Faculty of Allied Health Sciences > Nutrition and Food Engineering

Diet Myths, Facts and Tips

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nfe fouzia:
Diet Myth
"Vegetarian diets will help you lose weight more easily"
Diet Facts

As is the case with diets that include meat, some vegetarian diets may contain fewer calories, less fat and more fibre. But if they’re not properly planned, more often than not, they’re equally high in fat and calories as a meat-eaters diet.

It’s just as easy for vegetarian diets to include fatty and sugary foods such as chips, crisps, cakes, sweets, chocolate, biscuits and fried foods!
Diet Tips

Whether you eat meat or follow a vegetarian diet, it’s important to stick to your daily calorie allowance and follow healthy eating guidelines: base meals on high-fibre, starchy foods; fill up on five fruit and veg each day; choose low-fat dairy products; include low-fat sources of protein in your diet such as beans, eggs (if you eat them) and soya; and keep fatty and sugary foods to a minimum.

nfe fouzia:
Diet Myth
"Low-fat foods always help you lose weight"
Diet Facts

Foods that are described as ‘low-fat' or 'fat-free' aren’t automatically low in calories or calorie-free. In fact, some low-fat products may actually be higher in calories than standard products, thanks to them containing extra sugars and thickeners to boost the flavour and texture.

Some people also mistakenly believe they can eat more if they’re choosing low-fat products. But this is rarely the case. In reality, two low-fat biscuits, for example, will probably contain more calories than one standard biccie!
Diet Tips

Always check the calorie content of low-fat foods, especially for things like cakes, biscuits, crisps, ice creams and ready meals. You might be surprised to find that there’s little difference in the calorie content when compared to the standard product.

Don’t be fooled by foods that claim to be a certain percentage fat-free either. If a product says it’s 90% fat free, this means it still contains 10% fat or 10g fat per 100g – and that’s a fair amount!

nfe fouzia:
Diet Myth
"Honey is less fattening than sugar"
Diet Facts

Honey contains around 75% simple sugars and 25% water. It’s 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! Plus it’s just as likely to cause tooth decay.

Nevertheless, the darker varieties contain good amounts of naturally-occurring plant chemicals called flavonoids, which act as antioxidants and may help to lower the risk of heart disease.
Diet Tips

If you like honey, use it in small amounts. Opting for runny honey means you’ll be able to spread it more thinly on toast and therefore keep calories down.

nfe fouzia:
Diet Myth
"Salad is the best meal to go for when eating out"
Diet Facts

It’s 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, making them a poor choice for slimmers. And while cheese and nuts contain more nutrients, they can still add a lot of calories to a salad!
Diet Tips

Always read the menu carefully. To keep calories down, look for salads made with beans, grilled chicken, tuna, prawns or egg and ask for the dressing to come on the side so that you can choose how much – or how little – you want to add. And if all the salads look packed with high-calorie ingredients, you might be better off opting for the steak and fries after all!

nfe fouzia:
Diet Myth
"Products that belong to ‘healthy eating’ ranges are best if you’re trying to lose weight"
Diet Facts

This might be the case for some products, but not all. Many ‘healthy eating’ products focus mainly on cutting the fat content – and pay little attention to the calorie, sugar or salt content. In fact, some products in healthy eating ranges contain the same amount of calories, if not more, than the standard versions.

Meanwhile, some products simply cut calories and fat by providing a small serving size with the result that hunger kicks in soon after you’ve eaten, leaving you reaching for a calorie-packed snack.
Diet Tips

Fortunately, many of the bigger brands are starting to control the calorie, sugar and salt content in their ‘healthy eating’ ranges, as well as the fat content. But always check the nutrition information carefully, especially the calorie content, before parting with your cash – you might find it helpful to compare the calorie information with the standard product.

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