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Fact
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Fiction
General Food
Dairy
Vegetarian
Dieting
Miscellaneous
Cindy’s
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General
Food
Dairy
Vegetarian
Dieting
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Misc.
Cindy’s
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Drinking ice-cold water uses lots of
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calories and helps you lose weight.
Fiction
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Drinking water that is ice cold
doesn’t use any more calories than
drinking water at room temperature.
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It is fine to skip breakfast to help
lose weight.
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Fiction
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Breakfast if very important. When we are
sleeping, we are also fasting or an average of about eight hours. It
is essential that we break this fast. Although people who skip
breakfast catch up on their energy requirements later in the day,
they’re unlikely to get all the vitamins and minerals that a simple
breakfast can provide. And, if we’ve missed breakfast, we are
more likely to snack on foods that are high in sugar or fat by midmorning.
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Most of the salt in our diet is added
at the table.
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Fiction
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75% of the salt in our meals comes from processed foods. Just 1015% comes from the salt we add when we’re cooking or at the
table. So, if you want to cut back on salt than you need to cut back
on processed foods.
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Dried fruit is not as healthy as fresh
fruit.
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Fiction
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As part of your healthy balanced daily meals, it is recommended
that you eat at least five fruits and vegetables a day. It doesn’t
matter if they are fresh, frozen, canned, dried or juiced.
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Salads are always healthier options.
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Fiction
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Salads can be healthier options. However, it is what you put on
your salad, such as cheese, bacon bits, salad dressing, that can
actually make your salad an unhealthy alternative. To have a
healthy salad, you may want substitute lower fat cheese, leave off
the bacon bits, and the Chinese noodles. In addition, you have to
be careful what salad dressing you put on your salad. Many places
now offer reduced-fat and low-calorie dressings, which can
improve the quality of your salad.
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Diary products are fattening and
unhealthy.
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Fiction
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Low-fat and fat-free milk, yogurt, and cheese are just as nutritious
as whole milk dairy products, but they are lower in fat and
calories. Dairy products have many nutrients your body needs.
They offer protein to build muscles and help organs work
properly, and calcium to strengthen bones. Most milks and some
yogurts are fortified with vitamin D to help your body use
calcium.
For more detailed information about the health benefits of milk,
click here (web link).
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People who are sensitive to lactose
should avoid milk and other dairy
foods.
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Fiction
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An American Academy of Pediatrics report released in 2006
recommends children with lactose intolerance include dairy foods as
part of a healthy diet to get enough calcium, vitamin D, protein and
other nutrients essential for bone health and growth. When
considering milk alternatives, the 2005 Dietary Guidelines
recommends those within the dairy food group, such as lactose-free
milk or yogurt, as the most reliable and easiest way to derive the
health benefits associated with dairy food consumption. Many
people with lactose intolerance can drink up to one cup of milk with
a meal without developing symptoms. For tips, see Dairy Myths
handout. For a discussion about cow’s milk allergy versus lactose
intolerance, click here (web link).
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Flavored milk isn’t good for
children due to the sugar content.
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Fiction
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According to the 2005 Dietary Guidelines, small amounts of
sugars added to nutrient-dense foods, such as reduced fat
milk products, may enhance the palatability of these products,
thus improving nutrient intake without contributing excessive
calories. Unflavored milk is lower in sugar than flavored milk;
however, experts agree it is better for children and adolescents to
drink flavored milk to ensure intake of
protein, calcium, vitamin D and other nutrients found dairy. A
new study (web link) shows that children benefit from drinking
chocolate/flavored milk.
Also see Dairy Myths handout.
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Organic milk is healthier than
regular milk.
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Fiction
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Regular and organic milk and milk products are equally safe
and nutritious. The difference between these products is how they
are produced on the farm. Organic and regular milk contain the
same nine essential nutrients that make dairy products an
important part of a healthy diet. For more information, read
details about this in Modern Farming Practices & Milk Quality :
Myth & Facts (web link).
Also see Dairy Myths handout.
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Margarine is healthier than butter.
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Fact and Fiction
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Both butter and margarine are fats and should be used sparingly in
the diet. Butter contains Conjugated Linoleic Acid (CLA) which
is associated with a growing number of health benefits; margarine
does not contain CLA. Butter can contain more saturated fat than
some margarines. Margarine can be made to be trans fat free.
Guidelines recommend limiting the grams of artificial trans fat in
the diet. Butter has naturally occurring trans fats which some
research shows to be beneficial to health. For more information
see Butter (web link). For more information on the popular email
debate sent from friends and family see Butter/Margarine and/or
CBS video.
