As with any popular topic, there are a lot of myths about dietary fat and lower-fat foods. Test yourself to see if you know the facts about these common beliefs.
Myth: Americans have successfully cut the amount of fat in their diets.
Fact: We're not actually eating less fat, but surveys do indicate we have reduced the percent of calories that come from fat in our diets. That's because calorie intake has increased while fat intake has remained the same. To meet dietary goals, we still need to cut back on fat.
Myth: Reduced-fat foods are always low in fat.
Fact: These foods are lower in fat than their full-fat counterparts, but that doesn't necessarily mean they are "low-fat." To know the facts, read the nutrition label and compare the fat content of two similar products.
Myth: Fat-free and lower-fat foods are the solution to obesity.
Fact: These foods can help manage the amount of fat and calories we eat, but successfully losing and maintaining weight depends on using more calories than are consumed. To lose weight, you need to take in less energy (eat fewer calories) and expend more energy (burn calories) through physical activity. The most effective way to keep lost weight off is to stay active.
When using lower-fat and fat-free products to help manage weight, eat a well-balanced diet that includes plenty of fiber. Fiber adds volume without adding calories and can help produce a feeling of fullness after a meal. Eat plenty of whole grain foods, vegetables and fruits for a fiber-rich diet.
Myth: Americans are getting fatter because they are overeating fat-free and low-fat foods.
Fact: Obesity occurs when more calories are consumed than used. Lower-fat, lower-calorie foods can help cut total calorie intake when used as part of a well-balanced and calorie controlled diet. Increased physical activity also plays an important role in weight maintenance. In addition to burning calories, increased activity benefits overall health in many ways such as disease prevention and stress reduction.
Myth: Low-fat means low calorie.
Fact: Reducing the amount of fat in food doesn't necessarily mean the food is low in calories. While a product may be lower in fat, the calorie content may be equal to or even higher than that found in the regular product. Eat lower-fat foods in moderation just as you would a full-fat, full-calorie product. The Nutrition Facts panel on the label is the key to finding out the fat and calorie content of foods.
Myth: Fat-free means taste-free.
Fact: Although many of the first fat-free products on the market did not meet taste expectations, today's products have greatly improved. If certain fat-free products don't satisfy your taste buds, try low-fat versions. Slight adjustments can add up, and just a little fat can go a long way in adding both flavor and texture to a food. Think of skim milk versus 1% milk.
Myth: Not all calories are created equal.
Fact: A calorie is a calorie whether from carbohydrate, protein or fat. What is important is that your total calorie intake is balanced by calories used. However, research shows if you're eating more calories than you need—from any source—the calories from fat are more easily converted to body fat. It's also important for both overall health and weight maintenance to balance your intake of protein, carbohydrate and fat.
