Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
By Erin McCarthy Center for Lifestyle Medicine Healthy Transitions 2013 Diet Myths The Truth about Myths How to identify a Myth Guidelines for your Health Resources/Questions Eating late at night will cause you to gain weight Superfoods are better for you Low-carb, high-protein diets are optimal for weight loss All fats are BAD Brown sugar, honey, agave are better than white sugar Foods can burn calories Carbohydrates are bad for your health & cause weight gain Skipping meals can cause weight loss Foods speed up your metabolism “Natural” foods = better Non-GMO foods = healthier Gluten-free= healthier and better for you Eating after 7 or 8 PM makes you gain weight It makes NO difference what time you eat. What matters is how many calories you consume vs how many you burn off through activity over time. The less fat you eat, the better Fat, when eaten in moderate amounts, is important for our health and aids in weight loss, helping to increase our feelings of fullness. Some foods make you burn calories Celery, grapefruit, etc will NOT make you burn calories and lose more weight. “Negative” foods (foods that cause you to burn off more calories than the calories you get from eating the food) simply DO NOT exist. Carbohydrates are fattening—limit them No matter what food group you choose, if you cut out the items from that group, you will reduce your caloric intake and lose weight. Fruit Vegetables 1 cup = 80 calories 1 cup = 25 calories 20 grams carbs 3-5 gm fiber 5 grams carbs 3 gm fiber Whole Grains 1 cup = 200220 calories 45 grams carbs 5-10 gm fiber Anyone can benefit from a gluten-free diet: it gives you more energy & is antiinflammatory Celiac disease is an autoimmune condition in which the body can’t digest gluten, a protein found in wheat, rye and barley If you don’t have a medical reason for following a gluten-free diet there’s NO benefit 1 slice Rudi’s gluten free bread 1 slice Rudi 7-grain bread 90 calories, 19 gram carbs, 4 gm fat, 3 gm sugar, 2 gm fiber 90 calories, 15 gram carbs, 2 gm fat, 2 gm sugar, 4 gm fiber GLUTEN-FREE UDI’S BEST BLEND (TAPIOCA & POTATO STARCH, BROWN RICE & TEFF FLOUR, MODIFIED TAPIOCA STARCH), WATER, NON-GMO VEGETABLE OIL (CANOLA OR SUNFLOWER OR SAFFLOWER), EGG WHITES, EVAPORATED CANE JUICE, TAPIOCA MALTODEXTRIN, TAPIOCA SYRUP, YEAST, FLAX SEED, XANTHAN GUM, SALT, BAKING POWDER (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, CORN STARCH, MONOCALCIUM PHOSPHATE), CULTURED CORN SYRUP SOLIDS (NATURAL MOLD INHIBITOR), DRY MOLASSES, ENZYMES Sprouted Bread Ingredients Organic Sprouted Wheat, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Filtered Water, Fresh Yeast, Organic Wheat Gluten, Sea Salt. Fruit contains too much sugar—avoid it when you are trying to lose weight One medium-sized apple=14 gm of sugar ½ cup of spaghetti sauce with meat = 11 gm of sugar 1 cup low-fat fruit-flavored yogurt = 47 gm of sugar 1 McDonalds smoothie = 56 gm sugar The combination of foods that you eat really matters—for example, do not eat carbohydrates and protein at the same time The combinations of carbohydrates, fat, and protein that you choose do not make any difference in weight loss. The thing that matters is how many calories you consume vs. how many you expend What is it? Used to describe food with high nutrient or phytochemical content that may confer health benefits, with few properties considered to be negative, such as being high in saturated fat or artificial ingredients, food additives or contaminants No legal definition Berries Nuts and seeds Dark green vegetables Kale, greens, swiss chard, brussel sprouts Citrus fruits, Fatty fish such as salmon, mackerel, sardines Others? The term is misused Example: seawood contains natural toxins & may increase risk of cancer * liver damage Marketing strategy Supplements work different from foods Green tea extract vs green tea Do not contain all of the nutrients needed in life An organism whose genetic material has been altered using engineering techniques. Include micro-organisms such as bacteria and yeast, insects, plants, fish In agriculture, genetically engineered crops are created to possess desirable traits, such as resistance to pests, herbicides, or harsh environmental conditions, Improved product shelf life Increased nutritional value What are the main issues of concern for human health? Tendencies to provoke allergic reaction (allergenicity), gene transfer and outcrossing (movement of genes) No effects on human health have been shown as a result of the consumption of such foods by the general population in the countries where they have been approved Future GM organisms are likely to include plants with improved disease or drought resistance, crops with increased nutrient levels, fish species with enhanced growth characteristics and plants or