Losing weight is hard enough when you have all of the right information, but if you have bad info, it's even harder. These nutrition myths may sound reasonable at first sight, but separating fact from fiction is critical when it comes to your health.

1. You can't process bean proteins unless eaten with rice.
   
   Proteins are made of varying combinations of 20 amino acids. Our bodies only make 11 of these acids and we need the other 9 to come from the foods we eat. Protein rich foods we get from animals like eggs and meats can provide all 9 of these essential amino acids. Almost all plant foods are low in at least one of those essential amino acids so nutritionists used to say it was best to pair them to be sure you get all the proteins you need. Now, it's understood that you can spread these foods out over the day rather than try to cram it all in in one meal.
   
   
2. Milk is bad for you.
   
   Milk has been unfairly grouped with other foods that have a high fat content, with disregard to the nutrients and vitamins milk provides. Vitamins-nutrition.org states that calcium is the mineral most likely to be deficient in the average diet. Calcium is most known for its role in maintaining bone health, but it also helps to contract muscles and regulate contractions of the heart, playing a lead role in transmission of nerve impulses and blood clotting. Milk can be enjoyed in low-fat varieties without sacrificing the benefits.
   
   
3. Microwaving zaps nutrients.
   
   It is true that nutrients are drained from food as you cook it, but it has nothing to do with how the food is cooked. Carol Byrd-Bredbenner, Ph.D., R.D., professor of nutrition at Rutgers University says, "it's the heat and the amount of time you're cooking that affect nutrient losses, not the cooking method." Because the length of time that food is cooked affects the nutrient loss, microwave cooking can actually help to minimize losses thanks to the fast cook time.
   
   
4. Microwave radiation makes your food dangerous.
   
   Radiation is a scary word, but the fact is all energy that travels in waves and spreads out while moving is a form of radiation. This includes a range from radio waves to x-rays. Microwaves used for food are much weaker than X-rays and gamma rays, and according to Robert Brackett, Ph.D., director of the National Center for Food Safety and Technology, the changes in microwaved foods come from heat generated inside the food, not from the microwaves. "Microwave cooking is really no different from any other cooking method that applies heat to food." Be sure to use microwave safe plates and plastics because those can leak compounds into your food.