Unless you have celiac disease or gluten intolerance, you don't need to avoid gluten, which is the protein found in wheat, barley and rye.

Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber. Be mindful when manufacturers remove gluten, as additional sugar, salt or refined starches are often added to make up the difference in flavor and texture.

If you follow a gluten-free diet for medical reasons, check the ingredient list and nutrition facts to make sure you are choosing a healthy option. Sugar is sugar, although unrefined sugar options may contain a small number of vitamins and minerals.

The advantage is minimal as they are still considered added sugar and contribute to the recommended daily limit on added sugar in the diet. The fat-free and low-fat diet trend is a thing of the past — 80s and 90s to be exact.

Yet, some individuals are still scared of fat. This shouldn't be the case as fat has beneficial functions like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins. Be aware that fats aren't created equal. Choose heart-healthy unsaturated fats, such as olive and canola oil, nuts, nut butters and avocados over those that are high in saturated and trans fats, including fatty meats and high-fat dairy products.

The low-carb diet is a fad diet that has continued to make an appearance over the years. It gives carbohydrates — fruit and whole grains included — a bad reputation.

Individuals who followed this diet had success with weight loss. But anytime anyone eliminates highly processed carbohydrates foods, such as chips, cookies, white bread and potatoes smothered in butter and gravy, they would be expected to have the same results. Any diet or eating program that eliminates an entire food group gets a red flag from me as you likely will miss out on vital nutrients.

There's little evidence that dietary cleanses do any of the things they promise. The fact is you don't need to purchase a product to cleanse your body. Your liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you're looking to rejuvenate your body, focus on eating more whole foods, drinking water and removing highly processed foods from your diet.

While late-night snacking can lead to weight gain or prevent weight loss, it's not because of the time on the clock. Instead, it's about why you're eating. It's common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom or craving.

Sorry, no foods burn fat, make you lose weight more quickly or increase your metabolism enough to have an effect on weight loss. Diets that focus on single foods, like those mentioned above, are restrictive and lack nutrients the body needs.

They're also unsustainable, and any weight loss that may occur is a result of calorie restriction and likely will come back once you discontinue. The — dietary guidelines for Americans recommend having no more than 2, milligrams of sodium per day. The average American consumes 3, milligrams of sodium per day.

The problem isn't as easy as taking the salt shaker off the table. Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals.

Limit the processed foods, and enjoy more fresh, home cooked meals. Many products labeled low-fat or fat-free contain added sugar or sodium to help make up for the loss of flavor when removing or reducing fat.

In addition, fat helps with satiety — making you feel fuller longer. These products often come with unhealthy additives to improve their flavor profiles.

Many of these products also contain more sugar than their regular counterparts. Just enjoy your favorite snacks in moderation. Being obese is associated with a long list of health conditions like depression, early death, some cancers, heart disease, and type 2 diabetes.

Having an active lifestyle and eating a nutritious diet is more important than how skinny you are. Focus on keeping your body fat percentage at a healthy level, not how skinny you are.

There are skinny people with unhealthy body fat levels. Instead, focus on calcium-rich foods like dairy products and green leafy vegetables. Low-calorie diets are overrated when it comes to losing weight.

Yes, cutting calories can lead to significant weight loss, but it can also have negative long-term consequences. Losing weight is more than just shedding some kilos. Low-calorie diets have abysmal results when it comes to keeping excess weight off long-term.

Most smoothies sold at gyms or stores are loaded with sugar and calories. Some are highly nutritious and can be a great way to increase your antioxidant, mineral, and vitamin intake.

It comes down to what the smoothie is made up of. Fiber supplements can help improve blood sugar control and bowel movements, but they do not provide the same value as consuming fiber-rich foods like vegetables, beans, and fruits.

These foods contain compounds that work together to promote good overall health. They are also loaded with antioxidants, vitamins, and minerals. Losing weight is as simple as consuming fewer calories than your body needs daily while keeping your body as healthy as possible.

