TRUTH : In a recent survey of Canadian dietitians, 97 percent said that choosing the right carbs is better for healthy eating than choosing a low-carb diet.

These foods provide fibre, vitamins and a wealth of disease-fighting antioxidants. Yes, cutting carbs can help you lose weight, but it may not help keep the weight off.

It is difficult to maintain a low-carb diet since the food choices are so limited. Instead, enjoy the right carbs in dishes like Spinach and mushroom barley pilaf and Brussels sprout, blueberry and walnut slaw.

MYTH: If a food is fat-free, it must be healthy. The trouble is, those gummies are loaded with sugar, which is bad for your heart. Plus, fat is not the enemy it was once thought to be.

Fat from foods like nuts, oil and fish is essential in the diet. MYTH: Only people with high blood pressure should limit their sodium. TRUTH: We can all benefit from getting less sodium in our diets, since most Canadians get too much.

While a juice cleanse may provide a high amount of vitamins, your body needs a more balanced intake of whole grains, protein, and healthy fats, alongside fruits and vegetables. While eating a well-balanced diet may not provide overnight weight loss results, it will help you develop healthy eating habits that will help you lose weight the right way.

Cranberry juice is high in sugar, and sugar is not your friend when you have an infection, like a UTI. If you have recurrent UTIs, an over-the-counter cranberry supplement may help you prevent them without the negative effects of the sugar found in juice.

However, a more effective way to address your UTIs is to increase your water intake and seek medical care from your primary care provider. What I like to tell my patients is that no food group should ever be off-limits, allergies being the exception, of course.

Instead, make small and steady changes to your diet, incorporating a variety of fruits, vegetables, whole grains, protein, and healthy fats. And, treat yourself every once in a while. Primary Care. Care options with MedStar Health. MedStar Health. MedStar Health Blog. April 23, Share this. Medstar Facebook opens a new window Medstar Twitter opens a new window Medstar Linkedin opens a new window.

Find Care Now. Moreover, partaking in intermittent fasting, during which breakfast is either skipped or consumed later in the day, has been linked to a plethora of benefits, including improved blood sugar control and reductions in inflammatory markers 10 , 11 , However, intermittent fasting can also be accomplished by consuming a regular breakfast then having your last meal earlier in the evening to maintain a fasting window of 14—16 hours.

Keep in mind that this does not apply to growing children and teens or those with increased nutrient needs, such as pregnant women and those with certain health conditions, as skipping meals may lead to negative health effects in these populations 13 , On the other hand, some evidence shows that eating breakfast and consuming more calories earlier in the day rather than at night, coupled with reduced meal frequency, may benefit health by reducing inflammation and body weight Regardless, if you enjoy breakfast , eat it.

Eating breakfast is not necessary for everyone. Health benefits are associated with both eating breakfast and skipping it. Eating small, frequent meals regularly throughout the day is a method used by many people to boost metabolism and weight loss.

However, if you are healthy, the frequency of your meals does not matter as long as you meet your energy needs. That said, those with certain medical conditions, such as diabetes, coronary artery disease, and irritable bowel syndrome IBS , as well as those who are pregnant, may benefit from eating more frequent meals.

Eating frequent meals throughout the day is not the best way to promote weight loss. Research shows that a regular meal pattern may be best for health. The rising interest in low calorie, low carb, sugar-free foods has led to an increase in products that contain non-nutritive sweeteners NNS.

For example, NNS intake may increase your risk of type 2 diabetes by leading to negative shifts in gut bacteria and promoting blood sugar dysregulation.

Keep in mind that research in this area is ongoing, and future high quality studies are needed to confirm these potential links. Non-nutritive sweeteners may lead to adverse health outcomes, such as an increased risk of type 2 diabetes and negative changes to gut bacteria.

Although macro coaches may lead you to believe that the ratio of macronutrients in your diet is all that matters when it comes to weight loss and overall health, this narrow-minded take on nutrition is missing the bigger picture.

While tweaking macro ratios can benefit health in many ways, the most important factor in any diet is the quality of the foods you eat. Though it may be possible to lose weight by eating nothing but highly processed foods and protein shakes, focusing solely on macronutrients discounts how eating certain foods can either increase or decrease metabolic health, disease risk, lifespan, and vitality.

Although tweaking macro ratios can be helpful in some ways, the most important way to promote overall health is to follow a diet rich in whole, unprocessed foods, regardless of the macro ratio. While eating too much of any food — including white potatoes — can lead to weight gain, these starchy tubers are highly nutritious and can be included as part of a healthy diet.

White potatoes are an excellent source of many nutrients, including potassium, vitamin C, and fiber. Just remember to enjoy potatoes baked or roasted, not fried 18 , White potatoes are a nutritious carb choice — just be sure to enjoy them in more healthful ways, such as roasted or baked.

Research has shown that many low fat and diet items contain much more added sugar and salt than their regular-fat counterparts. Low fat and diet foods are typically high in sugar and salt.

Unaltered higher fat alternatives are often a healthier choice. While focusing on consuming a nutrient-dense, well-rounded diet is the most essential component of health, supplements — when used correctly and in the right form — can be beneficial in many ways.

