There are so many food myths out there and unfortunately they can sabotage your weight loss efforts without you even knowing it. Nutrition information gets misinterpreted time and time again. What usually happens is some accurate information will come out and then someone with the best intentions will take that information, write an article, or even make a business out of the information, but end up giving bad information from misinterpretation of the original content. I can't tell you how many times I see this on the internet which makes it challenging for people to know what they should be doing to manage their weight. There are very few places to get accurate nutrition information on the internet. Here are some of the myths that I see frequently.

Myth #1

White cheese is lower in calories than yellow cheese

Oh my, I have heard this time and time again and it is simply not true. In fact, one of the highest calorie cheeses is Havarti, a white cheese, coming in at 120 calories per ounce. Yellow American cheese and white Swiss cheese are about the same amount of calories, around 106 calories. What happened is a case of over generalization. Mozzarella, one white cheese, contains a lower amount of calories and fat but somehow this information became over generalized that all white cheeses are lower in calories.

Myth #2

When eating in a restaurant, soups and salads are always the best choice

Yes soups and salads can absolutely be a great choice when eating out depending on what kind of salad and soup you get. For instance a Caesar dinner salad with its eggs, cheese, and anchovies in the dressing can add up to 600 or more calories. Oriental salads and Santa Fe style salads can also add up to be more calories than you may have hoped for. Cream soups have about twice as many calories as broth based soups. In some circumstances getting a grilled chicken sandwich may end up being less calories than that soup and salad.

Myth #3

Eggs are bad for you

This is one that may surprise you. While it is true that eggs have a higher level of cholesterol, studies have shown that moderate intake of eggs throughout the week (3-4) does not increase cholesterol. A matter of fact; recent studies show that eggs might actually help you lose weight. The Journal of American College of Nutrition published a study where the participants who scrambled, boiled, or poached one egg for breakfast versus eating a bagel of the same amount of calories experienced less junk food cravings and ate fewer calories in a 24 hour period of time. My personal tip is to buy eggs (such as Egglands Best) that have been fed omega three fatty acids. They not only help you increase your omega three intake but they

also taste more like a farm fresh egg.

Myth # 4

Fruit Smoothies are Always a Healthy Choice

Well, again, it all depends on the fruit smoothie. Just because something has fruit in it does not mean it is good for you. Most fruit smoothies that you buy in restaurants or juice bars are loaded in calories and sugar. These smoothies can be anywhere from 300 to 600 calories and up to 50 grams of sugar. Smoothies that contain multiple fruits, juice, and sugar can sky rocket your blood sugar levels, which will not bring you closer to your weight management goals. Fruit is good for you, but there is an appropriate way to balance it in your diet so you don't get too much of a good thing. When looking for smoothies make sure there is some protein in them, no added sugar and small servings sizes (8 ounces).

Myth #5

The label says whole wheat so it must be healthy

This is a tricky one. Not all brown breads are necessarily using whole wheat flour. They are basically white bread with a tan. There are many products out there especially in the bread department that announce that it is whole wheat or whole grain bread. The only way to know for sure is to look at the ingredient list. If the ingredient list says they use 100% whole wheat or 100 % whole grain flour then it is a good product for you. You can also look at the fiber content. You want to aim for 3 grams of fiber or more in your whole grain products. You will be surprised how many of the brown breads out there are just wearing a good disguise.

Make sure the nutrition information you read is accurate. You can do more harm than good by following inaccurate information especially with weight management. Some of these myths can actually lead you to gain weight. Our mission is to provide professional weight management programs for people so they can get accurate information from nutrition experts and stop guessing about what they should or shouldn't be eating. Want to know more? click here to see how our programs can help!

(c) 2006, Meri Raffetto

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and recognized professional in the area of nutrition and wellness. She specializes in weight management and offers online programs to help people reach their weight loss and health goals. For more information or to sign up for a free newsletter visit http://www.reallivingnutrition.com

Posted 1/27/07