Weight Loss Myths
True or false: all fat should be avoided when you are trying to lose weight.
False! While fat is calorically dense, olive oil and other plant oils are considered heart healthy - they should be eaten in moderate proportions. Use olive oil spray to reduce the amount of fat in your meals when cooking.
Is fiber found in animal sources?
No! It only comes from plants. Some examples of foods rich in fiber include, berries, broccoli, avocados, apples, beans, brussel sprouts and whole wheat.
Provide one example of how you can increase your daily exercise.
Ex: Parking your car far away at the grocery store, taking your dog for a walk, dance, take the stairs etc.
Provide one example of a lean protein source.
Grilled chicken breast, fish, turkey
How many cups of vegetables should be eaten per day?
2-3 servings of veggies for women and 3-4 servings of veggies for men
True or false: Peanut butter should be avoided because it is too high in fat and calories.
False! 100% peanut butter is a heart healthy spread. 1 serving of peanut butter is 2 tbsp.
Which is higher in fiber: bananas or blackberries?
Blackberries! 1 cup has 8 g of fiber
True or False: You should set the bar high and make drastic changes to your diet and exercise routine.
False! You should set realistic goals to help yourself progress. Making long-lasting lifestyle changes is a marathon, not a sprint!
Which is highest in saturated fat out of these protein options: eggs, red meat, cottage cheese or deli meat.
Red meat!
True or false: going vegan is always the healthiest option.
False! Animal protein can be very lean and rich in nutrients. However, increasing fruits and veggies in the diet is critical.
True or False: apple cider vinegar helps promote weight loss
FALSE!
Name one benefit of fiber.
Fiber helps promote weight loss because it keeps you fuller longer. It can also help to lower cholesterol.
True or False: Eating in front of the TV is helpful because it keeps you distracted while eating meals.
False! Try to eliminate all distractions when eating so you are aware of your fullness cues.
Explain how you could reduce the fat content of your egg dish.
Use egg whites instead of yolks.
True or false: frozen veggies are less nutritious than fresh veggies.
False! Frozen veggies are actually frozen at peak ripeness and can have more nutrients than fresh!
True or false: eating a consistent 3 meals a day helps with weight loss.
Provide one example of how you can increase your fiber intake.
Eat 100% whole wheat or 100% whole grain bread, increase fruit and vegetable intake.
How many pounds a week is considered appropriate weight loss?
.5-1 lb a week or about 4 lbs in a month
How many servings of lean protein is appropriate for weight loss?
Which one of these is not a benefit of a plant-based diet: helps boost the immune system, reduce inflammation, maintain a healthy weight, increase fiber and lower your cancer risk.
Trick question! These are all benefits of a heart-healthy, plant-based diet
True or false: the keto diet is the best diet to follow for weight loss
FALSE!!! The keto diet deprives your body of carbohydrates - which is the body's main source of energy!
How much fiber should you be eating?
Women should aim for 25 g of fiber and men should aim for 38 g of fiber.
Give an example of a well-balanced meal according to the MyPlate Guidelines.
Ex: 1/4 grilled chicken breast, 1/2 brown rice, 1/2 steamed broccoli. 1 glass of skim milk and 1 small clementine.
How many cups of beans do you need to eat to get 2 oz of protein?
1/2 cup of beans! 1/4 cup of beans = 1 oz of protein.
True or False: you should always choose plant-based oils that are liquid at room temperature over those that are solid at room temperature.
TRUE! Monounsaturated fats are considered heart healthy. These fats include olive oil, canola oil, and other plant-based oils. These are LIQUID at room temperature.
Saturated fats are NOT heart healthy and include butter, lard, palm oil, coconut oil, cheese and cream. These are SOLID at room temperature.