For many, especially those with health conditions like type 2 diabetes, as well as those who take common medications like statins, proton pump inhibitors, birth control, and antidiabetic medications, taking specific supplements can significantly affect their health 22 , 23 , For example, supplementing with magnesium and B vitamins has been shown to benefit those with type 2 diabetes by enhancing blood sugar and reducing heart disease risk factors and diabetes-related complications 25 , Those on restrictive diets, people with genetic mutations like methylenetetrahydrofolate reductase MTHFR , people over the age of 50, and pregnant or breastfeeding women are other examples of populations that may benefit from taking specific supplements.

Supplements are useful and often necessary in many populations. The use of common medications, age, and certain medical conditions are just some of the reasons why supplements may be needed for some people. While reducing calorie intake can indeed boost weight loss, cutting calories too low can lead to metabolic adaptations and long-term health consequences.

Though going on a very low calorie diet will likely promote rapid weight loss in the short term, long-term adherence to very low calorie diets leads to a reduction in metabolic rate, increased feelings of hunger, and alterations in fullness hormones This is why studies have shown that low calorie dieters rarely succeed in keeping excess weight off in the long term Very low calorie diets lead to metabolic adaptations that make long-term weight maintenance difficult.

Obesity is associated with many health conditions, including type 2 diabetes, heart disease, depression, certain cancers, and even early death 28 , Still, reducing your disease risk does not mean you have to be skinny.

Rather, maintaining a healthy body weight and body fat percent by consuming a nutritious diet and maintaining an active lifestyle is most important. Many people are told to pop calcium supplements to keep their skeletal system healthy.

However, current research has shown that supplementing with calcium may do more harm than good. For example, some studies have linked calcium supplements to an increased risk of heart disease.

Although medical professionals commonly prescribe calcium supplements, current research shows that these supplements may do more harm than good. Many people struggle with getting adequate dietary fiber, which is why fiber supplements are so popular. Although fiber supplements can benefit health by improving bowel movements and blood sugar control, they should not replace real food Certain juices and smoothies are highly nutritious.

For example, a nutrient-dense smoothie or freshly made juice composed primarily of non-starchy vegetables can be a great way to increase your vitamin, mineral, and antioxidant intake. When consumed in excess, they can promote weight gain and other health issues like tooth decay and blood sugar dysregulation 33 , 34 , Probiotics are amongst the most popular dietary supplements on the market.

However, practitioners generally overprescribed them, and research has demonstrated that some people may not benefit from probiotics like others do

This is because the process that takes fat out of foods involves adding sugar, flour, starch thickeners, and other carbohydrates to keep the original taste. 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.

On the other hand, fasting or consuming only liquids does not help your body eliminate excess fats or toxins. In fact, skipping meals usually breakfast does not mean weight loss. 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 is because skipping a meal makes you feel hungrier and pushes you to overeat at the next meal and pays less attention to your satiety cues. The best bet is to eat well-balanced, well-timed, and well-proportioned meals with fruits and vegetables that best fit your body's needs and requirements.

Fact: There are many different types of fats. Some of them are an essential part of your diet, others should be completely banned from your shopping cart. Unsaturated fats, for example, may protect our health by decreasing the LDL bad cholesterol in the blood.

Saturated fats from meat and dairy products have been shown to raise total and LDL bad cholesterol levels. Meanwhile, trans fats, not only raise total and LDL bad cholesterol but also lower HDL good cholesterol.

Trans fats lurk in all kinds of processed foods, from French fries to cookies. Overall, some fats impact your health positively while others increase your risk for heart disease.

The key is to replace bad fats with good fats in our diet. Just remember that healthy fats allow the body to function normally and are a source of energy. In general, you should choose low-fat dairy products and lean cuts of meat and poultry or remove visible fats and skin.

You should include fish including fatty fish such as salmon in your diet and keep processed food and fast foods to an absolute minimum. Fact: There is virtually no nutritional difference between brown and white sugar. In fact, brown sugar is actually white granulated sugar with added molasses.

Brown sugar does contain extremely small amounts of minerals, but unless you eat a gigantic portion of brown sugar every day, the mineral content difference between brown sugar and white sugar is absolutely insignificant. Fact: Most whole wheat products are equal in calories to their more refined partner ie white bread, white pasta, etc.

Myth: Skipping meals will help you lose weight. Bodies with slower metabolisms require fewer calories. In addition, those who skip meals tend to overcompensate and eat more at the next meal which may result in more calories being consumed.

For better appetite control, try eating three meals daily and include small calorie snacks between meals. Myth: Most of the sodium in our diets comes from added salt. The largest source of sodium comes from processed packaged food and restaurant foods.

Fact: Restaurants often serve foods higher in salt than we would eat at home, and restaurant meals tend to be higher in fat and overall calories. Ask for a salad without the cheese, and dressing on the side.

If an entrée contains bacon, maybe ask to hold the bacon. Inquire as to how a food is prepared. If a fish is breaded or fried, request that it be grilled. The great thing about restaurants is that they aim to give us delicious food that we enjoy, and they can prepare grilled or broiled entrées that are just as enjoyable as the higher fat counterparts.

Myth: High-carbohydrate foods are high in fat and calories. Fact: Carbohydrate and fat are both considered macronutrients, each of which provides calories in the diet. The carbohydrates in a food have nothing to do with the fat in a food.

In fact, one gram of carbohydrate in a food provides 4 calories, whereas one gram of fat provides 9 calories. In order to maintain a healthy weight, it is most important to eat the amount of calories that your body burns in a day.

So, high-fat foods will provide more calories that your body must burn, compared to foods that are high in carbohydrate.