animals producing important proteins such as vaccines Source WHO 2012 Emphasizes fruits and vegetables, grains, beans and legumes, and nuts, is rich in fiber, vitamins and other nutrients. Vegetarians: Eat fewer calories Weigh less Lower risk Heart Disease Lower incidence of cancer Red meat 4 ounces/day ↑ cancer risk 30% Poultry, fish ↓ Iron, calcium deficiency, watch protein intake Mayo Clinic 2012 Substitute protein-rich foods for meat in your favorite recipes at least 1x/week: Beans and legumes — great in casseroles and salads Vegetarian crumbles— a good substitute for meat in burritos and tacos Tofu — a perfect addition to stir-fry dishes Mediterranean diet Limits red meat and emphasizes fruits, vegetables, legumes, whole grains and healthy fats best for ↓ heart disease, fatty liver, weight management Eating late at night will cause you to gain weight Eating late at night, or at any particular time of day, will not cause you to put on more weight than what is normal for what you ate and the activity you did. What are you eating late at night??? It’s important to fast periodically, to cleanse toxins from your body The truth: Your body has its own elegantly designed system for removing toxins—namely, the liver, kidneys and spleen. There isn’t ANY evidence that not eating—or consuming only juice—for any period of time makes your organs do this job any better 1 cup orange juice 1 cup fresh fruit 0 grams fiber 4 grams fiber 26 grams carbs 21 gm sugar 20 grams carbs 15 gm sugar 110 calories 80 calories It’s the amount of CALORIES that make you gain or lose weight No foods help you burn calories Pick from healthy, whole foods: fruits, vegetables, whole grains, lean protein It doesn’t matter when you eat them or in what order Nuts are not fattening but watch the calories! Healthy fats vs unhealthy (bad) fats ¼ cup nuts = 180-200 calories Organic doesn’t mean “Healthy” Eating organic fruits and vegetables can lower exposure to pesticides, including for children – but the amount measured from conventionally grown produce was within safety limits It’s not more nutritious TIP: buy local produce that may be “organic” and support local farmers Conventional Organic Apply natural fertilizers, such as manure or compost, to feed soil and plants. Spray pesticides from natural Spray synthetic insecticides to sources; use beneficial insects and reduce pests and disease. birds, mating disruption or traps to reduce pests and disease. Use environmentally-generated Use synthetic herbicides to plant-killing compounds; rotate manage weeds. crops, till, hand weed or mulch to manage weeds. Give animals organic feed and allow them access to the Give animals antibiotics, growth outdoors. Use preventive hormones and medications to measures — such as rotational prevent disease and spur growth. grazing, a balanced diet and clean housing — to help minimize disease. Apply chemical fertilizers to promote plant growth. The salt shaker is not the enemy… breads, pasta and crackers can be Top Sources of Sodium in the Diet Breads and rolls Cold cuts and cured meats Pizza Poultry Soups Sandwiches Cheese Pasta dishes Meat dishes Snacks Sounds too good to be true If your healthy professional has never mentioned it On TV, radio, internet ads No research behind it Valid resources NO MD or RD Does is make logical sense? 3 healthy meals per day 1-2 healthy snacks (<150-200 calories) Fresh fruits, vegetables, lean protein, whole grains, beans/legumes Do not skip meals Plan meals ahead Portion Control Measuring cups Food scale Pre-portioned foods Label Calorie, Serving Size Monitor for weight management Limit Reading high-calorie drinks Juice, naked, energy, teas Exercise for health, metabolism, weight management, insulin resistance, heart health Ask your health care professional Get support from family, friends Tracking applications = www.MyFitnessPal.com #1 #1 LOOK AT CALORIES: See how many calories are in each product. Aim for around 300-400 calories/meal and 100-200 calories/snack If you cannot pronounce the ingredients, pass it up Apple pie is not a fruit If you stay away from “processed” foods you are not necessarily eating healthier all the time (unless you grow your own food daily) Eating all your pasta is not going to save any starving children A moderate diet is a healthy diet Choose whole foods Count calories daily for the rest of your life! What Barriers? Short –term vs. Long-term Are are your goals? they Realistic ??? Start with small, realistic goals I can exercise 10 minutes per day on my lunch break 5x/week 1 mile walking per day Track exercise: mapmywalk, Fitbit, pedometer Northwestern Center for Lifestyle Medicine (312-695-2300) Dietary Guidelines for Americans www.mypyramid.gov Pub Med www.pubmed.com American Heart Association www.americanheart.org American Professionals Dietetic Association www.eatright.org