Debunking 5 Common Nutrition Myths: What You Really Need to Know
If you regularly read articles online or scroll through social media, you know that there’s a lot of advice out there regarding nutrition. Sadly, some of that advice isn’t correct, or maybe it’s only partially correct. It can be hard to know whom to trust. We understand, and we have been there.
That’s why we at Performance Inspired want to help guide you. So we have come up with five common myths that we want to debunk. Once you understand the reality, you will be better able to make good nutritional decisions.
Myth #1: Carbs Are Bad for You
Our bodies need carbohydrates, or carbs, to work properly. They are the sugars found in many of the foods we eat, and they fuel our bodies and give us energy. This is a great thing! According to the Mayo Clinic, there are three types of carbs: simple (sugars), complex (starches), and fiber. They are found naturally in most foods, but they are also in abundance in the packaged and processed foods we eat. Those are the carbs we should limit, as they also have added ingredients we don’t need. Carbs should account for 45% to 65% of an adult’s daily calorie intake, depending on health and underlying conditions. So don’t skip the carbs; simply limit the junk food and foods with added sugars that you eat. Try to get your carbs from whole grains, beans and nuts, vegetables and fruits, and low-fat dairy products.
Myth #2: All Fats Are Unhealthy
Years ago, people used to eat low-fat or fat-free cookies, cakes, cream cheese, and so on. If you ever tasted those, you would likely agree that they aren’t good. They came about because people believed the myth that all fat is bad. While it’s true that the fat normally found in junk food isn’t healthy, that doesn’t mean that all fats are unhealthy. Our bodies need fat to function properly. So don’t omit all fat. Eat junk food in moderation, and add these healthy fats to your daily diet: avocadoes, full-fat yogurt, dark chocolate, eggs, cheese, fatty fish (like salmon), nuts and seeds, and extra virgin olive oil.
Myth #3: You Have to Cut Out Sugar Completely to Have a Healthy Diet
Did you know that our bodies actually need sugar? It’s a type of carbohydrate that helps fuel our bodies. Sugar naturally occurs in fruits, vegetables, grains, and dairy products. The type of sugar we don’t need is the sugar that is found in donuts, cookies, cakes, etc. So, unless you need to watch your sugar intake, simply keep in mind that a well-balanced diet is key. Allow yourself naturally sweet foods. But don’t stress about the occasional donut.
Myth #4: Fresh Produce Is Always Healthier Than Frozen or Canned
While fresh fruits and vegetables may taste better than frozen, or even canned, that doesn’t necessarily mean they’re healthier. Frozen and canned produce still contain vitamins and nutrients, and if you choose the versions without added sugar or sodium they can be just as healthy. Just make sure to read labels so you know you’re getting clean ingredients.
Myth #5: Healthy Eating Is Complicated
We have an obesity problem in the US. It comes from a sedentary lifestyle coupled with a lack of nutrition. Regularly eating out, eating processed foods and junk, and drinking excess amounts of alcohol, sodas, and specialty coffees laden with sugar all contribute to weight gain and unhealthiness. Many of us have busy lifestyles, but that doesn’t mean that we cannot cook good meals at home. Google simple recipes that involve lean meats, whole grains, and lots of vegetables. Make a list of ingredients for meals and snacks to have on hand so you aren’t tempted to eat out or order a pizza. Fill your fridge with different vegetables, like colored peppers, broccoli, Brussels sprouts, asparagus, and salads. Keep plenty of fruit available for snacks. Ditch the chips and cookies and add nuts, a nutritious trail mix, and healthy PI protein bars to your pantry. Make snacks like celery and hummus or peanut butter, whole-grain toast with avocado, or oatmeal readily available. Once you get into the routine of purchasing and making wholesome foods, you will find that it’s actually quite easy to eat healthily.
