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Margarine contains fewer calories and less fat than butter

False. Both butter and margarine are 100% fat. All fats whether olive oil, margarine, or butter contain 9 calories per gram, or 40 calories per teaspoon.

Chicken has less calories than beef

False. A skinless chicken thigh contains more than twice as much fat as an equal serving of an eye of round roast, although the beef is slightly higher instructed fat. Skinless chicken breast is a low-fat alternative to beef, as long as it is prepared without fat. ]

Fortified foods are healthful

False. Fortified milk is the only reliable food source of vitamin D, but fortifying some highly processed foods with vitamins and minerals is often a nutritional cover-up that mistakenly implies “more is better". The products, including some cereals, are often no better than their less-fortified counterparts.

Fiber gives foods their course texture

False. You can not tell a foods fiber content by looks or texture. In general, the less processed a grain, vegetable, fruit, or bean, the higher it’s fiber content. For instance, Peppering Farm Toasted Wheat Crackers have no fiber, whereas a cup of cooked strawberries has plenty.

“Choice” and  “Prime” cuts of meat are the lowest in fat.

False. Just the opposite. Prime and choice cuts are the most tender but they have the highest fat content.

For low fat cuts choose meat marked “select" or “good” Foods labeled “natural” don’t contain preservatives and additives

False. “Natural on a label simply means that at least one ingredient remains in its natural form. The product may still be processed and contain any number of additives or preservatives.

If you feel like eating you must be hungry

False. Thirst, boredom, fatigue, anxiety and a desire to avoid unpleasant tasks are often mistaken for hunger. If you are not truly hungry, try drinking a glass of water, taking a nap or going for a walk before heading for the fringe.

Brown sugar and honey are better for you than white sugar

False. All three supply four calories per gram (about 20 calories per teaspoon), and provide insignificant amounts of nutrients and promote tooth decay.

Yogurt is a health food

False. Not always. Some fruit-on-the-bottom yogurts and frozen yogurts contain more sugar than a candy bar, while whole milk yogurts are high in fat. Your best bet is plain, non fat yogurt flavored with fresh fruit.

Salad is a diet food

False. A non fat tossed salad is transformed into a high fat meal when you add a generous helping of salad dressing. Potato and pasta salads are often laden with mayonnaise based dressings, which contain 200 or more calories for each half cup serving. Use fat free dressings to return these salads to their nutrient dense status.

Dieting is the best way to lose weight

False. As long as “diet” implies a short term effort, it’s doomed to fail. A lifelong commitment to low fat foods and regular exercise is the only solution to long term weight management.

Filling up on potatoes and breads will make you fat

False. This is a myth many of us grew up with, and it can be hard to let go of. But the reality is, carbohydrate-rich foods should be the mainstay of all diets. Beware, however, of their high-fat friends, butter, cream cheese and sour cream.

Skipping meals is a good way to lose weight

False. People who skip meals burn calories more slowly, are more likely to overeat later in the day and store it as fat more easily than people who nibble regularly.

Sugar is a quick energy food

False. Sugary food may temporarily raise blood sugar levels, but extra insulin released to return then to normal often overcompensates, dropping them to lower than before the snack. A starchy snack such as a bagel with peanut butter, sustains a moderate rise in blood sugar levels and is a better energy food.

To reduce your blood cholesterol level, stop eating eggs

 False. Cutting back to three or fewer eggs a week will help lower your blood cholesterol, however, reducing your total fat intake to 25% or 30% of your total calories (especially cutting saturated fat), is the most important diet strategy for lowering cholesterol and preventing heart disease.

There is no such thing as too much exercise

False. Studies show that too much exercise may cause the release of hormones and chemicals that can weaken the immune system and may increase the chance that you could catch an infectious disease. In addition, too much exercise can result in injuries and fatigue.

Heat makes injuries feel better, heal faster

False. Sports injuries - a sore knee, a twisted ankle, an aching elbow - hurt because internal bleeding and swelling, very often caused by overuse. You want to use ice, not heat, to reduce pain and swelling.

No pain no gain

False. Ignore pain, no brain. It is a dangerous myth that exercise has to hurt to be of benefit. Pain is a sign of overuse and possible injury. If you feel pain during a workout you shouldn’t push past it: you should slow down and stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that’s not pain.

Warming up before working out isn’t necessary if you are careful

False. Gentle stretching out and warming up your muscles before (and after) you exercise is the number one defense against a variety of painful sports injuries, including tendentious.

Taping an injury prevents further damage

False. Tape can support weak ankles but you can’t depend on it. It’s more cosmetic than therapeutic. And it’s virtually useless for injured knees . If you think you need to tape, you probably shouldn’t be playing

A thick steak is a great presume meal because meat makes muscle

False. Most people should know by now that meat is a poor source for quick energy. That’s true of all protein. The ideal presume meal is one packed with carbohydrates (pasta, whole grains, potatoes and bread). Carbohydrate are the best mad most easily utilized form of energy. Also, your presume meal isn’t all that important. The truth is, the energy for your workout day today is based on foods you ate yesterday.

Exercising the same body part every day is the fastest way to build strength

False. Exercising the same body part every day is the fastest way to cause injuries. To build strength, you want to work your muscles hard - ideally, with weights, to the point of exhaustion - but then you need to give those muscles a day of rest and recovery. Overdoing it in the weight room can cause serious strains and pains. If you don’t know what you are doing, get help.

Women who lift weights will develop big, bulky muscles

False. Those big, bulky muscles we tend to associate with body builders most often are the result of male hormones, and women don’t have enough of it to make their muscles massive, unless, of course, they are into serious lifting. With near starvation (to lower body fat) and steroids, women can bulk up beyond normal ranges, but for most women, strength training is a wonderful way to tone, firm and shape muscles in a beautiful way.