There’s nothing fancy about breakfast, says Katz. The first food you eat of the day is technically breakfast, but you don’t have to eat it early or include certain types of foods.
Snacks ease your hunger and can work for or against you depending on what you’re eating. Katz recommends apples, nuts, bananas, carrots, hummus and bean dip as nutritious snacks. Skip the highly processed vending machine food that will spike (and then crash) your blood sugar.
Sometimes, frozen produce can be healthier than fresh, says Sharp. Frozen products are often deep-frozen at peak ripeness, while some fresh products are harvested before they are fully ripe. The nutrition in fresh produce can degrade when it’s shipped to stores, according to research.
6. Always eat local food
Eating locally produced food is a worthy goal. However, the more important goal is to eat more fruits and vegetables even if they’re grown far away, says Katz.
7. Organic products are better than conventional ones
If you can afford organic, eat organic, advises Katz, as organic produce contains fewer potentially harmful chemical residues, according to research. But if it’s out of budget, buy conventional and rinse it before eating to reduce the amount of pesticide residue. The most important thing is to eat more fruits and vegetables.
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8. You need to detox or reset
The beauty of having organs, like lungs, skin, kidneys and liver, is that your body relies on them to detoxify your body naturally, says Sharp: You don’t need to buy an expensive detox program to improve your health.
9. You should avoid gluten
Gluten is a protein found in wheat, rye and barley, according to the Celiac Disease Foundation. About 90 percent of people are gluten tolerant and consume these foods well, writes Katz. What’s more, research shows that among people who believed they were sensitive to gluten, 86 percent could eat it well. Unless you have celiac disease or a gluten sensitivity, you can continue to cook foods with gluten, such as whole grains.
10. Low-fat versions of foods are better for you
Skip the fat and you’re skipping the more filling nutrient. Plus, low-fat foods often backfire — these alternatives are often higher in sodium and sugar to make up for the lack of mouthfeel. [from removing the fat]so they’re not necessarily healthier, Sharp says.
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11. Green juice is good for you
Juicing produce eliminates fiber, making juice a more concentrated source of sugar. The end result is a higher glycemic load, meaning your blood sugar will spike after you drink the juice, according to How to eat. It is best to consume whole fruits and vegetables.
12. Sweet potatoes are healthier than white potatoes
The humble white potato gets little attention, but it shouldn’t. People demonize potatoes over sweet potatoes, but the nutrient makeup is pretty similar, Sharp says. Sweet potatoes have more vitamin A and an extra gram of fiber, but white potatoes have more potassium (essential for helping regulate blood sugar), she says. The U.S. Department of Agriculture’s Nutrition Information on Sweet and White Potatoes confirms these details. The Verdict: Include a combination of sweet and white potatoes in your diet.
13. Beans are toxic
This is down to the idea that beans contain lectins, which are supposedly poisonous, which is how the fad diet called the lectin-free diet came about. Lectins are most abundant in raw, dried beans (canned beans tend to be low in lectins). But because you cook the beans before you eat them, this process reduces some of the lectin content, according to the Harvard TH Chan School of Public Health. Plus, beans are one of the healthiest foods you can eat, says Katz. Beans are a mainstay of all five Blue Zone diets. Every study looking at beans has found that a higher intake is linked to better health outcomes, in areas like weight, heart disease and dementia, she says.
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14.A glass of red wine is necessary for a healthy heart
Most people actually wouldn’t benefit from a nightly glass of wine. If you like wine, can stick to moderate drinking recommendations, maintain a healthy lifestyle, and have a family history of cardiovascular disease, you could benefit from it, says Katz. Otherwise, there’s no reason to start drinking in hopes of protecting your heart.
15. Eggs will kill you
It’s not as dramatic as it sounds. Eggs have been unnecessarily demonized for containing dietary cholesterol, Sharp says. However, more recent research shows that saturated and trans fats in the diet stimulate the liver to produce cholesterol, says Harvard Health Publishing. And so, the biggest concern when it comes to unhealthy levels of cholesterol in the body are foods high in saturated fat, not necessarily the foods highest in cholesterol. And eggs are a low saturated fat food. The American Heart Association recommends sticking to about one egg per day. (If you eat a couple of eggs twice a week, you’re still below an appropriate limit.)
16. Nuts will make you fat
They may be high in fat and calories, but they also contain good amounts of protein, fiber, vitamins, and minerals. Research has shown that nut eaters have a reduced risk of gaining weight and becoming overweight or obese compared to those who avoid the food. Of course, overeating anything, including nuts, can lead to weight gain. Stick to a handful of nuts a day, or about 1 ounce (oz), according to one study. Opt for something like plain almonds over honey-roasted almonds, says Katz.
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17. There is a perfect diet plan for everyone
Every diet wants its followers to believe it’s the best, but there’s no such thing as a perfect diet, says Sharp. The best diet is one that promotes nutrient variety, adds pleasure, and can be easily sustained without a sense of deprivation.
18. Calories in, calories out is all that matters
People trying to lose weight have heard this rallying cry, but diet quality matters when it comes to your health and ability to lose weight, says Sharp. Research has shown that as long as you’re eating a high-quality diet, you can temporarily lose weight on a low-fat or low-carb diet.
19. Meat is necessary for a balanced diet
In the world’s healthiest eating patterns (such as the Mediterranean diet and DASH), meat is eaten in small quantities or not at all, according to How to eat. Bottom line: Meat is an optional part of your diet; though for the health of the planet, you should probably eat less of it, writes Katz.
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20. Fatty foods will make you fat
High-fat diets tend to be just as effective at encouraging weight loss as low-fat diets, Sharp says. For example: a studiofound that of the 41 overweight dieters who participated, those assigned to 12 weeks of a low-carb, high-fat diet saw greater reductions in weight, triglycerides, insulin and glucose levels than those on a low-fat, high-carb diet.