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Myth  Bus)ng  &  Nutri)on  101  

Cambridge  Assessment    

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ABOUT  US  

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NUTRITIONAL  MYTH  BUSTING  

Empowering  Through  Facts  

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GROUP  TASK  –  5  minutes!  •  YOU  ARE  A  GOVERNMENT  COMMITTEE    

•  You  need  to  come  up  with  populaIon  wide  healthy  eaIng  messages  

•  You  must  consider  food  choices  AND  eaIng  habits  

•  Come  up  with  your  top  8-­‐10  ‘rules’  

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TASK  –  5  minutes!  •  POSSIBLE  CONSIDERATIONS  

–  Meal/Snack  Frequency?  –  Breakfast?  –  Vegetables?  –  FaXy  Foods?  –  Fruit?  –  Eggs?  –  Red  Meat?  –  Water?  –  Salt?  –  Processed  Foods?  –  Junk  Foods?  

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We  all  know  what’s  healthy  right?  •  Who  thinks  they  have  a  preXy  good  grasp  of  general  nutriIon?  

•  McDonalds  is  bad  

•  Fruit  and  Veg  is  good  •  Bla  Bla  Bla…  

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com  Myth  Bus)ng  

QUIZ  Removed  to  prevent  people  revising  

(cheaIng)  for  the  Quiz!    

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Just  to  get  everyone  on  the  same  page  •  Say  the  first  thing  that  comes  into  your  head:  

     FATTY  FOODS  •  Chocolate  •  Cake  •  Crisps  •  Chips  •  Chinese    •  (m)Cdonalds  

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‘Unbrainwashing’  •  “Become  open  to  ques.oning  current  values,  a6tudes  and  

beliefs,  and  be  interested  in  their  source.”  (Dieter  Braun  -­‐  Indian  in  the  machine)  

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Harvard  School  of  Public  Health  •  “…avoid  ‘low-­‐fat’  terminology  and  thinking,  since  diets  low  in  

fat  are  oDen  high  in  sodium  and  carbohydrates  from  sources  such  as  white  flour  and  rice,  refined  snacks,  and  sugary  drinks…  focus  on  cu6ng  trans  fats…”  

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SATURATED    FAT  

Only  high  Fat  (55%)  grp  had  a  significant  decrease  in  circula.ng  insulin  concentra.ons  (Meckling  et  al,  2004).  

CirculaIng  trans-­‐palmitoleate  is  associated  

with  lower:  insulin  resistance,  presence  of  dyslipidemia,  &  incident  

diabetes  (Mozaffarian  et  al,  2010).  

Low-­‐fat  milk  was  related  to  an  

increased  risk  &  whole  milk  to  a  decreased  risk  of  total  prostate  cancer  (Park  et  al,  

2007).  

Replaced  CHO  with  Sat  Fat  in  a  high  

MUFA  diet  improved  glycemic  control  (Hays  et  al,  2002).    

High-­‐fat  dairy  consumpIon  within  

typical  dietary  paXerns  is  inversely  associated  with  obesity  risk  (Kratz  

et  al,  2012)  

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Ea)ng  ‘Low-­‐Fat’  Foods  •  Decreases  total  and  saturated  fat  consumpIon!    

•  “This  decrease  was  compensated  by  an  increased  intake  in  carbohydrates  (4.5%)  and  sugar  (6%).”  

•  “…ques.ons  the  efficacy  of  these  items  in  energy  reducing  programs.”  

Mullie  et  al  (2012)  AppeIte  

Rodriguez  and  Castellanos  (2000)  JADA  

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Health  Halo  Effect  

VS  

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Low-­‐Fat  Halo  •  People  will  eat  50%  more  because  they’re  labeled  low  fat!  

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Systema)c  Review  and  Meta-­‐Analysis    

“Consump.on  of  processed  meats,  but  not  red  meats,  is  associated  with  higher  incidence  of  CHD  and  diabetes.  These  results  highlight  the  need  for  be[er  understanding  of  poten.al  mechanisms  of  effects,  and  for  par.cular  focus  on  processed  

meats  for  dietary  and  policy  recommenda.ons.”  

Harvard  School  of  Public  Health  

(Micha  et  al,  2010)  

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Truth  or  ‘Realis)c’?                              .  “With  any  health  advice,  it  is  important  that  it  is  realis.c  and   allows   people   to   behave   sensibly  when   enjoying   a  drink,   keeping   any   risk   low   while   also   reflec.ng   the  reality  of  people's  lifestyles,  said  Brigid  Simmonds,  chief  execu.ve  of  the  Bri.sh  Beer  and  Pub  Associa.on.    

