Fact: Some research shows that a healthy vegetarian eating plan, or one made up of foods that come mostly from plants , may be linked to lower levels of obesity , lower blood pressure, and a reduced risk of heart disease. But going vegetarian will only lead to weight loss if you reduce the total number of calories you take in.

Some vegetarians may make food choices that could lead to weight gain, such as eating a lot of food high in sugar, fats, and calories. Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight. The Dietary Guidelines for Americans, — have more information about including meat as part of a healthy eating plan.

TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients your body needs to be healthy. Read Healthy Eating Tips for Vegetarians for more information. An example of moderate-intensity activity is brisk walking.

You can spread these sessions out over the week and even do short, minute spurts of activity 3 times a day on 5 or more days a week.

TIP: Find ways to build short bursts of physical activity into your day. Use stairs instead of an elevator or escalator. Get off the bus one stop early. Meet a friend for a walk, instead of a meal.

Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up. Only intense strength training, along with certain genes , can build large muscles.

Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle.

TIP: Using large rubber bands, or resistance bands, or doing sit-ups or household or yard chores that make you lift or dig, may help you build strong muscles. The National Institute of Diabetes and Digestive and Kidney Diseases NIDDK and other components of the National Institutes of Health NIH conduct and support research into many diseases and conditions.

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses.

Find out if clinical trials are right for you. Clinical trials that are currently open and are recruiting can be viewed at www. This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK , part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public.

Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts. The NIDDK would like to thank: Dr. Catherine Loria, Senior Scientific Advisor, Division of Cardiovascular Sciences, National Heart, Lung and Blood Institute; Dr. Richard P.

Troiano, CAPT, U. Public Health Service, U. Department of Health and Human Services. English English Español. Weight Management Binge Eating Disorder Show child pages. Tips to Help You Get Active Show child pages. Weight-loss Metabolic and Bariatric Surgery Show child pages.

Food Myths Myth: To lose weight, you have to give up all your favorite foods. Substituting whole grains for refined-grain products is healthier and may help you feel fuller. Myth: Choosing foods that are gluten-free will help you eat healthier. This will also help to keep your gut bacteria happy.

While protein is essential for building and repairing tissues, not all protein sources are equal. Animal based proteins such as lean meats and fish, eggs and dairy foods are known as complete proteins, meaning they contain all the essential amino acids necessary to build and repair tissues.

Plant-based proteins like beans and lentils except soy beans are not complete proteins , meaning they lack one or two of the essential amino acids. Soy tofu, edamame, tempeh is a complete protein and makes a good choice for vegetarians and vegans. Combining different grains and legumes can also make complete proteins.

Skipping meals can slow down your metabolism and lead to overeating later in the day. It's better to eat regular, balanced meals and snacks to maintain steady energy levels and control your appetite.

For years, egg yolks were demonized due to their cholesterol content. However, recent research has shown that dietary cholesterol has a minimal impact on blood cholesterol levels for most people.

Eggs are a nutrient-rich food that can be part of a healthy diet. There are different types of sugar in the foods we eat.

Fruits have natural sugars that come with fibre and essential nutrients, but processed foods have added sugars that have little nutritional value.

It is important for your health to limit the amount of added sugars you consume. While meat is a good source of complete proteins, you can get all the protein you need from a vegetarian or vegan diet by incorporating tofu products and by including a variety of beans, peas, lentils, nuts, seeds and wholegrains.

Nutrition is a complex and ever-evolving field, and misinformation can make it challenging to make healthy choices. By debunking these 10 common nutrition myths, we hope to empower you to make informed decisions about your diet.

Remember that a balanced and varied diet, rich in whole foods, is key to maintaining good health. The UQ Nutrition and Dietetics Clinic is also a great service you can refer to for personalised nutrition advice. Skip to menu Skip to content Skip to footer.

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Debunking 10 Common Nutrition Myths. Myth 1: Carbs are the enemy One of the most pervasive nutrition myths is that carbohydrates are bad and should be avoided.

Myth 2: Fat makes you fat The belief that eating fat makes you gain weight has been debunked. Myth 4: Eating late at night leads to weight gain The timing of your meals matters less than the overall quality and quantity of what you eat.

Good fats also make you feel fuller longer, and less likely to snack on other food later on. The Mediterranean diet and the DASH diet are two of the healthiest diets out there. The Mediterranean diet is rich in fruits, vegetables, nuts, legumes, and olive oil. The main source of meat in this diet is seafood, which is rich in Omega-3s and great for your brain and gut health.

