1

Give up your favorite food to lose weight

Image: amirali mirhashemian

Small amounts of your favorite high-calorie foods can be included in a weight-loss plan . Just remember to keep track of your total calorie intake. To lose weight, you must burn more calories than you consume.

2

Avoid bread, pasta, and rice

Image: Eaters Collective

Grains themselves aren’t necessarily bad or unhealthy. Consuming whole grains—such as brown rice, whole-wheat bread, cereal, and pasta—as part of a healthy eating plan is a good idea because whole grains provide iron, fiber, and other important nutrients .

3

Choose gluten-free foods

Image: mohamed hassouna

Gluten-free foods are not necessarily healthier if you don’t have celiac disease or a gluten sensitivity. Gluten is a protein found in wheat, barley, and rye grains. If you don’t have these health issues but avoid gluten anyway, you may miss out on important vitamins, fiber, and minerals.

4

Avoid all fats

Image: Kelly Sikkema

Despite all the bad press, not all fats are bad. Fat provides essential nutrients and should be an important part of a healthy eating plan. However, because fats have more calories per gram than protein or carbohydrates (or "carbs"), it is important to limit fat intake to avoid consuming extra calories.

5

Avoid dairy products

Image: Kenny Eliason

Dairy products are an important food group because they provide proteins needed to build muscles and support organ function , as well as calcium to strengthen bones.

Most dairy products, such as milk and some yogurts, have added vitamin D to help the body absorb calcium, since many Americans don’t get enough of these nutrients.

6

Go vegetarian to lose weight

Image: Anna Pelzer

Embracing a fully vegetarian diet only leads to weight loss if you reduce your total calorie intake . As often happens, some vegetarians may make food choices that could lead to weight gain, such as eating large amounts of foods high in sugar, fat, and calories.

Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight.

7

Don’t snack between meals

Image: Shreyak Singh

There is nothing wrong with snacking. It can help prevent overeating at meals , provided the snacks are healthy —like apples, peanut butter, low-fat cheese, or whole-grain crackers.

8

Healthy eating is expensive

Image: Louis Hansel

Healthy eating can be expensive, but it doesn’t have to be. With a little planning and smart shopping , you can enjoy a much healthier diet on a budget . Many people think produce is too costly, but there are plenty of examples that prove otherwise. For instance, a large bag of lettuce is affordable and lasts a long time.

9

Avoid late-night snacks

Image: nrd

Late snacking isn’t inherently a problem. The real issue is when your late-night snacks are unhealthy . The time of day is not as important as what you eat. If you’re eating ice cream or chips and dip, you’ll gain weight—no matter what time it is.

10

Diet soda is better than regular soda

Image: Kenny Eliason

Multiple studies have linked diet soda to an increased risk of diabetes , metabolic syndrome, and obesity, though causation is still debated. Nonetheless, if you’re looking for a healthier soda alternative, try flavored water, sparkling water, or unsweetened tea.

11

Non-nutritive sweeteners are healthy

Image: Towfiqu barbhuiya

The increasing demand for low-calorie, low-carb, sugar-free foods has led to a larger portion of products containing non-nutritive sweeteners (NNS).

While it’s clear that a diet high in added sugar increases disease risk, intake of NNS may also raise the risk of type 2 diabetes by causing negative changes in gut bacteria and promoting blood sugar dysregulation.

12

White potatoes are unhealthy

Image: Lars Blankers

Delicious potatoes are often labeled as "unhealthy" because they are frequently eaten in unhealthy ways. However, these starchy vegetables are highly nutritious , providing potassium, vitamin C, and fiber , and can be included as part of a healthy diet. The key is to cook or bake potatoes, but never fry them.

1

Beaver – Oregon (reverse)

Image: Makaristos, Public domain, via Wikimedia Commons

As you’d expect from the Beaver State, this rodent appears on Oregon’s flag. The thing is, you just can’t see it here because it’s on the reverse side! That’s right, Oregon is the only state with designs on both sides of the flag. But why that animal? In the 19th century, the beaver fur trade played a key role in Oregon’s economic growth, forever linking this clever creature to the state’s identity.