The hardest part is committing to changing your lifestyle. Says who? Probiotics are one the most popular dietary supplements, but introducing probiotics via supplements can negatively impact your gut bacteria.

It can also lead to bacteria overgrowth in the small intestines, which can have adverse side effects like bloating and gas. Anyone can have an eating disorder regardless of their gender. Teenage boys and men can also develop eating disorders.

About 30 percent of men report dissatisfaction with their bodies and use unhealthy methods to get their ideal body type. Carbs are rich in vitamins, fiber, and minerals, making them a great source of macros and micros. Diets that contain a healthy mix of high-fiber carbs, lean proteins, and healthy fats have been shown to reduce the risk of health issues like obesity, heart disease, and diabetes.

Breakfast is the most important meal of the day for most people, but some people are better off skipping it. It comes down to what your fitness goals are.

For example, some research shows that skipping breakfast can lead to less calorie intake during the day. Skipping breakfast can bring you closer to your weight loss goals if you use dieting strategies like intermittent fasting.

Such diets have been linked to various benefits like reduced inflammation, improved cognitive function, and improved blood sugar regulation. Intermittent fasting involves only eating during small windows and fasting the rest of the time. For example, you might only eat between noon and eight in the evening.

Fasting allows your glycogen stores to get used up, forcing your body to use fat deposits for its energy needs. This makes it one of the more effective ways to lose weight. The main thing is that you fast for 15 to 16 hours daily.

We need fats in our diets because they contain many essential vitamins, support hormone production, and makeup all the cell membranes in our body. When consuming fats, you want to increase your intake of unsaturated fats oils, avocados , nuts and decrease your intake of saturated fats butter, margarine.

This is a regularly debated topic. While it is not so much that breakfast itself is more important than every other meal, it is the quality of food you are consuming shortly after waking up.

When we sleep, our bodies break down stored energy to sustain our organs and other physiological processes. This term is called catabolism. Researchers that have focused on protein metabolism and muscle protein synthesis argue that while we sleep our muscles enter a state of breakdown.

To tip the scale to be in a state of muscle building, they recommend that it is very important to consume a rich source of protein ~g within an hour of waking up. For individuals that favor intermittent fasting , the concept of the importance of the quality of the meal vs the time of the meal still applies.

Consuming a breakfast or meal rich in simple carbohydrates can lead to spikes in blood sugar, decreased satiation leading to greater snacking later in the day, and poor concentration and focus.

Therefore, the takeaway is that your first meal to consume upon waking up should contain a healthy mix of lean protein, complex carbohydrates, and healthy fat. Quality matters. Everyone who has adopted a vegan or vegetarian diet claims it is the best thing you can do for your health and longevity.

It is such a popular diet trend that many documentaries have been created in support of its practice. However, here is what you need to know about plant-based diets:. To meet your daily protein needs, your intake of plant sources will likely be double meet your daily needs.

High intakes can often block or decrease absorption of other minerals such as zinc, calcium, and iron in the gastrointestinal tract leading to nutrient deficiencies.

Plant-based diets can lead to deficiencies in these nutrients. So, what is the consensus? While plant-based diets are very healthy and can be beneficial, some nutrition considerations need to be taken into account to prevent the risk of any deficiencies. Does eating after 8 pm cause weight gain?

The answer is NO. Consuming food late at night does not equate to excess fat storage on your body UNLESS you are consuming more calories than you've expended for the day.

What are the best foods to eat late at night? Foods that are high in protein! Proteins are metabolized in the liver this is known as the urea cycle , where ammonia a by-product of protein metabolism is converted to urea.

Then the urea is filtered and excreted out of the body via the kidneys. The biggest protein myth is that intake of too much protein can overwhelm the kidneys and cause damage. However, MULTIPLE studies have shown over many years that this is not true. The recommended dietary allowance for protein is 0.

