Myth #13: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include:
- pork tenderloin
- beef round steak
- tenderloin
- sirloin tip
- flank steak
- extra lean ground beef
Also, pay attention to portion size. One serving is 2 to 3 ounces of cooked meat—about the size of a deck of cards.
Myth #14: Dairy products are fattening and unhealthy.
Fact: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milks and some yogurts are fortified with vitamin D to help your body use calcium.
Tip: The Dietary Guidelines for Americans recommend that people aged 9 to 18 and over age 50 have three servings of milk, yogurt, and cheese a day. Adults aged 19 to 49 need two servings a day, even when trying to lose weight. A serving is equal to 1 cup of milk or yogurt, 1½ ounces of natural cheese such as cheddar, or 2 ounces of processed cheese such as American. Choose low-fat or nonfat dairy products including:
- milk
- yogurt
- cheese
- ice cream
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).
Myth #15: "Going vegetarian" means you are sure to lose weight and be healthier.
Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.
Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. Nutrients that non-vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are:
- iron
- calcium
- vitamin D
- vitamin B12
- zinc
- protein
Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.
If you don't know whether or not to believe a weight loss or nutrition claim, check it out! The Federal Trade Commission has information on deceptive weight loss advertising claims.
You can also find out more about nutrition and weight loss by talking with a registered dietitian.
Related Resources - Weight Control
Related Resources - Diet / Nutrition / Exercise
Source: NIH Publication No. 04-4561
