Quick Weight Loss Tips

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 including magnesium and copper.

Tip: Enjoy small portions of nuts, as they are calorie dense and you need to make sure not to over
eat them. 

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).
But, they also contain healthy essential 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 nonfat 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 products are fortified with vitamin D to help your
body use calcium.

Tip: The 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).

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