Nutrition is confusing
A quick Google search on any nutrition topic will yield me 3 differing opinions
We are here to help…
Let’s bust 5 of the most common nutrition myths!
- Avoid Fat. Fat Makes You, Well, FAT!
Thanks to some shoddy research and lobbyists in the early 90’s many of us were taught that fat was flat out bad for you. Unfortunately, “Low-fat” food alternatives are typically loaded with extra sugar and chemicals to make them taste good which sabotages your effort to try and be healthy.
Overwhelming research shows the absolute opposite about consuming fat in your diet. While we don’t want to consume excess amounts of saturated and trans fats, we definitely want to include healthy amounts of fat from unsaturated fat sources.
These healthy fats include (but not limited to):
- Fish (Salmon & Tuna – high in omega 3)
- Extra Virgin Olive Oil
- Whole Eggs
- Chia Seeds
- Coconut Oil
It is important to remember these foods still need to be consumed in moderation. Fat does provide your body with a higher number of calories per gram than Protein and Carbohydrate. But this does not mean you should avoid it, or even remove it from your diet. Fat provides essential nutrients and should be part of any healthy eating plan. It’s all about balance.
- All Calories Are Created Equal
There is this super simple weight-loss/gain equation floating around the fitness world. Calories in (Food Consumed) – Calories out (Exercise, metabolism, etc) = Weight loss OR Weight gain. If only it was this simple.
It doesn’t take a rocket scientist…or maybe a nutrition scientist to understand that 500 calories of Chocolate and 500 calories of salad mix are going to have two very different outcomes on the human body.
Rather than focusing on calories in your food, focus on the quality of the food you consume. Stick to high-quality whole foods such as vegetables, fruits, lean meats, nuts and whole grains. These foods provide important vitamins and minerals, keep you feeling fuller and energized for longer periods of time.
- Carbs Are The Devil!
Conversely, to what you may have read or been told by your local fitness guru, carbs are not evil. Carbohydrates are a critical fuel source for our bodies. Cutting them out will leave you feeling tired, cranky (HANGRY), and weak. This often triggers snacking or emotional eating when feeling deprived.
Instead of cutting out all carbs, focus on removing processed carbohydrates like pasta, bread, and rice. Replace them with nutrient-rich carbohydrates derived from vegetables and fruits.
- Don’t Eat The Egg Yolk
The 90’s was an unsuccessful era in nutrition advice with many assumptions made. Not only were all fats touted as bad, egg yolks were given the axe as well.
Because eggs yolks naturally contain cholesterol, researchers believed that this would directly increase the cholesterol levels of someone eating the yolks.
We now know this to be incorrect. Cholesterol levels are more likely to be linked to the exercise participation of an individual. Exercise has the potential to positively shift the ratio of “good” and “bad” cholesterol in the blood.
So enjoy go and enjoy some eggs at Sunday brunch with your friends this weekend.
- Lose Weight With Meal Replacement Shakes
There are a plethora of meal replacement shakes on the market. These shakes undoubtedly will help you lose weight initially due to a reduction in energy consumption. However, unless you plan on drinking these shakes for the rest of your life, it’s not a long-term solution. Instead, set smaller and more realistic nutrition goals that will set you up for lifelong change.
My final word is to beware of people trying to sell you a nutritional product that makes huge health benefit claims. Unfortunately, even with the research that’s put into nutrition worldwide each year, there isn’t a single product that is better than simply learning how to eat a well-balanced, nutritious diet.
As always, consult your local accredited dietician if you need a helping hand, stay away from Google and Social media.
Yours in fitness