{"id":132,"date":"2019-07-26T12:52:00","date_gmt":"2019-07-26T12:52:00","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/?post_type=chapter&#038;p=132"},"modified":"2019-07-29T15:29:30","modified_gmt":"2019-07-29T15:29:30","slug":"fad-diets","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/chapter\/fad-diets\/","title":{"raw":"Fad Diets","rendered":"Fad Diets"},"content":{"raw":"<strong>Fad Diets<\/strong>\r\n\r\n<strong>\u00a0<\/strong><strong>Fad diets<\/strong> are diets that promise quick results. These diets claim to be safe and effective, however, unfortunately long term effectiveness is lacking. In some cases, these diets are hazardous to health. These types of diets often use restrictive practices, avoidance of a type of food, and\/or unlimited quantities of certain foods.\u00a0 Some also claim that certain combinations of foods will result in rapid weight loss. Popular fad diets have involved eliminating all fats or all carbohydrates. Risks involve lack of nutrient intake and impact on internal organ functioning in some cases.\u00a0 These restrictions also make it very unrealistic for a diet to be something an individual could maintain over the long term.\u00a0 There is no evidence that combinations of foods promote rapid weight loss. Some diets involve taking a pill or supplement that promises to be a quick fix. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.\u00a0 Another red flag is when a diet claims that no exercise is needed, when regular exercise and a healthy diet that is realistic for long term are essential for good health.\r\n\r\nLearning more about the components of our food choices can help us to make healthier choices and avoid diet recommendations that are potentially harmful or ineffective.\r\n\r\n<strong>Important Aspects of Carbs, Fats, and Fiber<\/strong>\r\n\r\n<strong>Fats<\/strong>\r\n\r\nFat comes from a variety of food groups, particularly the milk, meat, and oils food groups. It can also be found in many fried foods, baked goods, and pre-packaged foods. Fat is a major source of energy and helps your body absorb vitamins. It is also important for proper growth, and for keeping you healthy. A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. It is important to keep in mind that fat has the most calories compared to any other nutrient.\r\n\r\nHow does fat affect my health? Since our bodies only need a certain amount of fat each day, any extra that is consumed is stored in fat tissue and contributes to weight gain. Fat also affects our hearts, but the effect depends on which kind of fat you are eating.\r\n\r\nA completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. \u00d8The main types of \u201chealthy\u201d fats are monounsaturated and polyunsaturated.\r\n\r\nOmega-3 fatty acids are an especially heart healthy fat and can help with lowering high triglyceride values in your blood. Omega-3 fats can be found in: \u00d8Fish: salmon, mackerel, herring, sardines, albacore tuna, and rainbow trout \u00d8Tofu and other soybean products \u00d8Walnuts \u00d8Flaxseed and flaxseed oil \u00d8Canola oil Monounsaturated and polyunsaturated fat are considered \u201cheart healthy\u201d and can help with improving cholesterol when used in place of unhealthy fats. Some sources of these fats include: \u00d8Avocado \u00d8Nuts and seeds: almonds, cashews, pecans, peanuts, pine nuts, pumpkin, sesame seeds, or sunflower seeds \u00d8Olive oil and olives \u00d8Oils: vegetable oils (such as sunflower, safflower, corn, soybean, and cottonseed) \u00d8Peanut butter\r\n\r\nThe main types of \u201cunhealthy\u201d fats are saturated and Trans fat. \u00d8Saturated fats are primarily found in foods that come from animals, such as meat and dairy. Try to switch to lower-fat versions of these foods. \u00d8In order to avoid Trans fat, look on nutrition labels for ingredients such as \u201cpartially hydrogenated\u201d oils or shortening. In addition, look for Trans fat in the nutritional information in products like commercially baked cookies, crackers, and pies, and fried foods.