Know What to Look for When it Comes to Dietary and Nutrition Myths

One common misconception is that fat-free foods are calorie-free. In fact sometimes these foods have just as many calories as their full-fat counterparts. Fat-free foods often contain sugars, flours and starches that improve their taste and texture and also add calories. Reading and comparing nutrition fact labels on packaged foods is the best way to be sure fat-free foods also are low in calories. Watch the serving size, sometimes manufacturers will decrease the serving size and not change the ingredients to give the appearance a food is lower in calories. Another myth is that foods high in starches containing carbohydrates are fattening. The complex carbohydrates present in high-starch foods like whole-grain bread, brown rice and potatoes are needed in a diet, but the rich high-calorie toppings often used with these foods make them unhealthful. Cut back on sour cream, butter, or cream-based sauce on the next baked potato, sandwich or pasta dish. A few vegetarian diets suggest certain vegetables or fruits will actually burn fat. Diets containing high levels of caffeine can speed up metabolism, but they don’t burn fat. Remember there are no foods that burn fat. It is calories in verses calories out, and the two must balance each other to lose weight. Eliminating red meats and fats from a diet is neither realistic nor healthful. Red meat is a good source of protein iron and zinc, which are vital to a proper diet. Healthful fats are found in avocados, nuts and fish, and studies have shown in small amounts they may help prevent heart disease. It is not possible to eat any food in any proportion and still lose weight. But by balancing the calories taken in with the calories burned it is possible to incorporate some high calorie foods into any diet in small portions. The most important thing to remember when modifying diet is, there are no bad foods, only bad portion sizes and poor choices. SOURCE: Wanda Koszewski, Ph.D., Nutrition Specialist Ann Fenton University of Nebraska Extension Pierce County