Myth 1:
Choosing foods that are gluten-free will help you eat healthier.
Fact:
Gluten-free foods are not healthier if you don’t have celiac disease or are not sensitive to gluten. Gluten is a protein found in wheat, barley, and rye grains. A healthcare professional is likely to prescribe a gluten-free eating plan to treat people who have celiac disease or are sensitive to gluten. If you don’t have these health problems but avoid gluten anyway, you may not get the vitamins, fiber, and minerals you need. 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.
Myth 2:
You should avoid all fats if you’re trying to be healthy or lose weight.
Fact:
You do not have to avoid all fats if you’re trying to improve your health or lose weight. Fat provides essential nutrients and should be an important part of a healthy eating plan. But because fats have more calories per gram than protein or carbohydrates, or “carbs,” you need to limit fats to avoid extra calories. 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 2015 to 2020 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.
Myth 3:
“Going vegetarian” will help you lose weight and be healthier.
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. 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 U.S. Dietary Guidelines 2015 to 2020 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.
Not all vegetarians are the same
The types of vegetarian diets eaten in the United States can vary widely. For example, vegans do not consume any animal products, including milk and eggs. Lacto-ovo vegetarians eat milk and eggs along with plant foods. Some people have eating patterns that are mainly vegetarian but may include small amounts of meat, poultry, or seafood. Speak with a registered dietitian or healthcare professional if you are concerned about whether your eating plan is providing all of the nutrients you need.
Source: www.NIDDK.com