\r\n\r\nSaturated Fats are mainly found in foods that come from animals (such as meat and dairy), but they can also be found in most fried foods and some prepackaged foods. Saturated fats are unhealthy because they increase LDL (\u201cbad\u201d cholesterol) levels in your body and increase your risk for heart disease. Many saturated fats are \u201csolid\u201d fats that you can see, such as the fat in m eat. Other sources of saturated fats include: \u00d8High-fat cheeses \u00d8High-fat cuts of meat \u00d8Whole-fat milk and cream \u00d8Butter \u00d8Ice cream and ice cream products \u00d8Palm and coconut oils\r\n\r\nTrans fat is simply liquid oils turned into solid fats during food processing. There is also a small amount of trans fat that occurs naturally in some meat and dairy products, but those found in processed foods tend to be the most harmful to your health. Trans fats serve up a double whammy to your cholesterol, by increasing LDL (\u201cbad\u201d cholesterol) and decreasing HDL (\u201chealthy\u201d cholesterol). In order to avoid trans fat, look on nutrition labels for ingredients such as \u201cpartially hydrogenated\u201d oils or shortening. In addition, look for trans fat in the nutritional information in products, such as commercially baked cookies, crackers, and pies, and fried foods.\r\n\r\n<strong>Types of Carbs<\/strong>\r\n\r\n1.\u00a0Grain foods include:\r\n<ul>\r\n \t<li>Whole grains<\/li>\r\n \t<li>Refined grains<\/li>\r\n<\/ul>\r\nWhole grain foods include:\r\n<ul>\r\n \t<li>Barley<\/li>\r\n \t<li>Bread and other baked goods made with 100% whole wheat flour<\/li>\r\n \t<li>Brown and wild rice<\/li>\r\n \t<li>Oats and oatmeal<\/li>\r\n \t<li>100% whole grain cereal<\/li>\r\n \t<li>Pasta made with 100% whole wheat flour<\/li>\r\n \t<li>Popcorn<\/li>\r\n \t<li>Tortillas made with 100% whole wheat flour or 100% cornmeal<\/li>\r\n<\/ul>\r\nRefined grain foods include:\r\n<ul>\r\n \t<li>Bread and other baked goods made with white flour<\/li>\r\n \t<li>Pasta made with white flour<\/li>\r\n \t<li>White rice<\/li>\r\n<\/ul>\r\nChoose whole grains\r\n\r\nWhole grains contain fiber, vitamins, minerals, and starch.\r\n\r\nRefined grains contain just starch.\r\n\r\n2.\u00a0Sugars include:\r\n<ul>\r\n \t<li>Fruit sugar (fructose)<\/li>\r\n \t<li>Milk sugar (lactose)<\/li>\r\n \t<li>White, brown, and powdered sugar<\/li>\r\n \t<li>Corn syrup<\/li>\r\n \t<li>Maple syrup<\/li>\r\n \t<li>Honey<\/li>\r\n \t<li>Molasses<\/li>\r\n<\/ul>\r\n3.\u00a0High-fiber foods include:\r\n<ul>\r\n \t<li>Beans, peas, and lentils<\/li>\r\n \t<li>Veggies and fruits\u2014especially ones that have skin or seeds that you eat<\/li>\r\n \t<li>Nuts, such as peanuts, walnuts, and almonds<\/li>\r\n \t<li>Whole grain foods<\/li>\r\n<\/ul>\r\nOf the three types of carbohydrates, sugars cause the biggest jump in blood sugar.\r\n\r\n<strong>Fiber<\/strong>\r\n\r\nFiber passes through your body without being digested. So it fills you up without adding calories. It can also lower your blood sugar and cholesterol.\r\n\r\nMany of us don\u2019t get enough fiber.\r\n\r\nIf you need to boost your fiber intake, increase it slowly, over time. And drink plenty of water. This will help prevent an upset stomach. It\u2019s best to get your fiber from food, instead of from a supplement. That\u2019s because food has many nutrients besides fiber, such as vitamins and minerals.\r\n\r\n<strong><em>\u00a0<\/em><\/strong><strong>Choose carbs wisely <\/strong>\r\n\r\n<strong>\u00a0<\/strong>When you do have carbs, choose those that are:\r\n\r\n\u2713Low in calories, fat, and sugar\r\n\r\n\u2713High in fiber and water\r\n\r\n\u2713High in vitamins, minerals, and protein","rendered":"<p><strong>Fad Diets<\/strong><\/p>\n<p><strong>\u00a0<\/strong><strong>Fad diets<\/strong> are diets that promise quick results. These diets claim to be safe and effective, however, unfortunately long term effectiveness is lacking. In some cases, these diets are hazardous to health. These types of diets often use restrictive practices, avoidance of a type of food, and\/or unlimited quantities of certain foods.\u00a0 Some also claim that certain combinations of foods will result in rapid weight loss. Popular fad diets have involved eliminating all fats or all carbohydrates. Risks involve lack of nutrient intake and impact on internal organ functioning in some cases.\u00a0 These restrictions also make it very unrealistic for a diet to be something an individual could maintain over the long term.\u00a0 There is no evidence that combinations of foods promote rapid weight loss. Some diets involve taking a pill or supplement that promises to be a quick fix. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.