Debunking Nutrition Myths
Your BMI is most the important indicator of health; being slim means you are healthy
BMI is only one measure of your health and has its limitations! It’s important to see your BMI, body composition and weight within the context of your lifestyle. Focus on the behaviors that support health including regular exercise, a diet rich in fruits, vegetables, whole grains and leaner proteins and don’t forget about stress management and mental health. Having a low BMI doesn't always mean that you are living a healthy and balanced lifestyle nor does a high BMI indicate someone is lazy and isn’t engaging in regular exercise or eating a balanced diet. All bodies are meant to look different and keeping that in mind when looking at BMI values or your weight is super important! All bodies are great bodies!
A plant-based diet is protein deficient
I often have clients interested in going more plant-based but are afraid that they won’t be able to consume adequate protein to achieve their strength goals. I often explain that plant-based eating does take a little more planning, whether that be in the kitchen or the restaurants you are dining out at. However, it is possible to get the protein you need to achieve your goals! Tofu, tempeh, seitan, edamame and legumes are all great sources of protein and fiber! Paired with whole grains, you can easily get 20-30 grams of protein at a meal. Have questions of what that could look like? Lets chat! Set up a time to discuss your interest in plant-based nutrition with me.
You should avoid all sugar, fruits included
Sugar has received a bad reputation over the last few years. What many people don’t realize is that sugars are carbohydrates and we need them in order for our brains to function! Added sugars hide in many foods on the market so it’s important to be aware and read food labels! Thankfully the new Nutrition Facts label more clearly identifies how many added sugars are present in foods instead of just roping carbohydrates and added sugars together.
Try to keep your added sugar intake to <10% of your total calories. That means if you eat a 2000 calorie diet, that <200 calories should come from added sugars. In grams that means dividing 200 by 4 calories/gram and you get 50 grams of added sugars in a day!
Cutting carbohydrates is the most effective way to lose weight
The Keto diet has made cutting carbs trendy. But what most people don’t realize is that restricting whole food groups leads to feelings of deprivation and restriction. So although you may lose weight initially, the bigger challenge is keeping the weight off. Whenever I talk to my clients about fad diets and cutting carbohydrates, I always ask them if they feel they could eat that way forever. If the answer is no, then it’s not a good fit! Sustainability is key to any dietary pattern because otherwise it’s not really a lifestyle, it’s a phase you’re going through for a short period of time. Think about it, what happens when you want to eat carbs again? Are you never going to indulge in a piece of birthday cake or fresh baked bread ever again? Food for thought.
You should eat as much protein as you weigh
Protein drinks, protein bars, protein powder. The list goes on. Marketing has recognized that labeling something as a good source of protein sells well in the store. But that doesn’t mean other nutrients aren't as important. Protein comprises the muscles in our body, our internal organs and even the hair on our head. Dietary protein can be used in so many ways but isn’t something we need to go overboard on. For an everyday person, their protein needs are typically only 0.8 grams/kg of body weight. For a very active person or athlete, protein needs can increase to 1.2-1.5 grams/kg of body weight but NEVER gram for pound.
Dairy causes acne
The current evidence fails to support this. Although many people may notice a difference in their breakouts when they eat a more balanced diet or cut certain things like dairy or gluten out, there isn’t strong research to support dairy is a cause of acne for MOST people. So before jumping the gun and cutting things out, discuss your options with a dermatologist. They can talk you through the first and second lines of treatment, which often don’t include eliminating certain foods.
Juice cleanses detox the body and help you lose weight
Although full of vitamins and minerals, juices are typically missing fiber. Fiber is what keeps us feeling full, regulates blood sugar and helps lower risk for heart disease! Juice cleanses are a marketing ploy to convince you that juices are somehow superior to eating fruits, vegetables and whole grains regularly. Similar to my approach with supplements, choose food first before defaulting to a juice cleanse. Our liver is an incredible organ that does the job of detoxing our body from things like alcohol, medications, etc. So leave it to your liver to detox and forget about the juice cleanse this month.
There are ‘good’ and ‘bad’ foods
Although full of vitamins and minerals, juices are typically missing fiber. Fiber is what keeps us feeling full, regulates blood sugar and helps lower risk for heart disease! Juice cleanses are a marketing ploy to convince you that juices are somehow superior to eating fruits, vegetables and whole grains regularly. Similar to my approach with supplements, choose food first before defaulting to a juice cleanse. Our liver is an incredible organ that does the job of detoxing our body from things like alcohol, medications, etc. So leave it to your liver to detox and forget about the juice cleanse this month.
You should be the same weight your entire life
It’s important to remember that our bodies and minds change with time. Setting realistic weight and wellness goals is important when it comes to sustaining those changes. Our bodies change in shape and size over the years and it’s important to recognize that all bodies are good bodies. Consider what your body has allowed you to do, maybe it’s have 2 beautiful children or the capacity to run several marathons. At the end of the day our bodies, regardless of their shape and size, are incredible. Cut yourself some slack and think more about the habits you have day to day instead of the number on the scale. Regular exercise, a diet filled with plants and stress management are all important behaviors to focus on instead of fixating on that number.
Dietitians and nutritionists are the thing
This is a common misconception but dietitians and nutritionists are NOT the same thing. Although a dietitian can be called a nutritionist, not all nutritionists are dietitians. Dietitians receive extensive training in the form of a Bachelor’s and Master’s degree. We complete 1200 hours of unpaid supervised practice and then must pass a board’s exam to become registered. We are taught to critically review research and make evidence-based recommendations. Nutritionists on the other hand have a variety of backgrounds and the title lacks consistency in terms of education and experience. For some, a 3 week course or certification is what certifies them as a nutritionist, for others it may just be a passion for health and wellness but no formal education. Just like you expect a physician or nurse to have gone through rigorous training, you should expect the same of other health professionals! So the next time you receive advice about nutrition, take a step back and ask more about their training and qualifications. That way you can make informed choices about your health!
