Facts and myths final ppt - copy

www.nutricareprogramme.com

Myths and Factsabout Diet

By: PRAGATI KAPOOR

NUTRICARE TEAM(Sr. Nutritionist)


Introduction Some of these well intentioned diet myths can, in fact be very harmful to not only your body weight , but more importantly to your overall health.



GENERAL MYTHS ABOUT DIET



MythOrganic food is healthier than non-organic food

Fact • It’s easy to think a diet based on

organic foods is healthy, but this isn’t automatically the case.

• The term ‘organic’ refers to the farming methods used to produce a food, not its nutrient content.

• Eating more of them doesn’t necessarily mean you’ll have a lower-calorie diet.

• For example, organic biscuits, chocolate and cakes normally contain just as much fat, sugar and salt as their non-organic counterparts


MythSalad is the best meal to go for when eating out Fact • It’s easy to fall into the trap of thinking that all salads

are healthy.• But if they contain lots of high-fat ingredients they may

well contain more calories than a steak and fries!• Croutons, crispy bacon, mayonnaise and oily dressings

are usually the worst offenders. • They considerably boost the calorie, fat and salt content

of salads, but add few vitamins and minerals.



Myth

"Potatoes, bread, pasta and rice are fattening"

Fact• There is no proof that

carb-rich foods are more likely to make us gain weight than any other food.

• It is an excess of calories that makes us pile on the pounds.• In fact, it is the fat we add to carbs that boosts the calorie content for

eg: butter, cream etc.


http://www.weightlossresources.co.uk/diet/reviews/big-fat-lies/healthy-eating-plate.htm

http://www.weightlossresources.co.uk/calories.htm


MythDairy products are fattening and unhealthyFact• Dairy products like milk, cheese

and yoghurt are actually packed with essential nutrients that help to keep us healthy. Being good sources of protein, zinc and some Bvitamins, dairy products are packed with calcium.

• There are loads of low-fat products available such as skimmed or semi-skimmedmilk, low-fat yoghurts and reduced-fat cheeses.

• Switching to low-fat dairy products doesn’t mean you’ll get less calcium either.

• In fact, skimmed and semi-skimmed milks actually contain slightly more calcium than full-fat milk.



MythHoney is less fattening than sugarFact • Honey contains around

75% simple sugars and 25% water.

• It’s actually higher in calories than sugar making it a less appealing option for slimmers.

• 1tsp of honey contains 25 calories, compared with 16 calories in 1tsp of sugar!

• The darker varieties contain good amounts of naturally-occurring plant chemicals called flavonoids



MythNuts are fattening and should be avoided if you want to lose weightFact• Although nuts are high in calories and

fat, most contain heart-healthy monounsaturated rather than saturates .

• Have a low glycaemic index.• This means they help keep blood sugar

levels steady and leave you fuller for longer after eating them.

• Nuts also contain protein, fibre and many other vitamins and minerals and so can contribute to a healthy diet.

http://www.weightlossresources.co.uk/diet/gi_diet/glycaemic_index_tables.htm

http://www.weightlossresources.co.uk/diet/gi_diet/glycaemic_index_tables.htm

http://www.weightlossresources.co.uk/diet/high_fibre/digestion.htm


MythMargarine is healthier and lower in fat than butter

Fact• Often hailed as a healthy

alternative to butter, margarinesaren’t always a better choice.

• Ordinary margarines contain just as much fat and as many calories as butter.

• Worse still, they may also contain hydrogenated vegetable oils, which create trans fats.

• Ironically, it’s the processing of pure vegetable oils a good source of heart-friendly polyunsaturates – that creates these trans fats!



MythRed meat is bad for your health because it’s high in fat

Fact• While most of us think that red meat is packed with

artery-clogging saturates, around half the fat in red meat is actually heart-healthy monounsaturates.

• In particular, red meat contains oleic acid, the same type of fat that’s found in olive oil.

• Red meat is packed with a wide range of vitamins and minerals, especially iron.



MythCereal bars are lower in fat and sugar

Fact• Cereal bars might sound like a healthy alternative to

chocolate but it Is not true. • It’s true they’re usually lower in fat (unless they’re

packed with nuts and seeds)• They often contain just as much sugar, which might

appear in the ingredients.• Few examples: maltodextrin, glucose-fructose syrup,

raw cane sugar, fructose, honey etc.



Myth Skipping Meals help you reduce weight.

Fact• People who skip a meal

because they’re not hungry can later gorge on high-calorie,nutrient-poor snack b/w meals.

• Skipping meals can also cause blood sugar levels to fall too low; then when you do eat a big meal, they can surge too high.

• Skipping meals, paradoxically, can also suppress appetite..


Myth: If you don’t have a weight problem, you can eat whatever you like.• Fact “Being overweight certainly

increases the risk of chronic illnesses,” “But even if you’re slim, a poor diet can raise your risks of developing any of the chronic diseases.

• ”Diets overloaded with saturated fat are linked to cardiovascular problems,

• The bottom line: Following healthy nutrition advice is important whether you’re thin or fat at every meal time.”


MythLow-fat foods always help you lose weight

Fact• Foods that are described as ‘low-fat' or 'fat-free' aren’t automatically

low in calories or calorie-free.• Some low-fat products may actually be higher in calories than

standard products.• Some people also mistakenly believe they can eat more if they’re

choosing low-fat products.• In reality, two low-fat biscuits, for example, will probably contain

more calories than one standard biccie!


http://www.weightlossresources.co.uk/diet/low_fat.htm


MythNatural or herbal weight loss products are safe and effective

Fact• A weight loss product that claims

to be "natural" or "herbal" is not necessarily safe.

• These products contain a chemical called Ephedra which is very harmful. Ephedra has proved to have caused serious health problems and even death.

• Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.



What is a Healthy Diet ??

• A healthy diet is one that helps maintain or improve general health.

• It is important for lowering many chronic health risks, such

as obesity, heart disease, diabetes, hypertension and cancer.

• A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water.

http://en.wikipedia.org/wiki/Health

http://en.wikipedia.org/wiki/Obesity

http://en.wikipedia.org/wiki/Heart_disease

http://en.wikipedia.org/wiki/Diabetes

http://en.wikipedia.org/wiki/Hypertension

http://en.wikipedia.org/wiki/Cancer

http://en.wikipedia.org/wiki/Essential_nutrient

http://en.wikipedia.org/wiki/Water


Suggestions for a healthy Diet

• Stay away from sweetened bottle drinks, especially sodas.• Include in your diet things that contain more water like

tomatoes and watermelons.• Eat fresh fruit instead of drinking fruit juice. • Increase your fibre intake.• Go crazy on vegetables.• Eat intelligently.• Watch what you eat.• Fix times to have meals and stick to it.• Eat only when you are hungry.• Go easy on tea and coffee.

http://www.fitnesstipsforlife.com/the-effect-of-coca-cola-on-your-body.html


Suggestions for a healthy Diet• 50 to 55% of your diet should be carbohydrates.• 25 to 30% of your diet should be proteins.• Fats should only be 15 to 20 %. • Limit your sugar intake.• Go easy on salt.• Avoid crash diets. • Don’t Gulp, but, chew your food. • Start Mild Exercise.


THANK YOU

Pragati Kapoor [email protected]

mailto:[email protected]

Health & Medicine

Facts and myths final ppt - copy