2. MYTH: FRESH FRUITS AND VEGETABLES ARE
HEALTHIER THAN FROZEN OR CANNED.
Fact: Research shows frozen and
canned foods are as nutritious as fresh.
In fact, since lycopene is more easily
absorbed in the body after it has been
processed, canned tomatoes, corn and
carrots are sometimes better nutrition
choices.
3. MYTH: BODY WEIGHT IS A RELIABLE
INDICATOR OF A HEALTHFUL DIET.
Fact: No two people have the same
body composition. The measure of a
person’s diet and your overall health is
a combination of factors, including
weight.
4. MYTH: EATING CARBOHYDRATES CAUSES
WEIGHT GAIN.
Fact: Calories cause weight gain.
Excess carbohydrates are no more
fattening than calories from any
source. Despite the claims of low-carb
diet books, a high-carbohydrate diet
does not promote fat storage by
enhancing insulin resistance.
5. MYTH: EATING JUST BEFORE BEDTIME
IS FATTENING.
Fact: What you eat, not when, makes
the difference; calories have the same
effect on the body no matter when
they are consumed. Evidence does
suggest that eating regular meals,
especially breakfast, helps promote
weight loss by reducing fat intake and
minimizing impulsive snacking.
6. MYTH: EATING SUGAR CAUSES
DIABETES.
Fact: Diabetes is caused by a lack of
insulin in the body. Since foods that are
high in sugar are often high in calories,
overeating those foods can lead to
weight gain. Research shows people
who are overweight and obese are at
increased risk for diabetes.
7. MYTH: FOLLOWING A FAD DIET IS A SAFE
WAY TO QUICKLY LOSE WEIGHT.
Fact: Many fad diets are developed by
people with no science or health
background so some fad diets can even
be considered harmful to people with
certain health problems. When trying to
lose weight, consult a registered
dietitian.
8. STEP UP TO NUTRITION AND HEALTH
The food and physical activity choices
made today—and everyday—affect
your health and how you feel today
and in the future. Eating right and
being physically active are keys to a
healthy lifestyle. The following Dietary
Guidelines for Americans, can lead the
way to a healthier you.
9. MAKE SMART CHOICES FROM EVERY
FOOD GROUP
Give your body the balanced nutrition it
needs by eating a variety of nutrient-packed
foods every day. Just be sure to stay within
your daily calorie needs.
A healthy eating plan:
Emphasizes fruits, vegetables, whole grains
and fat-free or low-fat milk and milk
products.
Includes lean meats, poultry, fish, beans,
eggs and nuts.
Is low in saturated fats, trans fats,
cholesterol, salt (sodium) and added sugars.
10. FIND YOUR BALANCE BETWEEN FOOD AND
PHYSICAL ACTIVITY
Regular physical activity is important for your
overall health and fitness—plus it helps
control body weight, promotes a feeling of
well-being and reduces the risk of chronic
diseases.
Be physically active for at least 30 minutes
most days of the week.
For even greater health benefits and to help
control body weight, be physically active for
about 60 minutes a day.
Children and teenagers should be physically
active for 60 minutes every day, or most
days.
11. PLAY IT SAFE WITH FOODS
Prepare, handle and store food properly to
keep you and your family safe.
Clean hands, food-contact surfaces, fruits
and vegetables. To avoid spreading bacteria
to other foods, meat and poultry should not
be washed or rinsed.
Separate raw, cooked and ready-to-eat foods
while shopping, preparing or storing.
Cook meat, poultry and fish to safe internal
temperatures to kill microorganisms.
Chill perishable foods promptly and thaw
foods properly
12. FOR MORE INFORMATION:
Food groups and nutrition values or to pick
up some new ideas on physical activity,
www.healthierus.gov/dietary guidelines.
MyPyramid food guidance system, including
a quick estimate of what and how much you
need to eat, www.mypyramid.gov.
Home food safety, www.homefoodsafety.org.
Additional nutrition resources,
www.eatright.org/gnrl.
13. CONSIDER THIS
If you eat 100 more food
calories a day than you
burn, you’ll gain about 1
pound in a month. That’s
about 10 pounds in a
year. The bottom line is
that to lose weight, it’s
important to reduce
calories and increase
physical activity.
