Here is some information to disparage the myth that fish has no fat or cholesterol.

Fact: Although all fish has some fat and cholesterol, most fish is lower in saturated fat and cholesterol than beef, pork, chicken, and turkey. Fish is a good source of protein. Types of fish that are higher in fat (like salmon, mackerel, sardines, herring, and anchovies) are rich in omega-3 fatty acids. These fatty acids are being studied because they may be linked to a lower risk for heart disease. Grilled, baked, or broiled fish (instead of fried) can be part of a healthy weight-loss plan.*

Here is some information to help disparage the myth that low-fat or no fat means no calories:

Fact: Remember that most fruits and vegetables are naturally low in fat and calories. Other low-fat or nonfat foods may still have a lot of calories. Often these foods will have extra sugar, flour, or starch thickeners to make them taste better. These ingredients can add calories, which can lead to weight gain. A low-fat or nonfat food is usually lower in calories than the same size portion of the full-fat product. The number of calories depends on the amount of carbohydrate, protein, and fat in the food. Carbohydrate and protein have about 4 calories per gram, and fat has more than twice that amount (9 calories per gram).*

Here is some information to help disparage the myth that certain foods, like grapefruit, celery, or cabbage soup can burn fat and make you lose weight:

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss. The best way to lose weight is to cut back on the number of calories you eat and be more physically active. *

Here is some information to help disparage the myth that fast foods are always an unhealthy choice and you should not eat them when dieting

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know- how. Choose salads and grilled foods instead of fried foods, which are high in fat and calories. Use high-fat, high-calorie toppings, like full-fat mayonnaise and salad dressings only in small amounts. Eating fried fast food (like french fries) or other high-fat foods like chocolate once in a while as a special treat is fine -- but try to split an order with a friend or order a small portion. In small amounts, these foods can still be part of a healthy eating plan.*

Water Workouts (non-weightbearing) Exercising in water helps you feel:

Flexible. You can bend and move your body in water in ways you can't on land. Strong. Working against the water will help your body get stronger. At less risk of injury. Water makes your body float. This keeps your joints from being pounded or jarred and helps prevent sore muscles and injury. Refreshed. You can keep cooler in water-even when you are working hard. You don't need to know how to swim to work out in water-you can do shallow-water or deep-water exercises without swimming. For shallow-water exercise, the water level should be between your waist and your chest. If the water is too shallow, it will be hard to move your arms underwater. If the water is deeper than chest height, it will be hard to keep your feet touching the pool bottom. For deep-water exercise, most of your body is underwater. This means that your whole body will get a good workout. For safety and comfort, wear a foam belt or life jacket. Many swim centers offer classes in water workouts. Check with the ones in your area to find the b Flexible. You can bend and move your body in water in ways you can't on land. Strong. Working against the water will help your body get stronger. At less risk of injury. Water makes your body float. This keeps your joints from being pounded or jarred and helps prevent sore muscles and injury. Refreshed. You can keep cooler in water-even when you are working hard. You don't need to know how to swim to work out in water-you can do shallow-water or deep-water exercises without swimming. For shallow-water exercise, the water level should be between your waist and your chest. If the water is too shallow, it will be hard to move your arms underwater. If the water is deeper than chest height, it will be hard to keep your feet touching the pool bottom. For deep-water exercise, most of your body is underwater. This means that your whole body will get a good workout. For safety and comfort, wear a foam belt or life jacket. Many swim centers offer classes in water workouts. Check with the ones in your area to find the best water workout for you.