However, it has been shown that this amount is much too low for the average individual, especially active individuals. The international society of sports nutrition ISSN recommends that healthy, active individuals should consume between 1.

Unless an individual is suffering from severe kidney damage, high protein intake will not cause health problems. Even in cases where patients have kidney damage, their protein needs are elevated.

For example, a patient with CKD on dialysis should still be getting High protein diets also improve body composition, increase satiation, and improve various metabolic markers. Supplements are a multibillion-dollar industry. While they can help, they are not always necessary. Therefore, before choosing to consume a supplement you should check to see if you are consuming a reliable product.

For performance-enhancing supplements you should look for these three logos:. For vitamins and individual nutrients look for USP verified marks.

Takeaway… Supplements can help fill the gaps of nutrients you may be lacking in your diet. However, you cannot out supplement a bad diet.

For individuals looking to enhance their performance and get an extra advantage over their opponents, nutrient timing can be very useful.

However, are the windows of nutrient consumption necessary for everyone? The biggest nutrient timing myth is that you MUST consume protein within 30 minutes to an hour after your workout. This is not true. The benefit of protein consumption on enhancing muscle recovery is largely dependent on the last protein-rich meal you consumed.

Additionally, while the benefits of protein consumption are most rapid in the first two hours following exercise, consumption beyond that time frame still provides considerable benefit. Protein consumption at any time is beneficial.

If it is feasible to consume protein immediately after your workout, this will be beneficial. If you can't consume protein for a few hours after your workout, it will still be beneficial.

See also: Nutrient Timing. It is a common belief that going on a juice cleanse can quickly shed pounds and melt fat. Additionally, fans of this practice claim it can alkalize change the pH of your blood and detoxify your liver and cells. First, any significant weight loss as a result of a juice cleanse is coming mainly from water and potentially muscle.

Juices are rich in vitamins and minerals but lack fiber , protein, and healthy fats. Important components to a healthy diet. Second, the pH of blood is VERY tightly regulated. It must be maintained within a narrow range of 7. Consuming juices will not change the pH of the blood.

Third, the liver and kidney's main purpose is to detoxify the body. Going on a juice cleanse is not going to enhance this process. The biggest nutrition myth in existence is that carbohydrates are bad for you and lead to weight gain. This is FALSE.

Carbohydrates are a very important macronutrient in our diets. Make sure to watch your portions and prepare your potatoes in the healthiest way possible by either roasting, baking, boiling or air frying. Truth: Fruit juice is high in added sugar and lacks fiber.

A ounce cup of fruit juice contains roughly 10 teaspoons of sugar , the same amount found in a ounce can of soda. To increase your fruit consumption, choose whole fruit.

To quench your thirst, choose water. Skip to navigation Skip to main content Skip to footer. About Us About Leadership Our Food Equity Mission Careers Partner With Us Contact Us.

Our Work Partners Events Progress Report Impact Report. Action Center Sign the Pledge Read our Blog Join the Movement. Myth: Cooking meals at home is too time-consuming. Myth: Healthy eating is too expensive. Myth: White potatoes are bad for you.

However, not every piece of information is reliable. Nutrition has been a trending topic in recent times. With people becoming conscious about their health and following a healthy lifestyle, a proper diet comes into play.

And eating a healthy diet implies having five meal portions throughout the day and drinking plenty of water. It is simple. But we often get confused due to the various trends and nutritional advice on online platforms. While one website talks well about a particular food, another will ask us to avoid it.

People often follow specific advice and modify their diet, doing it all wrong and harming themselves simultaneously. Thus, it's unwise to believe everything we read on the internet.

What we should do instead is research and have a proper understanding of our nutrition intake. And choose not to be fed incorrect information while scrolling through social media channels.

There are hundreds of myths involving nutrition which we believe, thanks to the constantly changing trends. Previously what used to travel through word-of-mouth now needs a nanosecond to reach us through social media and blogs.

We may not realize, but unknowingly, we make several food decisions- both healthy and unhealthy based on what we see on the internet.

