| A good diet … | A poor diet … |
|---|---|
| aims for reasonable weight loss (less than 1 kg per week) | promises rapid or unrealistic weight loss (more than 1 kg per week) |
| includes all major food groups (vegetables and fruit, grains and cereals, low- or reduced-fat dairy products, some protein foods) | excludes some key food groups, such as grains and cereals or dairy products, and is at odds with current Ministry of Health healthy eating advice |
| is flexible and provides a realistic amount of food | is rigid and doesn’t provide you with enough energy (less than 800 kcals / 3350 kjoules per day) |
| fits your lifestyle and is easy to follow long term | doesn’t fit your lifestyle, and is hard to follow long term. Limits your opportunities to share food with friends and family |
| promotes the use of normal, affordable whole foods | promotes the use of a specific company’s foods or supplements only (eg, shakes or bars) |
| helps you make small changes that are sustainable long term | requires you to make major changes that are not sustainable long term |
| includes regular physical activity | does not include physical activity. Includes a special supplement or gadget that claims to help you burn fat or lose weight |
| makes you feel satisfied, in control and happy | makes you feel hungry, irritable, constipated or depressed |
| results in other benefits, such as lower cholesterol, lower blood pressure, smaller waist circumference, better sleep and improved mood | results in disadvantages such as increased cholesterol, poor sleep and concentration, and low moods |
| allows you all foods either in moderation or as a treat (eg, recommends portion control) | bans certain foods |
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