2

Bear – California

Image: Drei Kubik

When you think of grizzly bears, California is probably the first state that comes to mind, and for good reason. Its flag is one of the most recognizable in the country. Grizzlies once roamed the region, and although they’re now extinct in the state, the animal lives on as a symbol. Back in the 1840s, American settlers pushing for independence from Mexico raised a flag with a grizzly and a star to mark their revolution. The design has evolved since then, but the iconic bear remains!

3

Bison – Wyoming

Image: Tony Webster, CC BY 2.0 <https://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons

As one of the few places where American bison have roamed freely for centuries, it’s no surprise that this animal was chosen to represent the state of Wyoming. At the center of its flag, the white silhouette of the bison (often called a buffalo) features Wyoming’s coat of arms, which honors the state's key industries: livestock, mining, grain, and oil.

4

Bees – Utah

Image: JohnnyAstros, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

The new Utah flag, adopted in 2024, has a peculiar and modern design. The main characters in this story are none other than bees. Or, actually, a beehive, which was chosen to symbolize community, cooperation, and the hard work that reflects Utah’s industrial spirit.

5

Badger – Wisconsin

Image: Kenneth C. Zirkel, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

See that small yellow-and-brown figure above the shield on Wisconsin’s flag? Although many people don't notice it, that’s a badger, the state animal. But why a badger? Back in the 1800s, the first lead miners who worked in southern Wisconsin used to live in hillside tunnels during the winter, which resembled badger burrows. These workers were the first to be given the nickname, which was later transferred to the state.

6

Deer and cow- Vermont

Image: Tablelegs6, CC0, via Wikimedia Commons

The Vermont flag has plenty to see, but the most striking feature is the deer head that tops the shield. With deer abundant throughout the state, it was chosen to represent all of Vermont’s wildlife. But what about the cow? Tucked inside the shield, this small figure symbolizes the state’s dairy and agricultural industry.

7

Horse – New Jersey

Image: Public domain, via Wikimedia Commons

As part of the state coat of arms, a horse appears atop the beautiful New Jersey state flag. As in many other regions, horses were vital to New Jersey’s colonial economy, playing a key role in agriculture. For that reason, in 1777, the coat of arms’ designer placed the horse at the top, symbolizing both strength and the speed of the state’s growth. On both sides of the shield are two women: Liberty and Ceres, the Roman goddess of agriculture, honoring the state motto, "Liberty and prosperity."

8

Moose/Elk – Michigan

Image: Tony Webster, CC BY 2.0 <https://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons

A moose and an elk seem like great choices for offering support, don’t they? That’s exactly what the designers of Michigan’s flag and coat of arms thought. These two majestic animals appear standing on their hind legs, as if holding up the shield. Both native to the state, they symbolize Michigan’s abundant wildlife and natural resources.

9

Pelican – Louisiana

Image: Public domain, via Wikimedia Commons

Although the pelican on Louisiana’s state flag is white, its actual name is "brown pelican", a species that abounds along the state’s coast. On both the flag and the coat of arms, the bird is shown wounding itself to feed its young; a strong symbol of devotion and sacrifice that reflects Louisiana’s motto: "Union, Justice, and Confidence."

10

Bald Eagle – Many

Image: Alexas_Fotos

We saved the unmistakable bald eagle for last. Native to North America, this majestic bird has become a symbol of the United States, representing strength, courage, freedom, and longevity. But the eagle isn’t just on the national coat of arms; it also appears on many state seals and flags, including Illinois, Iowa, Michigan, Missouri, New York, North Dakota, Pennsylvania, and Utah’s historic flag.

1

The US: The ultimate Olympic host

Image: Obed Hernández

If hosting the Olympics were a sport, the US would take home the gold medal, as America has welcomed the Games eight times —more than any other country.

The Summer Olympics have taken place in St. Louis (1904), Los Angeles (1932, 1984), and Atlanta (1996), while the Winter Olympics have been held in Lake Placid (1932, 1980), Squaw Valley (1960), and Salt Lake City (2002).

