap. We need all food groups for many different reasons. Rather than focusing on changing our weight, we should focus on these main aspects when talking about health [2]: Weight Inclusivity — accept and respect the diversity of body shapes and sizes Health Enhancement — support personal practices that improve human well-being, drawing attention to individual physical, economic, social, spiritual, emotional and other needs.

Eating for Well-Being — promote flexible, individualized eating based on hunger, satiety, nutritional needs, and pleasure. Respectful Care — as health care workers, family, friends, etc.

acknowledge our biases and work to end weight discrimination, weight stigma, and weight bias. Life-Enhancing Movement — support physical activity that allows individuals of all sizes, abilities, and interests to take part in the enjoyable movement.

What is Healthy Eating? Resources: [1] de Ridder, D. Healthy diet: Health impact, prevalence, correlates, and interventions. Eat What You Love, Love What You Eat: A Mindful Eating Program to Break Your Eat-Repent-Repeat Cycle Updated ed. Am I Hungry? Intuitive Eating: A Revolutionary Anti-Diet Approach 4th ed.

Jan Feb Mar 6.