• Myth # 1: Carbohydrates are bad for you. Reality: This myth is partially true. It should be amended to say that "white carbohydrates" are not good for you. These include foods like white rice, white bread and sugar. Whole grains like brown rice and whole wheat products are a vital part of a healthy diet. In fact, the Department of Health recommends that 50% of our daily calories (energy) should come from carbohydrates.
• Myth # 2: Vegetarians can not build muscle. Fact: You can build muscle on a vegetarian diet as long as you include protein. Animal protein is not the only type of protein. Good vegetarian sources of protein include beans, nuts and dairy products. Ideally, 15% of your daily calories should come from protein.
• Myth # 3: Low-fat is low calorie. Fact: Many products labeled low fat are very high in calories because the high sugar content. Remember, fat is not fattening, eat more calories than you burn makes you gain weight. Fat is actually a necessary part of a healthy diet. It should be up to 35% of your daily caloric intake.
• Myth # 4: The low-fat milk has less calcium than whole milk. Fact: Calcium in milk is the watery part of milk. It is not in the cream is skimmed off to skim milk or low fat.
• Myth # 5: Eating past 8:00 at night makes you gain weight. Fact: Again, weight gain is directly related to the total number of calories you eat during the day, not time of day you eat. Although some people may not be able to sleep well after a meal or snack late due to heartburn, etc., it will not cause them gain weight until they have passed their daily calorie needs.