\u00a0 Another red flag is when a diet claims that no exercise is needed, when regular exercise and a healthy diet that is realistic for long term are essential for good health.<\/p>\n<p>Learning more about the components of our food choices can help us to make healthier choices and avoid diet recommendations that are potentially harmful or ineffective.<\/p>\n<p><strong>Important Aspects of Carbs, Fats, and Fiber<\/strong><\/p>\n<p><strong>Fats<\/strong><\/p>\n<p>Fat comes from a variety of food groups, particularly the milk, meat, and oils food groups. It can also be found in many fried foods, baked goods, and pre-packaged foods. Fat is a major source of energy and helps your body absorb vitamins. It is also important for proper growth, and for keeping you healthy. A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. It is important to keep in mind that fat has the most calories compared to any other nutrient.<\/p>\n<p>How does fat affect my health? Since our bodies only need a certain amount of fat each day, any extra that is consumed is stored in fat tissue and contributes to weight gain. Fat also affects our hearts, but the effect depends on which kind of fat you are eating.<\/p>\n<p>A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. \u00d8The main types of \u201chealthy\u201d fats are monounsaturated and polyunsaturated.<\/p>\n<p>Omega-3 fatty acids are an especially heart healthy fat and can help with lowering high triglyceride values in your blood. Omega-3 fats can be found in: \u00d8Fish: salmon, mackerel, herring, sardines, albacore tuna, and rainbow trout \u00d8Tofu and other soybean products \u00d8Walnuts \u00d8Flaxseed and flaxseed oil \u00d8Canola oil Monounsaturated and polyunsaturated fat are considered \u201cheart healthy\u201d and can help with improving cholesterol when used in place of unhealthy fats. Some sources of these fats include: \u00d8Avocado \u00d8Nuts and seeds: almonds, cashews, pecans, peanuts, pine nuts, pumpkin, sesame seeds, or sunflower seeds \u00d8Olive oil and olives \u00d8Oils: vegetable oils (such as sunflower, safflower, corn, soybean, and cottonseed) \u00d8Peanut butter<\/p>\n<p>The main types of \u201cunhealthy\u201d fats are saturated and Trans fat. \u00d8Saturated fats are primarily found in foods that come from animals, such as meat and dairy. Try to switch to lower-fat versions of these foods. \u00d8In order to avoid Trans fat, look on nutrition labels for ingredients such as \u201cpartially hydrogenated\u201d oils or shortening. In addition, look for Trans fat in the nutritional information in products like commercially baked cookies, crackers, and pies, and fried foods.<\/p>\n<p>Saturated Fats are mainly found in foods that come from animals (such as meat and dairy), but they can also be found in most fried foods and some prepackaged foods. Saturated fats are unhealthy because they increase LDL (\u201cbad\u201d cholesterol) levels in your body and increase your risk for heart disease. Many saturated fats are \u201csolid\u201d fats that you can see, such as the fat in m eat. Other sources of saturated fats include: \u00d8High-fat cheeses \u00d8High-fat cuts of meat \u00d8Whole-fat milk and cream \u00d8Butter \u00d8Ice cream and ice cream products \u00d8Palm and coconut oils<\/p>\n<p>Trans fat is simply liquid oils turned into solid fats during food processing. There is also a small amount of trans fat that occurs naturally in some meat and dairy products, but those found in processed foods tend to be the most harmful to your health. Trans fats serve up a double whammy to your cholesterol, by increasing LDL (\u201cbad\u201d cholesterol) and decreasing HDL (\u201chealthy\u201d cholesterol). In order to avoid trans fat, look on nutrition labels for ingredients such as \u201cpartially hydrogenated\u201d oils or shortening. In addition, look for trans fat in the nutritional information in products, such as commercially baked cookies, crackers, and pies, and fried foods.<\/p>\n<p><strong>Types of Carbs<\/strong><\/p>\n<p>1.