1.This publication is FCS8686-Eng, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperati ve Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: June 2001. Reviewed by Linda B. Bobroff, PhD, RD, LD/N, associate professor, and Glenda Warren, MS, RD, CFCS, associate professor, Department of Family, Youth and Community Sciences. Please v isit the EDIS Web site at http://edis.ifas.ufl.eduThe Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide resea rch, educati onal information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Servi ce office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean 2.Jennifer Hillan, MSH, RD, LD/N, coordinator, Educational/Training Programs, Department of Family, Youth and Community Science s, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611. FCS8686-EngWeight Management Myths and Facts1Jennifer Hillan2We hear a lot of information about weight control. Unfortunately, its often hard to tell what is fact and what is fiction. Take this short quiz to check how much you know about nutrition and weight management. Circle myth or fact for each statement. 1. Eating after a certain time at night leads to weight gain. Myth Fact 2. Eating high-carbohydrate foods will make you gain weight. Myth Fact 3. Skipping meals is not a good way to lose weight. Myth Fact 4. Natural weight loss products are a safe way to lose weight. Myth Fact 5. Every food can fit into a healthy eating pattern. Myth Fact 6. Low-fat foods are also low in calories. Myth Fact 7. Certain foods, like meat (high in protein) and potatoes (high in carbohydrates) should not be eaten together. Myth Fact Now, turn the page over and check your nutrition and weight management IQ.
Weight Management Myths and Facts Page 2 June 2001 1. Eating after a certain time at night leads to weight gain. Myth It doesn t matter what time you eat. What matters is how much you eat. Weight gain is caused by eating more calories than you use each day, so be active to lose weight. 2. Eating high-carbohydrate foods will make you gain weight. Myth Eating too much of any food will lead to weight gain. Carbohydrate, protein, and fat are all stored in the body as fat if you eat more calories than you use. Carbohydrates are an important energy source for your body and are part of a healthy meal plan. 3. Skipping meals is not a good way to lose weight. Fact Skipping meals is not a good idea. If you skip meals, you re likely to overeat at your next meal. It s better to eat small, wellbalanced meals throughout the day. 4. Natural weight loss products are a safe way to lose weight. Myth Products labeled natural may or may not be safe or even effective. Talk with your doctor or pharmacist before taking any weight loss product. 5. Every food can fit into a healthy eating pattern. Fact All foods can fit into a healthy eating pattern. Just keep balance and moderation in mind. For example, you can enjoy a small portion of your favorite high-fat, highcalorie dessert once in a while. Just remember to balance it out with lower-fat, lower-calorie foods. 6. Low-fat foods are also low in calories. Myth This may or may not be true. Fruits and vegetables are naturally low in both fat and calories. Low-fat and fat-free dairy products are lower in calories than the full fat versions. However, many low-fat and fat-free processed foods (like cookies) are high in sugar, which adds calories. Be sure to read the Nutrition Facts panel on the food label. 7. Certain foods, like meat (high in protein) and potatoes (high in carbohydrates) should not be eaten together. Myth There is no reliable science behind this idea. Our digestive system efficiently breaks down and absorbs nutrients from the food we eat, no matter how the foods are combined. The thought that certain food combinations increase metabolism is also a myth.