Daily Briefing. Fresh produce is always healthier than canned, frozen, or dried alternatives While there is a longstanding belief that "fresh is best," research suggests that frozen, canned, and dried fruits and vegetables can provide just as much nutrition as fresh produce.

All fat should be avoided In the past, health experts, the food industry, and the media suggested that a diet with low fat intake would prevent issues like heart disease or obesity. Calorie intake is the most important factor for long-term weight gain "[R]esearch does not suggest that eating more [calories] will cause sustained weight gain that results in becoming overweight or obese," Egan writes.

Individuals with Type 2 diabetes should avoid fruit This myth stems from the idea that whole fruits have the same effect as fruit juices that have a high sugar and low fiber content, which trigger an increase in blood sugar levels.

Plant-based milks are healthier than dairy milk Many people believe that plant-based milks, including those made from oats, almonds, rice, and hemp, provide more nutrition than cow's milk. White potatoes are unhealthy According to Daphene Altema-Johnson, a program officer of food communities and public health at the Johns Hopkins Center for a Livable Future , potatoes can benefit your health in many ways.

Young children should not consume peanut products Previously, experts advised new parents to refrain from feeding their children common allergenic foods, including peanuts and eggs, in their first few years of life. Plant-based protein is incomplete "'Where do you get your protein? Soy-based foods increase breast cancer risk While animal studies found that high doses of plant estrogens in soy called isoflavones stimulate breast tumor cell growth, Frank Hu, a professor and the chair of the department of nutrition at the Harvard T.

Nutrition guidance changes a lot "In the s, the first dietary recommendations for prevention of obesity, Type 2 diabetes, heart disease and the like advised balancing calories and minimizing foods high in saturated fat, salt and sugar.

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Get Limited Access. Frozen fruits and vegetables are typically flash-frozen right on the spot, said Minno, which packs in a lot more of those vitamins and minerals.

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. Phytoestrogens are a naturally occurring nutrient found in certain plants, which may have certain "estrogenic effects" when ingested and metabolized, per the U. Centers for Disease Control and Prevention.

These phytoestrogens act differently, too. According to the AHA, consuming 25 grams of soy protein per day can actually be heart protective, Minno said. Boost your soy protein intake by eating things like tofu, tempeh, soy milk and edamame. Caroline Kee is a health reporter at TODAY based in New York City.

Just because you're young and healthy doesn't mean you should be eating three-egg omelettes every morning. Your daily cholesterol intake should be less than mg. Fact: Various methods of cooking affect the food you're eating.

Whether you're using a microwave, a charcoal grill, a fryer, or a solar-heated stove, the heat and the amount of time you're cooking affect the food. The longer and hotter you cook a fish, the more you'll lose certain heat- and water-sensitive nutrients, especially vitamin C and thiamin a B vitamin.

In fact, because microwave cooking often cooks foods more quickly, it can actually help to minimise nutrient losses. Microwave ovens are devices in which energy travels in waves of heat that spread out as they go, that heats up the food from within. Microwaves, much like radio waves and energy waves, are very low-intensity forms of radiation unlike X-rays and gamma rays, which do pose health concerns.

Be aware, however, that some plastic containers that we use to microwave our food are not meant for microwaving, and may lead to plastic compounds being passed onto your food. Which is why you should only use microwave-safe containers. Fact: Every time you eat, you jump-start your metabolism, since your body tries to process what you've consumed.

Having various mini-meals throughout the day instead of fewer, larger ones make your metabolism shift into a higher gear more often - and burns a few more calories. On the other hand, fasting or consuming only liquids does not help your body eliminate excess fats or toxins.

In fact, skipping meals usually breakfast does not mean weight loss. Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day.

This is because skipping a meal makes you feel hungrier and pushes you to overeat at the next meal and pays less attention to your satiety cues. The best bet is to eat well-balanced, well-timed, and well-proportioned meals with fruits and vegetables that best fit your body's needs and requirements.

Fact: There are many different types of fats. Some of them are an essential part of your diet, others should be completely banned from your shopping cart. Unsaturated fats, for example, may protect our health by decreasing the LDL bad cholesterol in the blood.