\u00a0Grain foods include:<\/p>\n<ul>\n<li>Whole grains<\/li>\n<li>Refined grains<\/li>\n<\/ul>\n<p>Whole grain foods include:<\/p>\n<ul>\n<li>Barley<\/li>\n<li>Bread and other baked goods made with 100% whole wheat flour<\/li>\n<li>Brown and wild rice<\/li>\n<li>Oats and oatmeal<\/li>\n<li>100% whole grain cereal<\/li>\n<li>Pasta made with 100% whole wheat flour<\/li>\n<li>Popcorn<\/li>\n<li>Tortillas made with 100% whole wheat flour or 100% cornmeal<\/li>\n<\/ul>\n<p>Refined grain foods include:<\/p>\n<ul>\n<li>Bread and other baked goods made with white flour<\/li>\n<li>Pasta made with white flour<\/li>\n<li>White rice<\/li>\n<\/ul>\n<p>Choose whole grains<\/p>\n<p>Whole grains contain fiber, vitamins, minerals, and starch.<\/p>\n<p>Refined grains contain just starch.<\/p>\n<p>2.\u00a0Sugars include:<\/p>\n<ul>\n<li>Fruit sugar (fructose)<\/li>\n<li>Milk sugar (lactose)<\/li>\n<li>White, brown, and powdered sugar<\/li>\n<li>Corn syrup<\/li>\n<li>Maple syrup<\/li>\n<li>Honey<\/li>\n<li>Molasses<\/li>\n<\/ul>\n<p>3.\u00a0High-fiber foods include:<\/p>\n<ul>\n<li>Beans, peas, and lentils<\/li>\n<li>Veggies and fruits\u2014especially ones that have skin or seeds that you eat<\/li>\n<li>Nuts, such as peanuts, walnuts, and almonds<\/li>\n<li>Whole grain foods<\/li>\n<\/ul>\n<p>Of the three types of carbohydrates, sugars cause the biggest jump in blood sugar.<\/p>\n<p><strong>Fiber<\/strong><\/p>\n<p>Fiber passes through your body without being digested. So it fills you up without adding calories. It can also lower your blood sugar and cholesterol.<\/p>\n<p>Many of us don\u2019t get enough fiber.<\/p>\n<p>If you need to boost your fiber intake, increase it slowly, over time. And drink plenty of water. This will help prevent an upset stomach. It\u2019s best to get your fiber from food, instead of from a supplement. That\u2019s because food has many nutrients besides fiber, such as vitamins and minerals.<\/p>\n<p><strong><em>\u00a0<\/em><\/strong><strong>Choose carbs wisely <\/strong><\/p>\n<p><strong>\u00a0<\/strong>When you do have carbs, choose those that are:<\/p>\n<p>\u2713Low in calories, fat, and sugar<\/p>\n<p>\u2713High in fiber and water<\/p>\n<p>\u2713High in vitamins, minerals, and protein<\/p>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-132\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">Public domain content<\/div><ul class=\"citation-list\"><li>Participant Guide: More About Carbs . <strong>Authored by<\/strong>: CDC. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/www.cdc.gov\/diabetes\/prevention\/pdf\/t2\/Participant-Module-22_More_About_Carbs.pdf\">https:\/\/www.cdc.gov\/diabetes\/prevention\/pdf\/t2\/Participant-Module-22_More_About_Carbs.pdf<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><li>Lifestyle Coach Facilitation Guide: Post-Core . <strong>Authored by<\/strong>: CDC. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/www.cdc.gov\/diabetes\/prevention\/pdf\/postcurriculum_session2.pdf\">https:\/\/www.cdc.gov\/diabetes\/prevention\/pdf\/postcurriculum_session2.pdf<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":186456,"menu_order":3,"template":"","meta":{"_candela_citation":"[{\"type\":\"pd\",\"description\":\"Participant Guide: More About Carbs \",\"author\":\"CDC\",\"organization\":\"\",\"url\":\" https:\/\/www.cdc.gov\/diabetes\/prevention\/pdf\/t2\/Participant-Module-22_More_About_Carbs.pdf\",\"project\":\"\",\"license\":\"pd\",\"license_terms\":\"\"},{\"type\":\"pd\",\"description\":\"Lifestyle Coach Facilitation Guide: Post-Core \",\"author\":\"CDC\",\"organization\":\"\",\"url\":\"https:\/\/www.cdc.gov\/diabetes\/prevention\/pdf\/postcurriculum_session2.pdf\",\"project\":\"\",\"license\":\"pd\",\"license_terms\":\"\"}]","CANDELA_OUTCOMES_GUID":"","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-132","chapter","type-chapter","status-publish","hentry"],"part":125,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters\/132","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/users\/186456"}],"version-history":[{"count":6,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters\/132\/revisions"}],"predecessor-version":[{"id":222,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters\/132\/revisions\/222"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/parts\/125"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters\/132\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/media?parent=132"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapter-type?post=132"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/contributor?post=132"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/license?post=132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}