Take the quiz first, and then look here at the answers. Let me know
what you think. do you agree with what is here.

1. All fats are bad, and following a low-fat diet is the best way to
lose weight.
Myth. Fat is necessary for energy, especially for active and growing
kids -- for hormone function, vitamin absorption and transport. Fats
add flavor to your food. Since fat contains more than twice the
calories per gram compared to protein and carbohydrates, it's more
concentrated in calories, so to lose weight on a calorie controlled
diet, you need to eat less fat. Choose your fats wisely�?nuts,
avocado, seeds and fatty fish contain immune-promoting
monounsaturated fat and omega-3 fatty acids.

2. More television viewing is associated with greater obesity.
Truth. We know about inactivity and adults -- kids today are in
trouble. It's a different world than just 15 years ago. Kids who
watch the most television are less active and eat more junk foods.
Watching advertising is dangerous, as the messages are very
seductive to children. Kids need to be more fit by exercising more.

3. Americans have lowered their rate of heart disease because they
eat less fat now than they did 30 years ago.
Myth. Eating less fat doesn't translate into healthier Americans. In
fact, Americans are fatter than ever before, and it's not just
because of the amount of fat they eat. Portion size of sugar and
refined carbohydrates continues to dominate the weight gain issue,
as well as the decrease in the amount of activity.

4. Dietary fiber helps reduce your risk for heart disease
Truth. A diet high in fiber not only helps lower the risk for heart
disease and cancer, but also translates into increases in the intake
of fruits, vegetables and whole-grain foods. Fiber helps fill you
up, without adding calories. Foods high in fiber are generally lower
in calories, are fresh and can help you maintain your weight loss.

5. The best fat is polyunsaturated fat.
Myth. There are healthy polyunsaturated fats, including the omega-3
fatty acids -- however, health experts report that monounsaturated
fats and oils from olive and canola oil are the healthiest oils. The
less processed and refined the oil, the better. The best diet
includes mostly mono- and poly-unsaturated fats -- and it keeps
saturated fats to a minimum. Trans-fats, from hydrogenated fat,
(found in solid vegetable shortening, used often in fast-food
cooking, and in commercially baked cakes, cookies, crackers and
breads) are unhealthy fats, and should be avoided.

 

6. Vegetarians are never overweight.
Myth. Vegetarians can be just as overweight as any other person! If
you're taking in more calories than you're burning, you will store
the excess as fat. If you're a strict vegetarian and avoid all
animal products, you need to plan carefully to make sure you don't
become deficient in certain nutrients. Vitamin B12, iron, calcium,
vitamin D and zinc are easy to miss in vegan diets. Vegetarians have
an advantage in that their diets are high in fiber and low in
saturated fat, and usually include good amounts of leafy green
vegetables and fruit. They need to take a daily multi-vitamin that
contains 100 percent of the RDA for essential nutrients. Include
fortified soy milk for vitamin D and protein, nuts and legumes for
iron and zinc, and fortified cereals for iron and vitamin D.
Fortified orange juice is also a good source of calcium.

7. Fresh vegetables are better than frozen.
Myth: Frozen vegetables can even be healthier than fresh, depending
on how long the fresh have been sitting in the market. Frozen
vegetables are processed at their peak nutritional value, whereas it
could take days, even weeks, for fresh vegetables to be transported,
and could be even longer before you get to cook them. Health experts
recommend you eat at least five servings of fruit and vegetables
daily�?fresh or frozen.

8. If the label says "fat free" you can be assured it's lower in
calories.
Myth. Fat free doesn't make a product calorie-free. The smartest
consumers read the labels and compare products. Most manufacturers
add sugar to fat-free cookies to make up for the texture and taste
changes. Fat-free cheeses and spreads will be lower in calories�?BR>read the label to compare and choose wisely.

