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Doctor Fact-Checks TikTok Nutrition AdviceDisproving popular nutrition myths -
Or add whole grains to mixed dishes, such as brown instead of white rice to stir fry. Check out ChooseMyPlate for more tips to help you add whole grains to your eating plan. Gluten is a protein found in wheat, barley, and rye grains.
A health care professional is likely to prescribe a gluten-free eating plan to treat people who have celiac disease or are sensitive to gluten. A gluten-free diet is not a weight-loss diet and is not intended to help you lose weight.
TIP: Before you decide to avoid a whole food group, talk with your health care professional if you believe you have problems after you consume foods or drinks with wheat, barley, or rye. Fat provides essential nutrients and should be an important part of a healthy eating plan.
If you are trying to lose weight, consider eating small amounts of food with healthy fats, such as avocados, olives, or nuts. You also could replace whole-fat cheese or milk with lower-fat versions.
Read about food portions and how much food is enough for you. TIP: The Dietary Guidelines for Americans, — recommend consuming less than 10 percent of your daily calories from saturated fats. Try cutting back on solid-fat foods. Use olive oil instead of butter in cooking. Fact: Dairy products are an important food group because they have protein your body needs to build muscles and help organs work well, and calcium to strengthen bones.
Dairy products made from fat-free or low-fat milk have fewer calories than dairy products made from whole milk. Learn more about the dairy group. TIP: Adults should have 3 servings a day of fat-free or low-fat dairy products, including milk or milk products such as yogurt and cheese, or fortified soy beverages, as part of a healthy eating plan.
Fact: Some research shows that a healthy vegetarian eating plan, or one made up of foods that come mostly from plants , may be linked to lower levels of obesity , lower blood pressure, and a reduced risk of heart disease. But going vegetarian will only lead to weight loss if you reduce the total number of calories you take in.
Some vegetarians may make food choices that could lead to weight gain, such as eating a lot of food high in sugar, fats, and calories. Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight.
The Dietary Guidelines for Americans, — have more information about including meat as part of a healthy eating plan. TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients your body needs to be healthy.
Read Healthy Eating Tips for Vegetarians for more information. An example of moderate-intensity activity is brisk walking. You can spread these sessions out over the week and even do short, minute spurts of activity 3 times a day on 5 or more days a week. As a plant-based source of protein, soy foods can be part of a healthy vegetarian diet, according to the Dietary Guidelines for Americans.
Parr adds. The term organic refers to the way agricultural products are grown and processed. In the United States, produce labeled certified organic must be grown without the use of synthetic pesticide, bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizers.
While there is some evidence that organic produce has potential health benefits, there are no definitive conclusions that organic is better.
When compared with conventionally farmed produce, organic produce has the same vitamins, minerals, antioxidants, proteins, lipids and other nutrients, as well as the same number of calories. Simply put, the health benefits of organic food are still unclear. If the decision to buy certain produce comes down to price, Dr.
Parr says both organic and non-organic produce are nutritious and beneficial to your health. However, if your main reason for buying organic is to limit exposure to pesticides, the extra cost will be worth it.
For more information, check out the annual list of the 12 crops that feature the highest amounts of pesticide residue, termed the Dirty Dozen. The Clean Fifteen list refers to 15 crops that have the lowest levels of pesticide contamination, including avocados, sweet corn and pineapples.
Not all processed foods are created equal, says Dr. Whole foods blended in a food processor are still the same food. Some processed foods are good for you, such as nut butters, canned light tuna packed in water and plain flash-frozen fruits and vegetables.
Multigrain and whole grain are not the same. Whole grains consist of the unrefined grains whose components — the bran, germ and endosperm — are still intact along with all the fiber, vitamins and minerals produced by nature.
Whole grains are more nutritious, and consumption is associated with lower risk of several diseases. Multigrain foods are made with more than one grain — but none may be whole grains.
Because brown bread is often associated with being healthier than white bread, loaves labeled as multigrain may be dyed to appear darker. Most lack nutritional value after the refining process. Eggs — particularly the yolks — have gotten a bum rap over the years for being high in cholesterol. Research has shown that the cholesterol from eggs does not have a significant effect on blood cholesterol.
