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Fact

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Also, pay attention to portion size. ... Fiction It does not matter what time of ... derive the health benefits associated with dairy food consumption. – PowerPoint PPT presentation

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Title: Fact


1
Fact or Fiction
2
General Food
3
Dairy
4
Vegetarian
5
Dieting
6
Miscellaneous
7
Cindys Favorites
8
Vegetarian
Cindys Favorites
Misc.
General Food
Dairy
Dieting
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9
1-100
Drinking ice-cold water uses lots of calories and
helps you lose weight.









10
1-100A
Fiction Drinking water that is ice cold doesnt
use any more calories than drinking water at room
temperature.



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1-200
It is fine to skip breakfast to help lose weight.
12
1-200A
Fiction 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, theyre unlikely to get all the vitamins
and minerals that a simple breakfast can provide.
And, if weve missed breakfast, we are more
likely to snack on foods that are high in sugar
or fat by mid-morning.


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1-300
Most of the salt in our diet is added at the
table.
14
1-300A
Fiction 75 of the salt in our meals comes from
processed foods. Just 10-15 comes from the salt
we add when were 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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15
1-400
Dried fruit is not as healthy as fresh fruit.
16
1-400A
Fiction As part of your healthy balanced daily
meals, it is recommended that you eat at least
five fruits and vegetables a day. It doesnt
matter if they are fresh, frozen, canned, dried
or juiced.


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1-500
Salads are always healthier options.
18
1-500A
Fiction 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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2-100
Diary products are fattening and unhealthy.
1 - 100
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2-100A
Fiction 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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2-200
People who are sensitive to lactose should avoid
milk and other dairy foods.
22
2-200A
Fiction 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 cows milk allergy versus
lactose intolerance, click here (web link).



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2-300
Flavored milk isnt good for children due to the
sugar content.
24
2-300A
Fiction 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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2-400
Organic milk is healthier than regular milk.
26
2-400A
Fiction 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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2-500
Margarine is healthier than butter.
28
2-500A
Fact and Fiction 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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3-100
Going vegetarian means you are sure to lose
weight and be healthier.
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3-100A
Fiction 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 non-vegetarians. Choosing a
vegetarian eating plan with a low fat content may
be helpful for weight loss. But vegetarianslike
non-vegetarianscan 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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3-200
If you want a healthier option, it is best to
choose a vegetarian dish.
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3-200A
Fiction Some vegetarian dishes contain a lot of
fat, especially if they are made with lots of
oil, pastry, high calories sauces, fried or
higher-fat cheese. So, they arent necessarily a
healthy option.


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3-300
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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3-300A
Fiction 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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3-400
Eating red meat is bad for your health and makes
it harder to lose weight.
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3-400A
Fiction 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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3-500
Natural or herbal weight-loss products are safe
and effective.
38
3-500A
Fiction 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 weight-loss product. Some natural or herbal
weight-loss products can be harmful.



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4-100
Eating after 8 p.m. causes weight gain.
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4-100A
Fiction 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 nightit may be easier to overeat when
you are distracted by the television.



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4-200
Fast foods are always an unhealthy choice and you
should not eat them when dieting.
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4-200A
Fiction 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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4-300
Low-fat or fat-free means no calories.
44
4-300A
Fiction 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 foodor 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 tooit 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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4-400
I can lose weight while eating anything I want.
46
4-400A
Fiction 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 foodsas long as
you pay attention to the total number of calories
that you eat.


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4-500
Fad diets work for permanent weight loss.
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4-500A
Fiction 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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5-100
Swallowed chewing gum takes up to 7 years to be
fully digested.
1 - 100
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5-100A
Fiction 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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5-200
Children can drink as much fruit juice as they
want since it is healthy.
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5-200A
Fiction 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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5-300
Nuts are fattening and you should not eat them if
you want to lose weight.
54
5-300A
Fiction 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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5-400
Starches are fattening and should be limited when
you are trying to lose weight.
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5-400A
Fiction 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/di
etaryguidelines. 



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5-500
High-protein/low-carbohydrate diets are a healthy
way to lose weight.  
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5-500A
Fiction 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/low-carbohydrate 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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6-100
Aluminum cookware causes Alzheimers disease.
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6-100A
Fiction 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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6-200A
Fiction 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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6-300A
Fact Check out this web site for more
information.



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Margarine contains less fat than butter.
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Fiction 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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6-500A

Fiction Click here for explanation.


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