People who make food choices based on superstitions, or food myths, may think they are making smart choices when in fact they aren't, said Robbie McKinnon, Pike County extension agent with the University of Arkansas Division of Agriculture.

Much like superstitions, food myths persist in public consciousness. Some do contain a grain of truth, such as the popular myth that carrots will help people see in the dark. Technically this isn't true - but carrots do contain Vitamin A, which aids vision.

Other food myths are a bit trickier. A selection follows:

Myth: Low-fat or fat-free foods are lower in calories.

Fact: Many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods - or even more calories. "Many contain added sugar, flour or starch thickeners to improve flavor and texture after the fats are removed," said McKinnon. These ingredients add calories.

Remember to read the Nutrition Facts on a package to find out how many calories are in a serving. "Check the serving size, too - it may be less than you are used to eating," she said.

Myth: Certain foods, such as grapefruit, celery or cabbage soup, can burn fat, leading to weight loss.

Fact: "The fact is that no foods can burn fat," said McKinnon. "Some foods with caffeine may speed up your metabolism for a short time, but they do not cause weight loss." Instead, lose weight by cutting back calories and get more physically active.

Myth: "I can lose weight while eating whatever I want."

Fact: Unfortunately, a simple truth remains: to lose weight, people must use more calories than they take in. It is possible to eat anything and lose weight, with a significant caveat, said McKinnon. "You need to limit the number of calories you eat every day and increase your daily physical activity," she said. Portion control is the key. Try eating smaller amounts of food and choose foods low in calories.

Myth: Fast foods are always unhealthy and should not be eaten while dieting.

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how. Avoid super-sized meals or split one with a friend. Drink water or fat-free milk instead of soda. Try a taco with salsa instead of cheese or sauce.

Choose salads and grilled foods. Fried foods, like French fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. High-fat, high-calorie toppings like regular mayonnaise, salad dressings, bacon and cheese are everywhere in fast food. Use these sparingly.

Myth: Nuts are fattening and should not be part of a weight-loss diet.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat, but most nuts contain healthy fats that do not clog arteries, said McKinnon. Nuts are also good sources of protein, dietary fiber and minerals. Enjoy nuts in small portions. One half-ounce of mixed nuts has about 84 calories.

Myth: Eating after 8 p.m. will cause weight gain.

Fact: Time doesn't matter in this case. "In truth, it does not matter what time of day you eat," said McKinnon. "It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose or maintain your weight." No matter when a person eats, the body will story extra calories as fat.

Got a case of the midnight munchies? Think first about calories and see if there is an available snack option that won't add much to the day's total. Try to avoid snacking in front of the TV at night, too - it may be easier to overeat while distracted.

Source: Elizabeth Fortune, University of Arkansas Extension and extension.org, last updated: October 04, 2010