Fads and Facts Winning with Nutrition 4-H Sports Nutrition Program

Objectives Recognize fad diets Identify healthful ways to manage weight Identify the risks of using fad diets Identify correct uses for nutritional supplements

Let’s Get Started! What are some examples of fad diets? What attracts people to use these diets? What effects do fad diets have on your overall health? Why do people use dietary supplements?

What are fad diets? Claim to help you lose a large amount of weight in a small amount of time Not based on facts of nutrition and health Typically not supervised by a doctor or dietitian Often lead to long-term health problems

Clues to Identifying Fad Diets Based on drastically reducing the number of calories consumed every day Based on taking special pills, powders, herbs, etc. Tells you to eat only specific foods or foods in certain combinations Eliminates fat, sugar or carbohydrates Requires you to skip meals or replace meals with special shakes or food bars Part of a special weight-loss program

Potential Health Risks Loss of muscle Gastrointestinal problems Increased risk of osteoporosis If it sounds too good to be true, it probably is!

Tips for a Healthful Eating Plan Choose water, low-fat milk or sugar-free drinks Eat at least 5 servings of fruits and vegetables each day Eat foods from all groups of MyPlate Make healthy choices at fast-food restaurants Keep healthful foods on hand for snacking

Tips for a Healthful Eating Plan Plan ahead – pack healthy snacks when away from home Eat when you are hungry Eat a healthful breakfast every day Do not eat while watching television Pay attention to portion sizes

Dietary Supplements Sold as pills, gel capsules, liquids or powder Claims are exaggerated or not based on scientific evidence Not regulated by FDA Can damage your health! What are some supplements you have heard of?

Remember… Being healthy is about being at a weight that is right for you!