MONTHLY FACT SHEET PUBLISHED BY THE FAMILY AND CONSUMER SCIENCES DIVISION By Dr. Danielle Y. Hairston Green, Program Specialist Reviewed by Sheryl Austin, RD & Dawn Burton, MS December 2015 Prairie View A&M University 936-261-5118
Nutrition Fact Sheet
New Year’s Resolution: Exploring Popular Diets and Avoiding Fad Diets According to Michael Dansinger, MD., fad diets alone do not help you to keep off the weight in the long term. He also reminds us that the best approach to achieving your wellness goals are to adapt healthier habits which includes consuming the foods you enjoy and lots of exercise. It’s a new year, and a fresh start, and the time when many Americans vow to improve their eating habits and change their wellness goals. Some goals may be small and others may be large; and in many cases too large to attain. The 2015-2020 Dietary Guidelines states that more than 2/3 of adults and nearly 1/3 of children are overweight or obese and these rates have persisted for more than two decades. Setting specific goals that can be measured, that are attainable, realistic, and time bound is the best approach to achieving any wellness strategy. However, many Americans have opted to either try quick options with fast
results or choose to jump on the newest and latest diet fads and trends to achieve their goals. It is important to note that not all diets are bad but not all diets are for all people, and unless you change your overall health habits you will not be able to sustain any weight loss. Some of the more popular, results driven, diets are Nutrisystem; an added value where the thinking and planning is done for you. This program includes pre-made meals that are designed to fit your needs based on recommended caloric intake. The Mediterranean Diet; a heart healthy approach which include food staples of people in countries surrounding the Mediterranean Sea. Weight Watchers Program encourages the participant to eat what they want, but in moderation; this program includes a point system and is known to yield great results. Finally, the South Beach Diet designed by Dr. Arthur Agatston, who is a Florida based cardiologist, emphasizes eating before
the hunger strikes, cutting out carbs and focusing on lean protein, low fat dairy, and good carbs. Although these diets are known to have yielded amazing results, it is important to know the difference between a good diet and a fad diet. How do you know if a diet is a fad? Well according to Sharon Denny, MS, RDN some things to look for if you are trying to determine if a diet is a fad or not is their claim of rapid weight loss; more than one pound a week, diets that require unlimited quantities of any food, requiring a specific food combination of foods which there are no scientific facts to prove that sticking to any one combination of food consumption is the best practice for weight loss, rigid menus, or the claim that no exercise is needed. The best way to achieve your goals is to incorporate an overall lifestyle change so that not only will you get that New Year’s look you are trying to achieve but you will be able to keep it. Take a look at a few tips
How to keep off the weight (source: Mayo Clinic, 2015-2020 Dietary Guidelines, Experience Life Magazine, Academy of Nutrition and Dietetics,) 1. Variety is key: Having the right balance of carbohydrates, protein and fats as well as a host of other nutrients is key to maintain weight loss and developing healthy habits. 2. Practice Portion Control: Serving size has changed over the years, so it’s important to have self-control at the dinner table. Know the difference between a healthy serving size and an unhealthy serving size. Visit MyPlate.Gov to download great graphics of recommended portion sizes. 3. Exercise: Adults are recommended to get 150 minutes of exercise a week and young children ages 6-17 are recommended to get 60 minutes of rigorous exercise a day. 4. Avoid empty calories: Steer clear of sugar-containing sodas and soft drinks Strong, healthy families are the foundation of American communities, and family and community well-being is a shared priority of all Americans. Through research and education, the Prairie View A&M University Cooperative Extension Program’s Family and Consumer Sciences component helps strengthen families and communities. Family and Consumer Sciences area of focus include Nutrition and Childhood Obesity, Food Safety, Health and Wellness, Parenting, Financial/Money Management, and Bullying. The Family and Consumer Sciences Unit does not discriminate against anyone regardless of their race, color, national origin, religion, sex, gender identity (including gender expression), sexual orientation, disability, age, marital status, family/parental status, income derived from a public assistance program, political beliefs, reprisal or retaliation for prior civil rights activity, in any program or activity. Member of the Texas A&M University System. Reference: Mayo Clinic and the Mayo Clinic Health Systems for Women’s Health, Centers Disease Control, Office On Women’s Health