The   focus   of   the   guidelines   must   be   to   gain   the  maximum   acceptance   by   the   drinking   public,   and   to  offer  a  realis.c  way  of  reducing  the  risks  associated  with  drinking.”    

3-­‐5  Units  per  week  would  save  lives.      

 

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RCTs  vs  Observa)ons  •  Dhurandhar  et  al  (2014)  “A  recommenda.on  to  eat  or  skip  

breakfast…  contrary  to  widely  espoused  views,  had  no  discernable  effect  on  weight  loss  in  free-­‐living  adults  who  were  a[emp.ng  to  lose  weight.”  

•  BATH  BREAKFAST  STUDY  (BeXs  et  al,  2014)  –  Contrary  to  popular  belief,  there  was  no  metabolic  adaptaIon  to  

breakfast  (resIng  metabolic  rate  stable),  with  limited  subsequent  suppression  of  appeIte  (energy  intake  remained  539  kcal/d  greater  than  amer  fasIng).    

–  Cardiovascular  health  indexes  were  unaffected  by  either  of  the  treatments  

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Ea)ng  more  frequently  is  more  be^er!?  •  Evidence  tends  to  come  from  observaIonal  studies  

–  Increased  MF  inversely  associated  with  BMI  

•  3  vs  6  meals  on  a  weight  loss  diet  (Cameron  et  al,  2010)  –  “We  conclude  that  increasing  MF  does  not  promote  greater  BW  loss”  

•  Bellisle  et  al  (1997)    –  When  studies  use  “doubly-­‐labelled  water  to  assess  total  24  h  energy  

expenditure  (they)  find  no  difference  between  nibbling  and  gorging.”  

 

“There  is  no  evidence  that  weight  loss  on  hypoenergeBc  regimens  is  altered  by  meal  frequency.”  

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Replacement  not  more!  (RCT)  •  Advice  to  increase  fruit  and  vegetable  intake  •  Solid  vs  beverage  dietary  compensaIon  

–  beverage  53%;  solid  78%  

•  Beverage  –  Weight  gain  in  both  groups  

•  Solid  –  Weight  gain  only  in  overweight/obese  

Houchins  et  al,  (2012)  w

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Replacement  not  more!  •  The  same  goes  for  children!  

•  Use  fruit  as  a  sweet/dessert  alternaIve  to  junk  food  

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Breakfast  like  a  King  or  Pauper?  •  Keim  et  al  (1997)  70%  of  daily  energy  intake  was  taken  as  two  

meals  in  the  AM  or  PM  –  The  PM  paXern  resulted  in  greater  loss  of  fat  mass  

“Incorpora.on  of  larger  PM  meals  in  a  weight  loss  regimen  may  be  important  in  minimizing  the  loss  of  fat-­‐free  mass.”  

•  Sofer  et  al  (2011)  6  months  on  a  weight  loss  diet  with  carbohydrates  (70%  of  days  intake)  eaten  mostly  at  dinner  vs  split  evenly  through  meals  and  snacks  –  Lost  more  weight  (-­‐11  kg  vs  -­‐9  kg)  –  Lost  more  body  fat  (-­‐7%  vs  -­‐5%;  non-­‐significant)  –  stayed  fuller  –  Reduced  abdominal  circumference  more  –  Improved  hormonal  profile  

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Nutri)on  101  The  basics  of  a  healthy  diet  

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What  should  be  avoided?  •  Sugar  (away  from  training)  

–  Fruit  juices  and  Dried  fruit  –  Jelly  Sweets  –  Chocolate  –  Table  Sugar  –  Barbeque  Sauce,  Sweet  Chilli  Sauce  

•  Trans  Fats  (Hydrogenated  vegetable  oils)  –  Deep  fried  food  –  Pastries  –  Cooking  with  vegetable  fats  

Ø e.g.  sunflower  oil  

•  Alcohol  –  Especially  alcopops!  

