JUMPSTART A NEW YEAR:
CHOOSING A
HEALTHY DIET
Shelly Detwiler, RD, LD
Union County Health Department Consultant
$65
BILLION DOLLARS ON DIET INDUSTRY OF PILLS
AND SUPPLEMENTS
WHY TRY FAD DIETS
Quick Fix
Identify with Author of Diet
Promises of Rapid weight
loss
YOU KNOW IT’S A FAD DIET WHEN…
10. THERE ARE RULES ABOUT FOOD YOU CAN
AND CAN’T EAT
Dairy
Carbs
Only cabbage; syrup; or other singular foods
9.YOU NEED TO “DETOX” & “CLEANSE”
No need to cleanse or detox
Clean eating of focusing on unprocessed foods
Natural detoxifiers
8. THERE IS FINE PRINT
Lose Weight Fast
A fad diet is a weight loss plan or aid that promises dramatic results. These diets typically don't result in long-term weight loss and they are usually not very healthy. In fact, some of these diets can actually be dangerous to your health, the sum of the food consumed by an organism or group, the
deliberate selection of food to control body weight or nutrient intake,foods that aid in dieting, the diet of a particular culture, In culinary terms, a vegetable is an edible plant or its part, intended for cooking or eating raw.[1]
The non-biological definition of a vegetable is largely based on culinary and cultural tradition. Apart from vegetables, other main types of plant food are and nuts. Vegetables are most often consumed as salads or cooked in savory or salty dishes, while culinary fruits are usually sweet and used
for fruits, grains desserts, but it is not the universal rule.[1] Therefore, the division is somewhat arbitrary, based on cultural views. For example, some people consider mushrooms to be vegetables even though they are not biologically plants,[2][3] while others consider them a separate food
category;[4] some cultures group potatoes with cereal products such as noodles or rice,[5] while most English speakers would consider them vegetables.
Some vegetables can be consumed raw, while some, such as cassava, must be cooked to destroy certain natural toxins or microbes in order to be edible. A number of processed food items available on the market contain vegetable ingredients and can be referred to as "vegetable derived"
products. These products may or may not maintain the nutritional integrity of the vegetable used to produce them.
7. BODY PARTS ARE TARGETED
It’s not ALL about the Base…Diets that promise smaller body
parts are sure to fail.
6. YOU ARE GUARANTEED TO LOSE
X POUNDS IN X DAYS/WEEKS
Don’t yo-yo! Losing weight and gaining it back is not success.
Choose a lifestyle.
5. YOU ARE ALWAYS HUNGRY
Women don’t go below 1200 calories
Men don’t go below 1400 calories
4. THERE ARE PICTURE PERFECT PHOTOS
Watch disclaimers for side effects or that results only work for a
small number of people
Don’t trust Photos!
Easy to photo shop anything.
3. EXERCISE IS NOT INVOLVED
Exercise helps increase metabolism; why wouldn’t you want that!
2. YOU NEED CONSTANT BATHROOM BREAKS
Making multiple unscheduled trips to the bathroom.
1. HERBS, SUPPLEMENTS, PILLS & PATCHES ARE
NEEDED
BACK TO THE BASICS:
EAT LESS & EXERCISE
BE REAL
Make Realistic and Reachable Goals
Choose 3 to start and add on once you reach them
“I will start my day off with a good breakfast that includes 5-8 g fiber and 10g of low fat
protein”
“I will limit my eating out to 3 times a week, making lower calorie and fat choices where I
go.”
“I will only drink 1 Mt. Dew per day » » » » I will drink 1 per week
KEEP RECORDS
Keep you on track of meals, snacks, bites & sips
Know what you drink; drink more water!
Increased awareness of Calories & Portions
Identifies bad habits
GET MOVING!
Find something you enjoy!
Start slow and increase; Work up to 150 minutes
a week…30 minutes 5 days a week
 Do it regularly
EAT A VARIETY OF FOODS:
INCREASE FRUITS & VEGETABLES
Tour the produce aisle and try a new one each
week.
Google some new recipes
ALLOW FOR TREATS
You can still have your cake & eat it too! Occasionally
STAY MOTIVATED
Get a buddy
If you get off track; jump right back on the next day
BOTTOM LINE: EAT LESS & EXERCISE
Realistic Goals
Keep Moving
Keep records
Eat a variety of foods
Fill up on fruits & vegetables
Allow for Treats
Stay Motivated
Get a Buddy