5 Eating Myths That Could Be Ruining Your Diet
Cutting down on fried food and eating more fruit are important for a healthier diet, but some changes made in the name of healthy eating won’t help, sometimes they are even worse.
Myth: Salad Is Always the Way to Go
Truth: When watching what you eat it seems like a no brainer. Trade in your burger for a salad, while it could be a healthy switch there is no guarantee. A plain burger can have 250 calories and 9 grams of fat, while a Caesar salad with grilled chicken can have 380 calories and 23 grams of fat. When choosing salads, be careful about the salad dressing which can pack a lot of calories. Go for the low fat dressings such as balsamic vinaigrette or Italian and avoid creamy dressings like ranch or Caesar. Salads topped with croutons, cheese, and bacon or anything crispy are sure to be packed with more calories and fat.
Myth: Low Fat or Sugar Free Cookies Are the Smarter Dessert Option
Truth: If you are going to eat a cookie or treat, go for a small amount of the real thing. Since sugar and fat satisfy the palette a little goes a long way. The sugar-free or fat-free varieties often leave you wanting more, setting you up to overeat.
Myth: Swapping Soda for Juice Saves on Sugar
Truth: No one would argue that cutting back on soda is a good thing, but swapping it with juice isn’t necessarily an improvement. A can of cola has about the same amount of sugar as a cup of unsweetened apple and orange juices. While 100 percent fruit juice contains any good for you antioxidants, drinking too much juice can expand your waistline as the calories add up. Drink no more than 8 ounces of 100 percent fruit juice a day or dilute with water or seltzer to stretch that cup.
Myth: Swapping Ice Cream for Frozen Yogurt Will Save You Calories.
Truth: This switch may or may not have you saving calories. People think it healthier because its yogurt, they think they can eat more of it and end up consuming just as many calories. Plus many brands have almost double the calories. Bottom line: Read labels and keep portions in check.
Myth: Two percent Milk is Much Lower in Fat than Whole
Truth: While 2% milk sounds like it would be much lower in fat than whole milk, in reality whole milk contains roughly 3% fat, not much of a difference. A low fat food is defined by having 3 grams of fat or less per serving and 2% milk has 4.9 grams fat per serving. I recommend opting for nonfat milk.
Ashvini Mashru, MA, RD, LDN
Ashvini Mashru, MA, RD, LDN is the owner and founder of Wellness Nutrition Concepts, LLC. She is a Registered Dietitian, ACE-Certified Personal Trainer and a Wellcoaches – Certified Wellcoach. If you find yourself struggling and ready to take control of your life and health, visit her website www.wellnessnutritionconcepts.com or email her at firstname.lastname@example.org.