So, let's find some of them. It is a common notion that eating healthy comes at the cost of breaking banks. That is not true. While there are expensive healthy food items, there are affordable items too. In fact, plant-based food sources like beans and lentils are even cheaper than meat.

Fruits and vegetables have great nutritional value and do not have to be overly expensive. Similarly, oats or brown rice possess fiber and are pretty cost-effective.

You must research the healthy food data, devise a proper plan, and keep the budget accordingly. Moreover, cooking meals at home can save you a lot of money, so "eating healthy is expensive" qualifies as a nutrition myth. Avoid convenience packaged foods because they are mostly more expensive and have fewer nutrients than foods that are made at home.

In the quest to eat healthy and nutritious, people often say, "Keep your diet gluten-free. There is no proven evidence that a gluten-free diet is healthier than one with gluten. Additionally, foods containing gluten are nutritious, with vitamins, fiber, and iron in them.

Also, gluten, the protein found in wheat, barley, and rye, i. Gluten-free foods are highly processed, often high in sugar, calories, and fat, and lack important nutrients.

Recommended Article: 6 Bento Box Ideas For Work on National Gluten-Free Day. People are terrified when they hear the term "fat. But the truth is, it is more about the type of fat than the amount.

Fat is a valuable nutrient required by our bodies. It has beneficial functions like absorbing vitamins, and protecting our organs, to name a few. The reason behind believing that fat products lead to weight gain is due to their higher calorie content than their non-fat counterparts.

While removing unhealthy fat from your food is good for your health, a completely low-fat diet may not be wise.

Moreover, certain low-fat foods are highly processed and contain a lot of sugar. So, one must know the difference between healthy fat and unhealthy ones.

The unsaturated fat in nuts, avocados, and seeds contributes to weight management and helps reduce inflammation.

But the trans and saturated fats found in fatty meat and full-fat dairy products come with heart disease along with other risks.

And these should be consumed in the least amounts. Although fat products might not lead to weight gain, they still need to be eaten in moderation.

Processed foods not only extend the shelf life, but they extend the waistline as well. Carbohydrates are vital for our bodies. They provide our system with energy. We need the energy and should be using that through physical activity. So, a carb-free diet is a big NO-NO. Be it grains or legumes, carbs provide sustained energy and help control blood sugar levels.

Any diet that removes an entire food category is not ideal, for it can make you lose important nutrients. Recommended Article: Carb-Cycling Diet: An Uncharted Hack For Employees With Sedentary Lifestyle.

Before eliminating certain foods from your diet, you need to do your homework. For example, carbohydrates that are highly processed, like chips, white bread, soda, and pastries, need to be consumed in limited amounts.

In contrast, carbs that include fruits and vegetables contain vitamins and minerals, which are better sources for health. Also, consuming too many carbs is not apt, and one should focus on portion control.

As it is known, too much of anything is bad. So, the amount of carbs one requires depends on age, gender, and weight, but they should not be completely removed from the diet. One of the most common nutrition myths is that eating after 7 PM is not ideal for health and, thus, should be avoided.

However, this is not a scientifically proven fact. There is no specific good time for meals, and there is no significant impact of the same.

Timing does not matter. What matters is the quality of your food and the calories you consume the entire day. For one person, avoiding food at night might help with their hunger urges; for another, this practice might give rise to digestive problems.

It mostly depends on the lifestyle you leads and how your body takes it. The main point is to consume nutrient-dense food that includes fruits, vegetables, lean protein, healthy fats, and many more.

However, consuming food around hours before bedtime is advisable for better digestion. Listen to your body and understand what it wants. Rule of thumb: Eat for what you're going to be doing, and not for what you have done.

Don't take in more than you're willing to burn off. Calories play an important role in weight loss, but that's not all. Other factors must be considered. Yes, it would help if you consumed fewer calories than you burn for weight management.

