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Myth: Margarine has fewer calories than butter.
Fact: Regular stick margarine and stick butter contain the same number of calories: about 36 per teaspoon. The trick is sticking to portion control. Which is better butter or margarine? The American Heart Association recommends using a tub margarine free of all hydrogenated oils (trans fats), and lower in total saturated fat which may contribute to heart disease. Although recent research indicates that saturated fat may be more stable to heat, less likely to be damaged and therefore may be preferable to margarine when baking. Stick to trans fat free tub margarine when adding to foods, and use oils such as olive, and canola when cooking.
Myth: A rich, chocolate sundae before bedtime is more fattening than the same sundae eaten at lunchtime.
Fact: Timing has no direct effect on how your body uses calories. What you eat, not when, makes the difference. No matter when they’re eaten, excess calories can add up to extra body fat. 3500 excess calories equals one pound of excess body fat.
Myth: Potatoes and bread are fattening.
Fact: By themselves, they’re not high in calories – 88 calories for a medium potato and 70 calories for an average-size slice of bread. Both potatoes and bread are great sources of carbohydrates. What may lead to excess calories is what we add to our potatoes and bread and how we prepare them.
Myth: Excess carbohydrates, not fats, cause weight gain.
Fact: Excess carbohydrates are no more fattening than excess calories from any source: fats, carbohydrates or proteins. Too many calories from any source are stored as body fat.
Just remember to S-L-O-W . . . D–O–W–N . . .
Take the time to enjoy your dining experience. Many of us eat too quickly, don’t wait for our body to tell us we’ve had enough and before we know it we are overfull. Eating isn’t a race, so don’t try to get to finish line too quickly. It takes roughly 20 minutes before your brain can register that you have had enough to eat. Enjoy the scenery along the way!
Drink a low-calorie or no-calorie beverage like water or unsweetened tea with your meal. Put your fork down between bites. Talk with your fellow diners instead of focusing on how much or how quickly you can eat. You will find you can probably eat one-fourth to one-third less food if you slow down, enjoy your meal and wait for your stomach to signal to your brain that you are full |
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