Red meat, dairy, and sugary foods are seldom consumed, sometimes avoided altogether. The Dietary Approaches to Stop Hypertension, or DASH diet, focuses on whole foods fruits and vegetables , whole grains, and lean meats, fish, and poultry.

This is great news, because many healthy, delicious ingredients contain gluten, including wheat, rye, and barley. These diets are often wrong for varying reasons. To figure out what diet can help improve your health, schedule an appointment with us today. Share this. We invite you to join us on the journey to age gracefully and naturally.

Please fill out and submit this form to request your free consultation today. A long-term balanced diet consists of the right amount of protein, fats, and carbs for your unique body type and lifestyle. Here are ten popular nutrition myths and misconceptions: 1.

Eating Snacks is Bad for You The types of foods and their nutritional value that counts. There are plenty of affordable healthy foods available, including but not limited to: Greens broccoli, spinach, lettuce, to name a few Carrots Russet and sweet potatoes Apples, oranges, and bananas Rice, beans, and quinoa Whole-wheat pasta Oatmeal Edamame Frozen berries Chicken and eggs Milk Yogurt Buy these items in bulk when you can to save a little, and avoid pre-washed, individual services of goods.

For years, egg yolks were demonized due to their cholesterol content. However, recent research has shown that dietary cholesterol has a minimal impact on blood cholesterol levels for most people.

Eggs are a nutrient-rich food that can be part of a healthy diet. There are different types of sugar in the foods we eat. Fruits have natural sugars that come with fibre and essential nutrients, but processed foods have added sugars that have little nutritional value.

It is important for your health to limit the amount of added sugars you consume. While meat is a good source of complete proteins, you can get all the protein you need from a vegetarian or vegan diet by incorporating tofu products and by including a variety of beans, peas, lentils, nuts, seeds and wholegrains.

Nutrition is a complex and ever-evolving field, and misinformation can make it challenging to make healthy choices. By debunking these 10 common nutrition myths, we hope to empower you to make informed decisions about your diet.

Remember that a balanced and varied diet, rich in whole foods, is key to maintaining good health. The UQ Nutrition and Dietetics Clinic is also a great service you can refer to for personalised nutrition advice.

Skip to menu Skip to content Skip to footer. Faculty of Health and Behavioural Sciences. Home About Show About sub-navigation Mission and strategy Schools and Centres Major partnerships Major initiatives Recognition and impact Facilities Industry chairs Study Show Study sub-navigation Undergraduate Postgraduate Higher Degree by Research Rural Access Scheme Scholarships Teaching and learning Meet our students Research Show Research sub-navigation Research strengths Research impact Research Schools and Centres Research partnerships Research support Volunteer for a research study Engage Show Engage sub-navigation Clinics Staff awards Partner with us Alumni Giving Events News Blog Current students Show Current students sub-navigation Orientation Information for new students Prepare for your placement Student administration enquiries Employability Summer Research Program Winter Research Program Our people Contact.

Debunking 10 Common Nutrition Myths. Myth 1: Carbs are the enemy One of the most pervasive nutrition myths is that carbohydrates are bad and should be avoided. Myth 2: Fat makes you fat The belief that eating fat makes you gain weight has been debunked.

Frozen foods, and especially canned foods, also last much longer, which can help reduce food waste, Minno added. Another plus? Frozen and canned vegetables are often much more affordable than their fresh counterparts, said Minno.

So ditching this myth is good for your body and your wallet, too. These days, it seems like there are about a million different milk options available out there — from regular old cow's milk to soy, hemp, macadamia, pea and everything in between.

Often, these plant-based milks are touted as healthier options, but this is not always the case, Minno said. It's a good thing to have so many options out there, especially for people who are dairy-free, but cow's milk is still a really great choice, she added.

Ultimately, it comes down to personal choice and what makes your body feel the best. That's because monounsaturated and polyunsaturated fats can help boost HDL, or good cholesterol, and lower LDL, or bad cholesterol , Minno added. We can get these fats by eating a diet rich in foods like avocados, nuts, seeds, olive oil and fatty fish, such as salmon.

However, there are certain fats we do want to avoid, Minno said. The other two types of fats — saturated and trans fats — can raise LDL levels, and consuming high amounts of them over time can lead to heart disease and stroke, according to the AHA.

The AHA recommends staying at or below 13 grams of saturated fat a day, said Minno, and cutting back on trans fats by avoiding things like partially hydrogenated vegetable oils, such as shortening, or foods fried in them. It's a common myth that's still very abundant.