9. Dairy products cause congestion.
Myth. Milk allergy is an uncommon reaction to casein, the protein
found in milk, and is a serious matter, but only affects one to 7
percent of the population. Symptoms can include sneezing, a runny
nose and watery eyes. Lactose intolerance affects more people -- in
fact, the majority of Asians and Africans are deficient in producing
lactase, the intestinal enzyme necessary to digest the sugar in
milk. Lactose intolerance severity varies�?some may be able to eat
yogurt and cheese, and even enjoy milk, in small amounts. There are
lactose-free dairy products available at most grocers, and over-the-
counter lactase pills can help. If you're worried about excess fat
in whole milk dairy, choose low-fat or nonfat dairy or lactose-free
milk. Dairy products are great sources of protein and vitamins, as
well as calcium and magnesium. Research shows that intake of calcium
is positively associated with maintaining a healthy weight. Children
who don't drink milk have a greater risk for bone fracture, as
they're not getting important calcium that builds bones. Soy dairy
substitutes including soy milk, soy yogurt and tofu fortified with
calcium and vitamin D are great alternatives to dairy.

10. Periodic fasting is a good way to lose weight.
Myth: Not only does fasting not help you lose weight, but people who
eat smaller meals more frequently have a better chance of keeping
the weight off. Skipping meals or fasting sets you up for failure.
You perceive that you can eat more at the next meal, because you
skipped the last one, but your metabolism may be slowed because it's
conserving calories, sensing a deprivation. You lose touch with your
hunger and satiety clues when you fast, and overeat to
compensate. "Naturally thin" people eat when they're hungry, and
stop when they're full. Make that your goal.

11. Eggs are low in saturated fat.
Truth. Although eggs have a bad reputation, it's undeserved. For
years doctors advised people with high blood cholesterol to
eliminate foods high in dietary cholesterol. The American Council on
Science and Health reports that "substantial body of scientific
research shows that dietary cholesterol has only a small effect on
blood cholesterol and the consumption of eggs -- up to an intake of
one egg per day -- has no detectable effect on heart disease risk in
healthy people." Recent research shows that dietary cholesterol in
eggs and shellfish does not cause high blood cholesterol in the
majority of people. Other factors influence high levels of blood
cholesterol, including the amount of saturated fat in the diet. The
patient's overall diet, including the amount of refined
carbohydrates and trans fat, is also important. Eggs are very low in
saturated fat and high in important nutrients including protein, B
vitamins, vitamins A, D and E.

12. To lose a pound of weight, you need to create a deficit of about
3,500 calories with diet and exercise.
Truth. To lose a pound of fat, you need to balance your personal
body scale by taking in fewer calories and doing more activity. The
best weight-loss program will show you how to do both. At eDiets, we
help you lose the weight by adopting a healthy lifestyle, so you can
maintain your weight loss permanently. Aim for 1 to 2 pounds of
weight loss weekly... you may lose more in the initial weeks as your
body adjusts to your new meal plan and activity. Your scale is not
always the best indicator of your progress -- if you add weights to
your workout, you can actually transform your body to a more
muscular and fit you.

13. Fish has too much mercury: avoid it.
Myth. Health experts recommend that you limit cold water fish
including swordfish and tuna to once or twice weekly, because of
possible high mercury levels. But that doesn't mean you can't eat
fish seven days a week if you like, because there are dozens of
varieties available�?fresh, frozen or canned. The U.S. Department of
Agriculture, U.S. Department of Health and Human Services, the
American Dietetic Association, and the American Heart Association
recommend eating two to three fish meals per week. Fish is a low-fat
source of protein that may help to lower blood cholesterol. Fatty,
cold water fish like tuna, salmon, sardines, mackerel and lake trout
are good sources of omega-3 fatty acids.

14. Drinking and eating cold foods will help me lose weight.
Myth: This myth is akin to taking a pill or rubbing a cream on your
thighs in hopes that you will lose weight. Sorry, it won't work.
Your body is a machine�?a wonderful, mechanical miracle. You put
energy into it, and it goes. You put too much energy in, and it goes