But you also need to fill your diet with foods rich in nutrients. Also, you must be aware of the foods with calories but those that provide nutrition like vitamins, minerals, fibers, etc. Knowing the nutritional composition of your meals should be the priority.

A low-calorie diet might help with temporary weight loss but can weaken your body later. Thus, on a weight loss journey, including physical exercises, nutritional diet, hydration , portion control, and mindful eating.

Recommended Article: Everything You Need To Know About Calories Burned While Walking. While breakfast is often considered the most important meal, research has yet to prove that. It is said that a healthy breakfast helps one kickstart the day with increased metabolism, full of energy, and better concentration and cognitive skills.

This can be somewhat true for certain people but cannot say for all. Intermittent fasting is a trending practice nowadays.

It even comes with a plethora of benefits. As per studies , skipping breakfast can result in low-calorie intake, improves blood sugar levels and decreases inflammation. So, to practice intermittent fasting, people often skip breakfast.

However, one can fast by eating breakfast and having the last meal in the early evening. That way, one can be fasting for hours. These can increase your risk of many diseases good fats fight against. When it comes to weight loss, however, they are just one of many contributing factors.

For best, most sustainable results, consult a nutritional counselor before starting your diet. The types of foods and their nutritional value that counts. Having a snack every three or four hours keeps your metabolism going, helping you burn more calories throughout the day.

Snacking can also curb your appetite, making you eat less at mealtime. Bananas, apples, and oranges are great morning or midday snacks. You also try peanut butter and celery, carrots and hummus, or a cup of nuts. There are plenty of affordable healthy foods available, including but not limited to:.

Buy these items in bulk when you can to save a little, and avoid pre-washed, individual services of goods.

They tend to cost more. What you eat throughout the day is more important than when you eat it. That said, breakfast has its benefits:.

Also, you should try to buy locally-grown foods when you can. Getting certified organic can be a long and expensive process. Some farmers opt out of it, but many follow the same practices. However, there are some situations where eating small meals every few hours might be the best approach, like when dealing with health issues like irritable bowel syndrome, coronary artery disease, and diabetes.

Spacing out your meals also provides benefits if you want to build muscle mass. It puts your body in an anabolic state, allowing you to build larger muscles.

If weight loss is your primary fitness goal, focus more on the number of calories you consume daily. Calorie counting has never been easier than it is these days. You no longer have to grab an encyclopedia to figure out how many calories any food or beverage has.

Any fitness app on your smartphone gets the job done. Some compounds in smoked red meats, like polyaromatic hydrocarbons, can damage the genome, which is the first step to cancer. However, this risk is only linked to red meats processed by charring or smoking. Moderate red meat intake does not increase your cancer risk enough to worry about.

We can consume all the artificial sweetener-enriched snacks we want without feeling guilty since they contain zero calories. People who consume artificial sweeteners are also more likely to have unhealthy lifestyles.

White potatoes are often one of the first foods to be removed when people go on weight loss or low-sugar diets. This is mainly due to the high glycemic index of potatoes since they raise your blood sugar more than other types of tubers like sweet potatoes.

They are a rich source of nutrients like vitamin C, fiber, and potassium. Try to bake or roast your potatoes to make your meals as healthy as possible. Some people obsess about the ratio of the macronutrients in their diet, but you need more than that to improve your overall health or lose weight.

Tweaking your macros helps you to reach your fitness goals, but the most important factor should always be the quality of the foods you eat.

They supplement your diet to ensure you get all the nutrients your body needs to perform optimally. Multivitamins, calcium, and magnesium supplements can help reduce your heart disease risk and improve your blood sugar regulation. While the aisles of your grocery stores might claim these low-fat or diet foods are good for you, they can sometimes be worse.

These products often come with unhealthy additives to improve their flavor profiles. Many of these products also contain more sugar than their regular counterparts.

Just enjoy your favorite snacks in moderation. Being obese is associated with a long list of health conditions like depression, early death, some cancers, heart disease, and type 2 diabetes.