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Fact: Although high in calories and fat, most (but not all) types of nuts have low amounts of saturated fat. Saturated fat is the kind of fat that can lead to high blood cholesterol levels and increase the risk of heart disease.

Nuts are a good source of protein and fiber, and they do not have any cholesterol. In small amounts, nuts can be part of a healthy weight-loss program. (A 1-ounce serving of mixed nuts, which is about 1/3 cup, has 170 calories.)

Myths:

• Fad diets work for permanent weight loss.
• Skipping meals is a good way to lose weight.
• "I can lose weight while eating anything I want."
• Eating after 8 p.m. causes weight gain.
• Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
• Natural or herbal weight-loss products are safe and effective.
• Nuts are fattening and you shouldn't eat them if you want to lose weight.
• Eating red meat is bad for your health and will make it harder to lose weight.
• Fresh fruits and vegetables are more nutritious than frozen or canned.
• Starches are fattening and should be limited when trying to lose weight.
• Fast foods are always an unhealthy choice and you should not eat them when dieting.
• Fish has no fat or cholesterol.
• High-protein/low-carbohydrate diets are a healthy way to lose weight.
• Dairy products are fattening and unhealthy.
• Low-fat or no fat means no calories.
• "Going vegetarian" means you are sure to lose weight and be healthier.

Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases.