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

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Eating late at night will cause you to gain weight
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Superfoods are better for you
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Low-carb, high-protein diets are optimal for weight loss
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All fats are BAD

Brown sugar, honey, agave are better than white sugar

Foods can burn calories

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Carbohydrates are bad for your health

& cause weight gain

Skipping meals can cause weight loss

Foods speed up your metabolism
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“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.


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
1 cup = 80 calories
20 grams carbs
Vegetables Whole
Grains
1 cup = 25 calories
5 grams carbs
1 cup = 200-
220 calories
45 grams carbs
3-5 gm fiber 3 gm fiber 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

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
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, 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???


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
0 grams fiber
26 grams carbs
21 gm sugar
110 calories
1 cup fresh fruit
4 grams fiber
20 grams carbs
15 gm sugar
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
Apply chemical fertilizers to promote plant growth.
Spray synthetic insecticides to reduce pests and disease.
Use synthetic herbicides to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.
Organic
Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray pesticides from natural sources; use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use environmentally-generated plant-killing compounds; rotate crops, till, hand weed or mulch to manage weeds.
Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.


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 Reading


Calorie, Serving Size
Monitor for weight management

Limit 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 are your goals?


Barriers?
Short –term vs. Long-term

Are 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 Professionals

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 Dietetic Association
 www.eatright.org