The advises about diets you should always evaluate by yourself because every organism is different. Specially be careful with some old misconceptions that are not science proved

The milk with smaller amount of fat is much better than full-fat milk?

Even though, for example, milk with 2% fat gives the impression that it has much less fat compared with the full fat, you should be aware that full fat contains about 3% fat, which is not a big difference

Eggs with dark shell are healthier

When it comes to eggs, their shell color has nothing to do with the nutritional value. It was revealed that the nutritional value of those with dark shell is similar to the "bright" eggs, only dark ones often tend to be more expensive. If you want nutritionally valuable eggs, then you should look for fresh eggs from village.

Fresh fruit and fresh vegetables are always better than frozen ones?

This is only true if you eat fruit and vegetables that has just been harvested. If you’re buying fruit off season, it means that the fruit passed long transportation and lost big part of its nutritional value. In that case, frozen vegetables and fruits are better option because they are frozen immediately after harvesting. Just in case, avoid canned options that contain too much sugar and preservatives.

The salads are always lighter meal?

This is not true if buy salads in fast food restaurants where they put really calorific sauces. For example, standard hamburger contains 250 calories and 9 grams of fats, while the Caesar salad has 380 calories and 23 grams. There are some other salads with roasted meat can have more than 500 calories and 35 grams of fats. You should try to avoid creamy sauces. The cheese, bacon and toasts increase the calorific value of the salad.

It’s always better to choose products with less fat and sugar free?

Instead of eating food with smaller percent of fats, it’s better to eat smaller amount of the “original” version - you won’t be hungry for longer period. People that eat ingredients with less sugar and fats, often eat bigger amounts of the food.

The margarine is “lighter” than the butter?

The margarine contains trans-fats (hydrogenated and partially hydrogenated oils). They increase the bad cholesterol and lower the good one. Half spoon of margarine contains 45 calories and no trans-fats. Similar quantity of calories and fats can be found in the butter too, but this is a highly processed vegetable fat that is harmful for the organism.