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Facts and myths final ppt - copy
1. Myths and Facts
about Diet
By:
PRAGATI KAPOOR
NUTRICARE TEAM(Sr. Nutritionist)
www.nutricareprogramme.com
2. 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.
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4. Myth
Organic food is healthier than non-organic food
Fact
⢠Itâs easy to think a diet based on
organic foods is healthy, but this
isnât automatically the case.
⢠The term âorganicâ refers to the
farming methods used to produce a food, not its
nutrient content.
⢠Eating more of them doesnât necessarily mean youâll
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
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5. Myth
Salad is the best meal to go for when
eating out
Fact
⢠Itâs 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.
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6. 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.
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7. 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 doesnât mean youâll get less
calcium either.
⢠In fact, skimmed and semi-skimmed milks actually contain slightly
more calcium than full-fat milk.
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8. Myth
Honey is less fattening than sugar
Fact
⢠Honey contains around
75% simple sugars and
25% water.
⢠Itâs 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
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9. 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.
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10. Myth
Margarine is healthier and lower in fat than butter
Fact
⢠Often hailed as a healthy
alternative to butter, margarines
arenât 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, itâs the processing of pure vegetable oils a
good source of heart-friendly polyunsaturates â that
creates these trans fats!
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11. Myth
Red meat is bad for your health because itâs
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 thatâs found in olive oil.
⢠Red meat is packed with a wide range of vitamins
and minerals, especially iron.
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12. 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.
⢠Itâs true theyâre usually lower in fat (unless theyâre
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.
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13. Myth
Skipping Meals help you reduce weight.
Fact
⢠People who skip a meal
because theyâre 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..
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14. Myth:
If you donât have a weight problem, you can eat
whatever you like.
⢠Fact âBeing overweight certainly
increases the risk of chronic illnesses,â
âBut even if youâre slim, a poor diet
can raise your risks of developing any
of the chronic diseases.
⢠âDiets overloaded with saturated fat
are linked to cardiovascular problems,
⢠The bottom line:
Following healthy nutrition advice is
important whether youâre thin or fat
at every meal time.â
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15. Myth
Low-fat foods always help you lose weight
Fact
⢠Foods that are described as âlow-fat' or 'fat-free' arenât
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
theyâre choosing low-fat products.
⢠In reality, two low-fat biscuits, for example, will probably
contain more calories than one standard biccie!
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16. 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.
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17. 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.
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18. 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.
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19. 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.
⢠Donât Gulp, but, chew your food.
⢠Start Mild Exercise.
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