Fact or Fiction

1. Fact or Fiction

2. General Food

3. Dairy

4. Vegetarian

5. Dieting

6. Miscellaneous

7. Cindy’s Favorites

8. General Food Dairy Vegetarian Dieting Misc. Cindy’s Favorites $100 $100 $100 $100 $100 $100 $200 $200 $200 $200 $200 $200 $300 $300 $300 $300 $300 $300 $400 $400 $400 $400 $400 $400 $500 $500 $500 $500 $500 $500

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 doesn’t use any more calories than drinking water at room temperature. 1 - 100 $100

11. 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, they’re unlikely to get all the vitamins and minerals that a simple breakfast can provide. And, if we’ve missed breakfast, we are more likely to snack on foods that are high in sugar or fat by mid-morning. 1 - 100 $200

13. 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 we’re cooking or at the table. So, if you want to cut back on salt than you need to cut back on processed foods. 1 - 100 $300

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 doesn’t matter if they are fresh, frozen, canned, dried or juiced. 1 - 100 $400

17. 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. 1 - 100 $500

19. 2-100 Diary products are fattening and unhealthy. 1 - 100

20. 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). 1 - 100 $100

21. 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 cow’s milk allergy versus lactose intolerance, click here (web link). 1 - 100 $200

23. 2-300 Flavored milk isn’t 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. 1 - 100 $300

25. 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. 1 - 100 $400

27. 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. 1 - 100 $500

29. 3-100 “Going vegetarian” means you are sure to lose weight and be healthier. 1 - 100

30. 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 vegetarians—like non-vegetarians—can 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. 1 - 100 $100

31. 3-200 If you want a healthier option, it is best to choose a vegetarian dish.

32. 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 aren’t necessarily a healthy option. 1 - 100 $200

33. 3-300 Carob, a chocolate substitute found in health food stores, is lower in calories, lower in fat and nutritionally superior to chocolate.

34. 3-300A Fiction One tablespoon of carob chips contains more calories and saturated fat than the same amount of chocolate with no nutritional advantage. 1 - 100 $300

35. 3-400 Eating red meat is bad for your health and makes it harder to lose weight.

36. 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. 1 - 100 $400

37. 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. 1 - 100 $500

39. 4-100 Eating after 8 p.m. causes weight gain. 1 - 100

40. 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 night—it may be easier to overeat when you are distracted by the television. 1 - 100 $100

41. 4-200 Fast foods are always an unhealthy choice and you should not eat them when dieting.

42. 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. 1 - 100 $200

43. 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 food—or 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 too—it 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 1 - 100 $300

45. 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 foods—as long as you pay attention to the total number of calories that you eat. 1 - 100 $400

47. 4-500 Fad diets work for permanent weight loss.

48. 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. 1 - 100 $500

49. 5-100 Swallowed chewing gum takes up to 7 years to be fully digested. 1 - 100

50. 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. 1 - 100 $100