Diet Myths Busted
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Entries in nutrition (4)


I know salmon and avocado are good for us, but are they good protein sources? Do they build muscle? Are there any other advantages to these two foods?

Salmon is high in protein, high in vitamin D and is considered an 'oily fish' because it is high in Omega 3 fatty acids. Avocados are high in mono-unsaturated fat and loaded with vitamins, minerals and antioxidants. Avocados are high in fiber and have a slow release of energy  so they are very good for athletes.  Avocados and salmon are great foods to eat if you wish to fuel your body. The other advantage these two foods have is they are good, clean sources of healthy fats, protein, carbohydrates and fiber. Salmon, avocado, leafy green vegetables, colored peppers and other colorful fruits and vegetables in a salad will provide a person with all the nutrition we need.

To build muscle you need to lift weights to the point of muscle fatigue. If you simply consume these foods but do not engage in weight training, you will put on pounds in the form of fat, not in the form of lean muscle.  


I was interested in what you said about salt. What about pepper; is too much pepper bad?

We often use salt and black pepper together, so it is understandable to think that too much pepper could be bad.  Salt is a good spice but contains sodium so may need to be used in limited quantities.  Black pepper is very beneficial because it contains piperine which is a substance that helps our bodies absorb nutrients from foods we eat.  Black pepper contains much more piperine than white pepper, while bell peppers and chilies don’t contain any piperine. So limit your use of salt but feel free to use plenty of pepper!


I really want to lose weight for my high school reunion. I heard about this Baby Food Diet that the celebrities are using with great success and I want to try it. Is this a good diet?

The short answer is “yes it will work because it limits your caloric intake.” However it is not a sensible diet that can be sustained long term. You don’t want temporary weight loss do you? So you don’t want a temporary diet either. You want to be able to sustain your weight loss. Pureed foods are OK for babies without teeth but not adults. Baby food is designed for babies, not overweight adults trying to lose weight!  Babies and adults have different calorie and nutrient needs and baby food lacks the fiber, calcium, and vitamin D that adults need. When you choose pureed food over whole foods suitable for adults, you miss out on valuable nutrients and fiber as well as the fun and pleasure that should go along with dining on quality food.

The Baby Food Diet was created by a celebrity trainer named Tracy Anderson. It’s one of the latest weight loss fads and promises to curb cravings, allow eating on the run, and promote quick weight loss. The concept is very simple. Jars of baby food range from 15 to 100 calories.

The basic plan calls for eating 14 jars of baby food throughout the day, with an option to have a healthy adult meal for dinner. The diet requires substituting tiny jars of baby food for higher calorie snacks and meals. The Baby Food Diet consists of replacing one or more meals each day with jars of baby food. There are several variations of the plan; replace all food, replace one or more meals, or just eat baby food as a replacement for high-calorie snacks. The theory is baby food served in portion-controlled jars will prevent overeating and keep you satisfied with smaller portions of food. If you stick to this plan you consume fewer calories which triggers weight loss. There are no guidelines to help dieters keep the weight off or any exercise recommendations with this diet. Do you really want to eat bland, mushy baby food forever?  This is by definition a temporary weight loss plan which makes it just another diet gimmick that won’t last.

I recommend a more substantial change in diet and lifestyle that provides a long term benefit you can maintain.


I like red wine and drink a couple of glasses in the evening before dinner. However, I would like to decrease my caloric intake just a bit so I was wondering if white wine has few calories?

White wines are mostly made of white grapes without their skins or seeds. The skins are separated from the juice and yeast is added for fermentation giving white wines their light, crisp, fruity flavor and aroma. Red wines are made from the darker red and black grapes. The crushed grapes along with their skins are fermented for one to two weeks and have a richer flavor. Tannins which are found in the skin of the grapes, provide the main difference between red and white wines and contributes to the color and flavor of reds. The difference in calories provided by white wine and red wine is negligible and depends on the type of wine.

The human body burns alcohol calories differently than it does calories in other foods and beverages. If you're watching your caloric intake, you'll need to understand how your body processes the calories contained in wine and other alcoholic beverages. Excess calories that come from foods and non alcoholic beverages are converted to fat. This The majority of alcohol calories are converted to acetate and this takes place in the liver which is the reason that alcohol consumption should be in moderation in order to prevent liver damage from long-term or excessive use. Calories in wine are not as critical to your general dietary count as are those in other foods and drinks you consume because acetate burns more rapidly than fat. You can count on as much as 95% of the calories in wine being converted to quick burning acetate.