Sometimes it’s difficult to know when a nutrition statement is a fact or a myth. There are many nutrition myths circling around that we believe to be true. Here are some common nutrition myths and why they are actually not true.
Myth: You have to give up all unhealthy foods in order to lose or maintain weight.
Fact: You can still lose or maintain a healthy weight by incorporating smaller portions of foods that may be higher in calories, sugar, and unhealthy fats. It’s best to eat a variety of foods to be sure you are getting plenty of nutrients while still treating yourself from time to time with your favorite foods.
Myth: Choosing foods that are gluten-free over foods that contain gluten will help you eat healthier.
Fact: Gluten-free products such as bread and pasta are not healthier than products that contain gluten. Those who have been diagnosed with celiac disease, who cannot process gluten, need to follow a gluten-free diet. For those who have not been diagnosed with celiac disease or a gluten sensitivity, there is no benefit to eating foods that don’t contain gluten. You could actually be missing out on important nutrients by excluding gluten from your diet.
Myth: You should avoid all fats if you want to maintain or lose weight.
Fact: Healthy fats, or unsaturated fats, are an essential nutrient that your body needs for everyday functions. Fats help the body absorb vitamins A, D, & E, which play an important part in keeping you healthy. Fats also provide energy to your body and support cell function. Unhealthy fats, or saturated and trans fats, are fats that can cause health issues if eaten in excess over time. It is best to eat saturated and trans fats in moderation to maintain or help to lose weight and to generally live a healthy lifestyle.
Myth: Dairy products are fattening and unhealthy.
Fact: Dairy is an important food group because it is a good source of protein that your body needs to help maintain muscle. It is also high in calcium which helps maintain bone strength.
Myth: Physical activity only counts if you do it for long periods of time.
Fact: You don’t need to exercise for long periods of time to receive the benefits of exercise. It is recommended to get 150 minutes of exercise per week. 150 minutes may seem like a lot, but if you divide that time throughout the week, it is only 30 minutes for 5 days per week. You can even divide up 30 minutes per day into three 10 minute exercise sessions.
Myth: Lifting weights is not a good way to improve your health.
Fact: Lifting weights, even a small amount of weight, is very beneficial for your muscles! Any amount of weights will help maintain muscle mass, which helps maintain mobility. Lift away!
Source: niddk.nih.gov
