Quick Weight Loss Tips

Food Myths

Myth: Nuts are fattening and you should not eat them if you want to lose weight.

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 such as magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.


Myth: Eating red meat is bad for your health and makes it harder to lose weight.

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.


Myth: Dairy products are fattening and unhealthy.

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: The  2005  Dietary  Guidelines  for Americans recommends consuming 3 cups per day of fat-free/
low-fat milk or equivalent milk products.

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).

Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens
like collards or kale
Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small
amount of vitamin D)

Myth: “Going vegetarian” means you are sure to lose weight and be healthier.

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 non vegetarian 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 al  of the nutrients your body needs.
Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.