Myth: Honey is better than table sugar.
Nutritionally, all sugars are the same -- brown sugar, raw sugar or honey aren't any more diet-friendly than white sugar. Sugar should be used sparingly, even when used in otherwise healthful recipes or foods.
Myth: The only sources for protein are meat and eggs.
Think again! Beans and legumes provide protein, too. Eating them regularly will help you get enough fiber. Other health benefits may be seen too, such as adding the heart-healthy soy bean to your diet. A serving of legumes is a half-cup.
Myth: Dairy is too fattening to include in a weight-loss diet.
Dairy is important to any healthy diet, but it is often limited on carb-cutting diets because of its lactose content (lactose is actually a form of sugar). It's important to eat dairy on a regular basis to get enough calcium. Aim for two to three servings of low- or non-fat dairy products daily. One cup of milk or an ounce of cheese constitute a serving.
Myth: I must swear off refined grains to lose weight.
Despite being labeled the "bad guy" in recent years, refined grains such as white bread and pasta and can be a part of most people's diets in moderation. Refined grains are typically fortified with vitamin B and iron, so you do receive some nutritional benefit when you eat them (Just be sure to avoid high-cal refined grains such as cake or cookies.). One slice of bread, a cup of cereal or a half-cup of pasta are one serving each.
Myth: Whole grains are only important if I’m concerned about cholesterol.
Whole grains are an important part of any healthy diet. Thanks to their fiber content, they help you feel full. Whole grains include whole wheat bread, whole-grain pasta, brown rice and oatmeal. Whole grains provide a health boost too, since they include vitamins and antioxidants and some protein. One slice of bread, a cup of cereal or a half cup of pasta are one serving each.
Myth: One piece of fruit a day is enough for most people.
Sure, the saying is "an apple a day" but we need to aim for more than that sole apple. We should try to consume two to four servings of fruit a day. One piece, a fourth-cup of dried fruit or three-fourths of a cup of fruit juice is one serving.
Bonus Tip: As a rule of thumb, the darker the color, the more nutritious the fruit.
Myth: A vegetable with dinner is all I need to be healthy.
One veggie a day just can't cut it: Aim for three to five servings of vegetables a day. Vegetables provide the most nutritional value, including heart-healthy, appetite-quelling fiber and health-boosting vitamins, for the fewest calories. Even potatoes are healthy, particularly sweet potatoes. One cup of raw leafy vegetables, a half-cup cooked of raw vegetables or three-fourths of a cup of vegetable juice count as a serving.
Source
Brown, Judith E. Nutrition Now. Florence, KY: Wadsworth Publishing Company, 2007. 5th ed. Print.