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“Going vegetarian” means you are
sure to lose weight and be healthier.
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Fiction
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Research shows that people who follow a vegetarian eating plan, on
average, eat fewer calories and less fat than non-vegetarians. They also
tend to have lower body weights relative to their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content
may be helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like
eating large amounts of high-fat, high-calorie foods or foods with little
or no nutritional value. Vegetarian diets should be as carefully planned
as non-vegetarian diets to make sure they are balanced. Nutrients that
non-vegetarians normally get from animal products, but that are not
always found in a vegetarian eating plan, are iron, calcium, vitamin D,
vitamin B12, zinc, and protein.
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If you want a healthier option, it is
best to choose a vegetarian dish.
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Fiction
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Some vegetarian dishes contain a lot of fat, especially if they are
made with lots of oil, pastry, high calories sauces, fried or higherfat cheese. So, they aren’t necessarily a healthy option.
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Carob, a chocolate substitute found
in health food stores, is lower in
calories, lower in fat and
nutritionally superior to chocolate.
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Fiction
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One tablespoon of carob chips contains more calories and
saturated fat than the same amount of chocolate with no
nutritional advantage.
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Eating red meat is bad for your
health and makes it harder to lose
weight.
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Fiction
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Eating lean meat in small amounts can be part of a healthy
weight-loss plan. Red meat, pork, chicken, and fish contain some
cholesterol and saturated fat (the least healthy kind of fat). They
also contain healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible
fat. Lower fat meats include pork tenderloin and beef round steak,
tenderloin, sirloin tip, flank steak, and extra lean ground beef.
Also, pay attention to portion size. Three ounces of meat or
poultry is the size of a deck of cards.
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Natural or herbal weight-loss
products are safe and effective.
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Fiction
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A weight-loss product that claims to be “natural” or “herbal” is
not necessarily safe. These products are not usually scientifically
tested to prove that they are safe or that they work. For example,
herbal products containing ephedra (now banned by the U.S.
Government) 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.
Tip: Talk with your health care provider before using any weightloss product. Some natural or herbal weight-loss products can be
harmful.
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Eating after 8 p.m. causes weight
gain.
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Fiction
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It does not matter what time of day you eat. It is what and how
much you eat and how much physical activity you do during the
whole day that determines whether you gain, lose, or maintain
your weight. No matter when you eat, your body will store extra
calories as fat.
Tip: If you want to have a snack before bedtime, think first about
how many calories you have eaten that day. Try to avoid snacking
in front of the TV at night—it may be easier to overeat when you
are distracted by the television.
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Fast foods are always an unhealthy
choice and you should not eat them
when dieting.
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Fiction
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Fast foods can be part of a healthy weight-loss program with a
little bit of know-how.
Tip: Avoid supersize combo meals, or split one with a friend. Sip
on water or low-fat milk instead of soda. Choose salads and
grilled foods, like a grilled chicken breast sandwich or small
hamburger. Try a “ fresco” taco (with salsa instead of sauce) at
taco stands. Fried foods, like french fries and fried chicken, are
high in fat and calories, so order them only once in a while, order
a small portion, or split an order with a friend. Also, use only
small amounts of high-fat, high-calorie toppings, like regular
mayonnaise, salad dressings, bacon, and higher-fat cheeses.
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Low-fat or fat-free means no
calories.
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Fiction
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A low-fat or fat-free food is often lower in calories than the same
size portion of the full-fat product. But many processed low-fat or
fat-free foods have just as many calories as the full-fat version of
the same food—or even more calories. They may contain added
sugar, flour, or starch thickeners to improve flavor and texture
after fat is removed. These ingredients add calories.
Tip: Read the Nutrition Facts on a food package to find out how
many calories are in a serving. Check the serving size too—it may
be less than you are used to eating. For more information about
reading food labels, visit the U.S. Food and Drug Administration
online at www.cfsan.fda.gov/~dms/foodlab.html
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I can lose weight
while
eating
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anything I want.
Fiction
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To lose weight, you need to use more calories than you eat. It is
possible to eat any kind of food you want and lose weight. You
need to limit the number of calories you eat every day and/or
increase your daily physical activity. Portion control is the key.
Try eating smaller amounts of food and choosing foods that are
low in calories.
Tip: When trying to lose weight, you can still eat your favorite
foods—as long as you pay attention to the total number of
calories that you eat.
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Fad diets work for permanent
weight loss.
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Fiction
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Fad diets are not the best way to lose weight and keep it off. Fad
diets often promise quick weight loss or tell you to cut certain
foods out of your diet. You may lose weight at first on one of
these diets. But diets that strictly limit calories or food choices are
hard to follow. Most people quickly get tired of them and regain
any lost weight. Fad diets may be unhealthy because they may
not provide all of the nutrients your body needs. Also, losing
weight at a very rapid rate (more than 3 pounds a week after the
first couple of weeks) may increase your risk for developing
gallstones (clusters of solid material in the gallbladder that can be
painful). Diets that provide less than 800 calories per day also
could result in heart rhythm abnormalities, which can be fatal.
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Swallowed chewing gum takes up
to 7 years to be fully digested.
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Fiction
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Chewing gum does resist complete digestion by the body,
however it is generally expelled like other foods in the normal
time frame though in a form relatively unchanged.
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Children can drink as much fruit
juice as they want since it is
healthy.
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Fiction
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Fruit juice contains similar amounts of sugar and calories
compared to soda (soft drinks) such as Coke, therefore too much
fruit juice can lead to excessive weight gain.
Since fruit juice has high levels of sugar and is quite acidic,
drinking too much may also contribute to tooth decay, especially
if it is sipped regularly over prolonged periods.
The best drink for kids is simply water, so limit the amount of
fruit juice, and even dilute it with some water.
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Nuts are fattening and you should
not eat them if you want to lose
weight.
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Fiction
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In small amounts, nuts can be part of a healthy weight-loss
program. Nuts are high in calories and fat. However, most nuts
contain healthy fats that do not clog arteries. Nuts are also good
sources of protein, dietary fiber, and minerals including
magnesium and copper.
Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts
has about 270 calories.
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Starches are fattening and should be
limited when you are trying to lose
weight.
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Fiction
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Many foods high in starch, like bread, rice, pasta, cereals, beans,
fruits, and some vegetables (like potatoes and yams) are low in fat
and calories. They become high in fat and calories when eaten in
large portion sizes or when covered with high-fat toppings. Foods
high in starch (also called complex carbohydrates) are an
important source of energy for your body.
Tip: A healthy eating plan is one that: Emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk and milk products. Includes lean meats,
poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fat,
cholesterol, salt (sodium), and added sugars. For more specific information
about food groups and nutrition values, visit
www.healthierus.gov/dietaryguidelines.
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High-protein/low-carbohydrate
diets are a healthy way to lose
weight.
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Fiction
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The long-term health effects of a high-protein/low-carbohydrate diet are
unknown. But getting most of your daily calories from high-protein foods like
meat, eggs, and cheese is not a balanced eating plan. You may be eating too
much fat and cholesterol, which may raise heart disease risk. You may be
eating too few fruits, vegetables, and whole grains, which may lead to
constipation due to lack of dietary fiber. Following a high-protein/lowcarbohydrate diet may also make you feel nauseous, tired, and weak. Eating
fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones
(partially broken-down fats) in your blood. A buildup of ketones in your blood
(called ketosis) can cause your body to produce high levels of uric acid, which
is a risk factor for gout (a painful swelling of the joints) and kidney stones.
Ketosis may be especially risky for pregnant women and people with diabetes
or kidney disease.
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Aluminum cookware causes
Alzheimer’s disease.
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Fiction
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Read information about the topic here.
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The experts are always changing
their minds about what healthy
eating really is.
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Fiction
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It might seem as though nutrition experts regularly change their
minds and don't agree with each other. But, in fact, the main
messages about healthy eating have stayed the same for some
time. For example, the message to reduce the amount of fat we
eat has been the same for more than 15 years, and we were being
told about the importance of fruits and vegetables as long ago as
the Second World War. Then the advice was to 'dig for victory'
and grow our own. When we do hear contradictory messages
about healthy eating, this is often because new scientific findings
tend to be reported in the media before they have been fully
researched, and without the findings being put into context.
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You can tell which day a loaf of
bread was baked by the color of its
plastic twist tie.
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Fact
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Check out this web site for more information.
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Margarine contains less fat than
butter.
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Fiction
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Butter and margarine contain different types of fat, but both
contain a similar amount of fat. So whichever one you choose,
remember to use it sparingly.
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Alcohol burns off entirely when
cooked.
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Fiction
Click here for explanation.
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Resources
Click here for list of web sites visited in
preparing this PowerPoint.