Facts and myths final ppt - copy

Myths and Facts
about Diet

By:
PRAGATI KAPOOR
NUTRICARE TEAM(Sr. Nutritionist)

www.nutricareprogramme.com

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


Myth
Organic 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


Myth
Salad 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.


Myth
Dairy products are fattening and unhealthy
Fact
• 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 B
vitamins, dairy products are packed with calcium.
• There are loads of low-fat products
available such as skimmed or semi-skimmed
milk, 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.


Myth
Honey is less fattening than sugar
Fact
• 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


Myth
Nuts are fattening and should be avoided if you
want to lose weight
Fact
• 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.


Myth
Margarine is healthier and lower in fat than butter

Fact
• Often hailed as a healthy
alternative to butter, margarines
aren’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!


Myth
Red 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.


Myth
Cereal 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.”


Myth
Low-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!


Myth
Natural 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.


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.


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.


Pragati Kapoor
9582383905
pragati@nutricareprogramme.com


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