And that’s not the end—Los Angeles is gearing up for 2028, so it’s safe to say the torch never stays away for too long!

2

Winning more medals than anyone else

Image: Ethan Wilkinson

If there’s one thing Team USA knows how to do, it’s win medals—a lot of them. As of 2024, the US has claimed a staggering 2,765 Summer Olympic medals (including 1,105 golds) and 330 Winter Olympic medals . No other country even comes close.

Whether on the track, in the pool, or on the ice, American athletes have consistently outperformed the competition.

3

Dominating track, field, and the pool

Image: Austris Augusts

Certain sports just seem to bring out the best in American athletes . From Jesse Owens on the track to Katie Ledecky in the pool to Carl Lewis soaring through the air, American athletes have rewritten the record books time and time again.

In track and field, for example, the US holds the record for the most gold medals, with over 400.

When it comes to swimming, Team USA has made an even bigger splash, earning more than 570 total Olympic medals—the most in any single sport.

4

Michael Phelps: The GOAT of the Olympics

Image: Braden Egli

Speaking of rewriting the record books, we need to talk about Michael Phelps—the most decorated Olympian of all time.

With 28 medals (23 gold, 3 silver, 2 bronze) , the legendary swimmer dominated the pool across five Olympic Games. His eight gold medals at Beijing 2008 were a record-breaking feat, proving that when it comes to Olympic greatness, no one comes close. Phelps didn’t just set records—he shattered them, leaving behind a legacy that may never be topped.

5

Winter Games greatness: Apolo Ohno’s record run

Image: Filip

While the Summer Olympics have clearly brought in the most medals, the US has had its fair share of Winter Olympic heroes.

The most decorated of them all? Apolo Ohno , the short-track speed skating sensation. Ohno raced to eight Olympic medals, cementing his place as America’s greatest Winter Olympian. You simply had to watch him dodge crashes, make last-second moves, and celebrate with his signature goatee.

6

When the US brought home 83 golds in one year

Image: Viktor Forgacs

The 1984 Los Angeles Olympics marked a golden era for Team USA—and we mean that quite literally.

With the Soviet Union and several other countries boycotting the Games, American athletes dominated, winning 83 gold medals —the most ever at a single Summer Olympics.

7

The only time the US won just one gold

Image: Matthew Fournier

But it wasn’t always like that—there were times when the story went differently for Team USA. While 1984 was all about collecting golds, 1980 was a different story.

That year, Team USA won only one gold medal… but what a gold it was! The US men’s hockey team, made up of young college players, pulled off the famous "Miracle on Ice , " defeating the heavily favored Soviet team before going on to win gold. One gold medal? Sure. But it was one of the greatest moments in Olympic history.

8

A medal sweep like no other

Image: Mia de Jesus

The 1904 St. Louis Olympics were unlike any other—and not just because it was the first time the Games were held in the US.

Due to travel difficulties and a lack of international participation, Team USA won over 80% of all medals awarded . While it wasn’t exactly a fair fight, it still stands as the biggest medal sweep in Olympic history. Sometimes, just showing up is half the battle, you know?

9

Youngest US champion: A 13-year-old diving prodigy

Image: Austrian National Library

Most Olympic champions train for years before making their mark—but that wasn’t the case for Marjorie Gestring , who won a gold medal in diving at just 13 years and 268 days old at the 1936 Berlin Olympics. While most kids her age were just starting middle school, she was standing atop the Olympic podium. To this day, she remains the youngest US Olympic champion ever.

10

Simone Biles: The queen of US gymnastics

Image: Brian Wangenheim

When it comes to American gymnastics, Simone Biles is in a league of her own. With 11 Olympic medals (7 gold, 2 silver, 2 bronze), she is the most decorated US female gymnast in history.

Her powerful routines, gravity-defying skills, and unmatched mental toughness have made her an icon, inspiring future generations of gymnasts. Whether she’s flipping, twisting, or making history, Biles continues to raise the bar—literally.