Eight Healthy Eating Myths Debunked
It can be really hard to eat healthy. When bad foods are all around you, how do you choose the right ones? There is a lot of false information on TV and social media, how do you know which things are healthy?
"Healthy eating myths are common and reliable information is hard to find because of all the different news stories and social media conversations," says Theresa Caputo, a clinical dietitian at Loyola.
People in our society want to lose weight quickly. Some people and businesses also make a lot of money off of these myths.
While some healthy food myths are just not true, others can be very bad for you, especially if you already have health problems. Before you believe these claims, you should learn more about them and talk to your doctor or chef.
Here are eight common healthy eating myths Ms. Caputo says you should think twice about:
Healthy eating myth #1: You need to stop eating certain foods to lose weight
Many famous diets involve cutting out certain foods from your diet. One example is the ketogenic diet, which doesn't allow any carbs. Many people gain the weight back after cutting back on carbs, but some do lose it. Lack of nutrients can also happen on elimination diets.
She says, "A healthy diet doesn't have to be the same for everyone." "It can include treats once in a while as long as they are balanced out with healthy choices." You don't have to give up all of your favourite foods, like sweets or pasta. "Just do them every once in a while."
Healthy eating myth #2: You should not snack between meals
Snacking can help you control how much you eat at meals. Ms. Caputo says you should care about your body. You should eat something if you are hungry in between meals. But make sure the snack is good for you.
Snacks that are high in protein and fibre will help you feel full for longer. You could eat whole-grain crackers or apples and peanut butter.
You should also limit the size of your meals. With a glass of water, try a cheese stick and some crackers. It's possible that you'll still be hungry next hour. Your stomach needs some time to tell your brain that it's full.
Healthy eating myth #3: Healthy eating is expensive
It depends on what you buy. Yes, a box of mac and cheese and frozen pizza are cheap. But with a little planning and smart shopping, you can eat much healthier and stay within your budget.
People often think produce is too expensive, but a large bag of lettuce is affordable and lasts a long time. If you’re looking for more shelf-stable options, buy canned produce such as:
Fruits packed in water without added sugar
Low-salt vegetables and beans
Frozen fruits and vegetables are another option. They are as nutritious as fresh produce and cost-effective, especially when you buy in bulk.
Another suggestion is to visit a farmer’s market. You’ll find a wide range of fresh foods at lower prices than in the grocery store.
Many vendors accept cards from the Women, Infants and Children (WIC) program and Supplemental Nutrition Assistance Program (SNAP).
Healthy eating myth #4: A vegetarian diet is a healthier option
What you eat determines how healthy your vegetarian or nonvegetarian diet is. If you eat fried foods or cheese instead of meat on a vegetarian diet, it can be high in fat and low in important nutrients.
That being said, Ms. Caputo suggests a diet high in plants and low in animal products, whether you eat meat or not. Fish and chicken that are lean are good sources of protein. For people who don't eat meat, some other high-protein foods are:
Beans, lentils and chickpeas
Dairy products such as Greek yogurt and low-fat cheeses
Eggs
Nuts and seeds
Quinoa, tempeh and oats
Tofu and soy products
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