Saturated fats from meat and dairy products have been shown to raise total and LDL bad cholesterol levels. Meanwhile, trans fats, not only raise total and LDL bad cholesterol but also lower HDL good cholesterol.

Trans fats lurk in all kinds of processed foods, from French fries to cookies. Overall, some fats impact your health positively while others increase your risk for heart disease.

The key is to replace bad fats with good fats in our diet. Just remember that healthy fats allow the body to function normally and are a source of energy. In general, you should choose low-fat dairy products and lean cuts of meat and poultry or remove visible fats and skin.

You should include fish including fatty fish such as salmon in your diet and keep processed food and fast foods to an absolute minimum. Fact: There is virtually no nutritional difference between brown and white sugar. In fact, brown sugar is actually white granulated sugar with added molasses.

Brown sugar does contain extremely small amounts of minerals, but unless you eat a gigantic portion of brown sugar every day, the mineral content difference between brown sugar and white sugar is absolutely insignificant.

Remember that the idea that brown sugar is a healthier option than white sugar is mostly due to clever marketing. Similarly, so-called "diet" sodas may not be ideal for health as they may contain non-essential additives such as caffeine, artificial sweeteners, sodium, and phosphoric acid.

Also, many foods fruits, honey, milk already contain other types of sugars that are well processed and used by your body. Be particularly careful with your sugar intake if there is a history of diabetes in your family.

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips. View More Programmes. Physical activity is important to health. Protein and fat are more satiating than carbs, as are fiber-rich foods, all of which will help keep you full so you can resist snacking more easily.

Which brings us onto celery. There's a myth that munching on foods with that much fiber contribute negative calories, that the acts of chewing and digesting burn more energy than you take in. Well, it's not true.

However, if you eat a lot of celery, odds are you will lose weight, because you'll feel full and won't be as tempted to raid the biscuit tin. Too much snacking may indeed be bad for you, but in moderation — and with the right snack choice — it can can be a useful way of getting some extra nutrition as well as keeping those unwanted hunger pangs at bay.

The trick is picking the right snacks. Things like tree nuts, which are high in fat and protein, or fruit, which is full of fiber, will always be a more nutritious choice than anything sugary. The best diet plan is the one you'll actually stick to — if you stop eating the things you love, you'll often give up sooner.

Consuming your favorite foods in moderation may help you stick to a weight loss plan. Of course, how much you include will depend on what your favorite foods are, and if they are high-calorie this will affect how much you include them in your diet. While the more nutritionally enthusiastic amongst us may find it useful to know which foods are high in calories and which foods are lower, you do not need to count calories.

You do not expend exactly the same amount of energy every day. Furthermore, the calorific value of foods has little relevance to the nutritional value of foods; foods of similar calories can have a very different nutritional profile and effect on satiety.

Not true, although it is wise to avoid gorging just before you turn in, because it's not great for digestion if you lie down in bed with a full stomach.

Also, as our metabolic rate is typically faster in the morning and slower in the evening — related to the secretion of hormones involved with the metabolism, like insulin — ideally, spread food intake throughout the day. No-one ever got fat from eating fruit.

Sugar is only bad for you if you consume too much. Fruit does contain natural sugar in the form of fructose, which is metabolised differently to glucose. Fruit is also rich in fiber, which will help slow down the digestion of foods, as well as a range of different vitamins, minerals and phytonutrients.

Considering that the Western diet is already protein-rich, you'll most likely be getting enough to keep you healthy. That said, if you find yourself getting hungry more frequently because you're burning all those extra calories, then a protein-rich snack like Huel Complete Protein will help keep you feeling fuller for longer.

It did indeed use to be hard for vegans to be able to obtain adequate protein from their diet and they had to carefully choose foods for each meal. Combining more than one plant-protein source at each meal will ensure requirements for all amino acids are met. Read more about protein quality here.

Maybe, but that will depend on your diet in the first place. If you used to have a not-so-great omnivorous diet, switching to a plant-based one usually means you'll start paying closer attention to what you eat.

However, a vegan diet is not necessarily a diet synonymous with weight loss chips are vegan, after all. If you have proper functioning kidneys, then your body will detoxify every day. Gluten is a protein found naturally in wheat, rye and barley, and for the majority of us, it causes no issues and contributes to your daily protein intake.