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BEST  sources  of  carbohydrate  (not  highest)  1.  Sweet  potato  

2.  Quinoa  3.  Bulgur  wheat  

4.  Wholegrain  basmaI  rice  

5.  Oats  6.  White  Potato  

7.  Fruit  8.  Vegetables  

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BEST  sources  of  Protein  

1.  Organ  Meat  

2.  Red  Meat  

3.  Eggs  

4.  Oily  Fish  

5.  White  meat/fish  

6.  Full  Fat  Dairy  

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BEST  sources  of  Fat  1.  Oily  Fish  

2.  BuXer  &  Lard  

3.  Coconut  

4.  Olives  &  Olive  Oil  

5.  Nuts  &  Nut  Oils/BuXers  

6.  Avocado  

7.  Full  Fat  Dairy  &  Eggs  

8.  Red  Meat  

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Hydra)on  •  Water  makes  up  about  80%  of  the  brain  and  any  large  change  

in  water  content  will  affect  brain  funcIon  

•  Lots  of  research  showing  that  1.5  -­‐  2%  loss  of  bodyweight  will  cause  ill  effects  e.g.  

•  Significant  decrease  in  cogni)ve  func)on  –  ConcentraIon,  short-­‐term  &  long-­‐term  memory,  motor  coordinaIon,  

reacIon  Imes  

•  Reduc)ons  in  mood  and    energy  levels  

•  Major  cause  of  headaches  

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Hydra)on  

•  Be  extra  vigilant  on  Mondays!  –  Due  to  sleep  paXern  disturbances  

•  Monitoring  –  Urine  colour  chart  –  Bodyweight    

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•  Weight  Loss  •  Health  •  Performance  

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If it seems too good to be true, it often is...

The  power  of  adver)sing  

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A  closer  look…  

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ONLY  2  Supplements  •  Fish  Oil  

–  AnIhypertensive  (High  Blood  Pressure)  –    ACE  Inhibitors  –  AnIhyperlipidemic  (Cholesterol)  -­‐  StaIns  –  AnIplatelet  AcIvity  (Stroke/DVT)  –  Warfarin  –  AnIarrhythmic  (arrhythmia)  –  Beta  Blockers  –  AnIInflammatory  –  NSAIDS  

•  Vitamin  D3  –  Epidemic  of  insufficiency  and  deficiency  –  Immune  FuncIon  –  Fat  Loss  –  Cardiovascular  Disease,  Diabetes  and  Cancer  

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Best  Advice?  •  MoIvates  and  encourages  ‘buy  in’  –  adherence  effect!  

–  This  talk?  

•  Brings  people  back  to  eaIng  ‘tradiIonal  foods’  –  Eat  REAL  food  –  Eat  less  highly  processed  foods  –  Eat  more  vegetables!  

•  Is  pracIcal  and  easy  to  follow  –  1  CARB  FREE  meal  per  day  –  Handy  snacks  –  Meal  frequency  to  suit  

•  Is  evidence  based  –  Forget  all  the  rubbish!  

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•  Focus  on  what  you’re  missing  first  –  Not  what  you  should  be  removing  –  Oily  Fish?  Leafy  green  vegetables?  B12  for  vegetarians?    

•  Reduce  your  sugar  intake  –  Snacks  &  Breakfast  –  Don’t  kid  yourself  with  ‘healthy’  cereal  bars  –  Don’t  kid  yourself  with  ‘healthy’  breakfast  cereals  

•  Only  drink  sugary  drinks  as  a  ‘TREAT’  or  around  exercise.  –  This  includes  fruit  juice  

•  Carry  a  water  boXle!    

TANGIBLE  TIPS  –  Step  1  

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TANGIBLE  TIPS  –  Step  2  

•  Cut  down  on  mainstream  ‘cereal/flour’  products  

•  Find  ways  around  eaIng  bread  for  lunch?  

•  Start  using  real  buXer,  lard,  dripping,  olive,  coconut  oil  –  Throw  out  refined  vegetable  oils  and  margarines!  

•  ‘Moderate’  alcohol  intake…  

•  Vitamin  D  –  Get  tested,  get  more  sun,  consider  supplementaIon?  

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Step  3  -­‐  Really  Fancy  •  Local,  grassfed,  pasteured  meat  

•  ‘Dirty  Dozen’  to  buy  organic  

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Ac)on  and  Feedback  •  What  1  thing  have  you  taken  from  today?  

•  Hopefully  some  of  you  will  have  taken  away  –  Fat  isn’t  bad  –  Sugary  /  Processed  (high  fat  high  sugar)  is  not  good  –  Too  much  carbohydrate  is  probably  bad  when  largely  sedentary  

•  Therefore,  I  would  like  you  to  try  a  low/lower  CHO  meal  on  1-­‐3  occasions  and  see  how  you  feel  –  Perhaps  even  let  me  know!  

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Questions?