Download New Years Resolution Issue 3

NUTRITION GURU
Issue 3
February 2006
Diets! Who
needs
them?
Fad Diets
These days it's hard to open a magazine without reading about the next
miracle weight loss program. But if these diets are so effective, why are
there so many new ones?
Lose weight the right way
You may be looking for a fast way to lose weight and there's no shortage
of 'fad diets' around. These 'diets' may provide short term results but
they are difficult to sustain and, ultimately, they deprive you of the
essential nutrients that only balanced eating can offer.
It's easy to spot a fad diet
Typically a fad diet shares some, or all, of the following characteristics:
• Promises a quick fix
•
•
•
Promotes 'magic' foods or combinations of foods
Implies that food can change body chemistry
Excludes or severely restricts food groups or nutrients, such as carbohydrates
• Has rigid rules that focus on weight loss
Makes claims based on a single study or testimonials only.
Sometimes you need a special diet
Of course, some medical conditions do require special eating plans. In
these instances, any recommendations from your doctor or dietitian should
be followed.
Fad diets can cause health problems
Because they often cut out key foods, fad diets may cause the following
symptoms:
•
Dehydration
•
Weakness and fatigue
•
Nausea and headaches
•
Constipation
•
Inadequate vitamin and mineral intake.
Developed by
Peninsula Health
Nutrition Department
Common Food Myths:
• Eggs cause constipation
• Avoid tomatoes & citrus fruits
if you have arthritis as they
make your blood more acidic
• Eating carbohydrates after
3pm is fattening
• Vegetables are best eaten if
raw
• Spinach is a good source of
iron
• Organic food is better for you
Take care when ordering fresh
juice. While healthy and nutri-
tious, the serve sizes are large.
A standard 650ml foam cup of
juice packs in 1040 kilojoules.
You can down that container of
juice in a minute or two but
you'd have to eat 6 or 7 pieces
of whole fruit to get the same
amount of juice. And there's no
chewing to fill the stomach and
signal your brain that it's full!
Fad diets that severely restrict food groups or nutrients may also mean
that you miss out on the protective health effects that a balanced eating
plan provides. We don't know whether fad diets are safe over the longer
term, or whether they lead to an increased risk of various diseases.
Sourced from: DHS, Better Health Channel– Weight loss & Fad diets, 2005
Congratulations to the Christmas Edition Competition Winner– Michelle
Sargeant of the Speech Pathology Department, who won the $50 Angus &
Robertson Voucher for her Blueberry & Yoghurt Cake!
The bottom
line: order the
smallest size
or share with
a friend.
Here are 3 SMART resolutions for healthier eating and weight loss in 2006:
1.
Change your thinking from dieting to good health. Stop thinking about diets and food
restrictions and aim to think about eating to nourish your body and give yourself the
essential nutrition you need. A change in mindset means that eating a fresh peach or
mango is not viewed as a diet snack but as a luscious and healthy food to enjoy.
2.
Eat a salad a day. Leafy green salads are nutritious and a great choice for anyone battling to lose
weight. Eat one a day, either as a lunch meal or as a side salad with dinner. Salads have what
dietitians call a low kilojoule-density - in other words, there are fewer kilojoules (calories)
in a given volume so they fill your stomach without overloading you - even with a dressing.
US research has shown that a salad eaten as an entree (a pre-load) reduces the overall
amount of food eaten at that meal.
3.
Eat modest portion sizes and say "No!" to seconds. Larger portions are a major contributor to our
obesity problems. Everything is super-sized from jumbo packets of crisps and maxi boxes of movie popcorn to huge serves of mud cake. Even freshly-squeezed juices come in mega-cups equal to 4 or 5 pieces of
whole fruit.
Sourced from: Food watch, February 2006 Issue
www.foodwatch.com.au
Are you wanting to lose weight or trying to, but have nothing to motivate you?
Would a pedometer help?
Aiming for 10,000 steps a day may be just the kick start you need! To win one
of five “fit packs– each includes a pedometer” or one of 10 pedometers,
complete the food myth quiz and submit your answers to
[email protected] by Friday 24th February.
Good Luck!
Winners will be notified by email.
FOOD MYTH QUIZ!- answer True or False
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Sugar is a significant cause of diabetes
It is unhealthy to mix carbohydrates and proteins in the same meal
Chickens are often given growth hormones to improve production
Drinking (alcoholic or non-alcoholic beverages) while you are eating is fattening
Chocolate everyday is good for your health
Carbohydrates are fattening
Fresh vegetables are more nutritious than frozen vegetables
Grapefruit burns up fat
Meat takes days to digest
Fat-free = kilojoule free
Baked products are better than fried
Spinach is a good source of iron
Future topics can be determined
by YOU! Feedback, questions
and topic suggestions are all
welcome! Please forward to:
Nutrition Department
Level One
Frankston Hospital
Phone: 9784.7670
Fax: 9784.7682
Email: [email protected]