Still, reducing your disease risk does not mean you have to be skinny. Rather, maintaining a healthy body weight and body fat percent by consuming a nutritious diet and maintaining an active lifestyle is most important.

Many people are told to pop calcium supplements to keep their skeletal system healthy. However, current research has shown that supplementing with calcium may do more harm than good.

For example, some studies have linked calcium supplements to an increased risk of heart disease. Although medical professionals commonly prescribe calcium supplements, current research shows that these supplements may do more harm than good.

Many people struggle with getting adequate dietary fiber, which is why fiber supplements are so popular. Although fiber supplements can benefit health by improving bowel movements and blood sugar control, they should not replace real food Certain juices and smoothies are highly nutritious. For example, a nutrient-dense smoothie or freshly made juice composed primarily of non-starchy vegetables can be a great way to increase your vitamin, mineral, and antioxidant intake.

When consumed in excess, they can promote weight gain and other health issues like tooth decay and blood sugar dysregulation 33 , 34 , Probiotics are amongst the most popular dietary supplements on the market. However, practitioners generally overprescribed them, and research has demonstrated that some people may not benefit from probiotics like others do Plus, bacterial overgrowth in the small intestine related to probiotic use can lead to bloating, gas, and other adverse side effects Additionally, some studies show that probiotic treatment following a course of antibiotics may delay the natural reconstitution of normal gut bacteria Instead of being prescribed as a one-size-fits-all supplement, probiotics should be more personalized and only be used when a therapeutic benefit is likely.

Current research suggests that probiotic supplements may not benefit everyone and should not be prescribed as a one-size-fits-all supplement. Weight loss is not easy. It requires consistency, self-love, hard work, and patience.

Plus, genetics and other factors make weight loss much harder for some than others. Weight loss is difficult for most people and requires consistency, self-love, hard work, and patience.

Many factors may influence how easy it is for you to lose weight. Cholesterol-rich foods have gotten a bad rap thanks to misconceptions about how dietary cholesterol affects heart health.

While some people are more sensitive to dietary cholesterol than others, overall, nutrient-dense, cholesterol-rich foods can be included in a healthy diet In fact, including cholesterol-rich, nutritious foods like eggs and full fat yogurt in your diet may boost health by enhancing feelings of fullness and providing important nutrients that other foods lack 41 , 42 , High cholesterol foods like eggs and full fat yogurt are highly nutritious.

Although genetic factors make some people more sensitive to dietary cholesterol, for most people, high cholesterol foods can be included as part of a healthy diet.

Many people assume that eating disorders and disordered eating tendencies only affect women. In reality, adolescent and adult men are also at risk. Eating disorders affect both men and women. However, eating disorders present differently in men than women, highlighting the need for eating disorder treatments that are better adapted to the male population.

Just as fat has been blamed for promoting weight gain and heart disease, carbs have been shunned by many people over fears that consuming this macronutrient will cause obesity, diabetes, and other adverse health effects. In reality, eating a moderate amount of nutritious carbs that are high in fiber, vitamins, and minerals like starchy root vegetables, ancient grains, and legumes will likely benefit your health — not harm it.

For example, dietary patterns that contain a balanced mix of high fiber carbs mainly from produce, healthy fats, and proteins, such as the Mediterranean diet , have been associated with a reduced risk of obesity, diabetes, certain cancers, and heart disease 46 , However, carb-rich foods like cakes, cookies, sweetened beverages, and white bread should be restricted, as these foods can increase weight gain and disease risk when eaten in excess.

As you can see, food quality is the main predictor of disease risk However, following unhealthy eating patters and overindulging in carb-rich sugary foods will lead to weight gain. The nutrition world is rife with misinformation, leading to public confusion, mistrust of health professionals, and poor dietary choices.

This, coupled with the fact that nutrition science is constantly changing, makes it no wonder that most people have a warped view of what constitutes a healthy diet.

Although these nutrition myths are likely here to stay, educating yourself by separating fact from fiction when it comes to nutrition can help you feel more empowered to develop a nutritious and sustainable dietary pattern that works for your individual needs. Read this article in Spanish.

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