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 fatteninglimit 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. FruitVegetablesWhole Grains 1 cup = 80 calories 1 cup = 25 calories 1 cup = calories 20 grams carbs 5 grams carbs 45 grams carbs 3-5 gm fiber3 gm fiber5-10 gm fiber

Anyone can benefit from a gluten-free diet: it gives you more energy & is anti- inflammatory Celiac disease is an autoimmune condition in which the body cant digest gluten, a protein found in wheat, rye and barley If you dont have a medical reason for following a gluten-free diet theres NO benefit 1 slice Rudis 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

UDIS 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. GLUTEN-FREE Sprouted Bread

Fruit contains too much sugaravoid 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 mattersfor 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???

Its important to fast periodically, to cleanse toxins from your body The truth: Your body has its own elegantly designed system for removing toxinsnamely, the liver, kidneys and spleen. There isnt ANY evidence that not eatingor consuming only juicefor any period of time makes your organs do this job any better 1 cup orange juice 1 cup fresh fruit 0 grams fiber4 grams fiber 26 grams carbs 21 gm sugar 20 grams carbs 15 gm sugar 110 calories80 calories

Its 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 doesnt 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 = calories

Organic doesnt 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 Its not more nutritious TIP: buy local produce that may be organic and support local farmers

ConventionalOrganic Apply chemical fertilizers to promote plant growth. Apply natural fertilizers, such as manure or compost, to feed soil and plants. Spray synthetic insecticides to reduce pests and disease. Spray pesticides from natural sources; use beneficial insects and birds, mating disruption or traps to reduce pests and disease. Use synthetic herbicides to manage weeds. Use environmentally-generated plant-killing compounds; rotate crops, till, hand weed or mulch to manage weeds. Give animals antibiotics, growth hormones and medications to prevent disease and spur growth. 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 (< 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 = #1 #1 LOOK AT CALORIES: See how many calories are in each product. Aim for around calories/meal and 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 ( ) Dietary Guidelines for Americans Pub Med American Heart Association American Dietetic Association