Conventional wisdom today holds that moderate consumption of eggs is just fine. A study showed that high consumption of eggs could increase the risk of heart disease, however. These myths often lead to confusion, making it challenging to adopt a truly healthy lifestyle.
Before we start, how about a quick game of True or False…. True or False: Low-fat diets are good for you because all fats are bad. True or False: Carbs are not the enemy! True or False: To detox your body you need to do a juice cleanse. True or False: Skipping meals is the quickest way to lose weight.
See answers at the end of the blog post! One of the enduring misconceptions is that all fats are detrimental to health. This myth began in the 70s and 80s when experts made the claim that all fats were bad and we should avoid it at all costs. In reality, our bodies need healthy fats for various essential functions like vitamin absorption, cell growth, brain health and much more.
Healthy fats, such as monounsaturated and polyunsaturated fats found in avocados, nuts, seeds, and olive oil, have been associated with numerous health benefits. They contribute to heart health by improving cholesterol levels, reducing inflammation, and supporting overall well-being.
On the other hand, unhealthy fats, including saturated and trans fats found in fried foods, processed snacks, and some margarines, can have adverse effects. These fats are linked to an increased risk of heart disease as they raise LDL low-density lipoprotein cholesterol levels.
Understanding this difference empowers individuals to make informed dietary choices, opting for sources of healthy fats while minimizing the intake of unhealthy fats for a balanced and heart-healthy diet.
Please Note: It's important to note that moderation is key, even with healthy fats. Balancing fat intake with a variety of nutrient-dense foods is crucial for maintaining overall health.
Additionally, individuals with specific health conditions should consult with healthcare professionals or nutritionists to personalize their dietary choices. There's a common misconception that carbs are the enemy, but I would not take this at face value!
As with most foods, carbohydrates are not all created equal. While it's true that simple carbs found in sugary snacks and refined grains can cause blood sugar spikes, complex carbs are an essential source of energy and offer various health benefits.
Whole grains, fruits, vegetables, and legumes provide a rich array of fiber, vitamins, and minerals. They contribute to sustained energy levels, aid digestion, and support overall well-being. It's not about avoiding carbs but making informed choices about the type and quality of carbohydrates consumed.
Opting for whole, unprocessed sources ensures a nutrient-dense diet that fosters health rather than viewing carbs as an enemy.
Quinoa: A complete protein and a great source of fiber. Sweet Potatoes: Packed with vitamins, fiber, and antioxidants. Oats: High in fiber and known for heart health benefits. Legumes Beans, Lentils, Chickpeas : Rich in protein, fiber, and various nutrients. Brown Rice: A whole grain with fiber, vitamins, and minerals.
Berries: Low in sugar, high in antioxidants, vitamins, and fiber. Bananas: A quick source of energy, potassium, and vitamin C. Whole Grain Bread: Choose varieties with seeds and whole grains for added nutrients.
Quinoa: A gluten-free grain high in protein and fiber. Vegetables Broccoli, Spinach, Kale : Low in calories, high in fiber, vitamins, and minerals. The idea that consuming food late at night automatically leads to weight gain is a myth. Weight management is more about the total number of calories consumed versus burned.
It's the quality and quantity of your overall diet that matters.
DEAR Disproving popular nutrition myths Dksproving As a woman in my 40s, I've nutritioon a wide variety of diet fads come Antioxidant-rich antioxidant activity go. One week I read it's bad to eat carbs. The next week, it's full-fat dairy products. I've seen articles that say I should only eat between certain hours of the day. There is a lot of contradictory information. Welcome To Disproving popular nutrition myths Daniella's Popuoar Blog! Improving digestive function mytys one such topic surrounded Active weight maintenance support myths and misconceptions. Poopular myths often lead to confusion, making it challenging to adopt a truly healthy lifestyle. Before we start, how about a quick game of True or False…. True or False: Low-fat diets are good for you because all fats are bad. True or False: Carbs are not the enemy!
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