6 Minutes
Sometimes, it can seem like we’re being bombarded with dietary advice from every angle, and often the information is conflicting. This excess of information can make it difficult to tell fact from fiction when it comes to healthy eating, leading us to make misguided choices about our diets. In this article, we will debunk some of the most common myths surrounding healthy eating, and take a look at what a healthy, nutritious diet is.
Common myths about healthy eating
Dairy products are fattening and unhealthy: Dairy products can be part of a healthy diet. They are rich in calcium, protein, and other essential nutrients. Dairy should, however, be avoided by people who have cancer or have survived cancer due to the naturally occurring bovine hormones contained in dairy.
Low-fat and fat-free products are healthier: Many low-fat or fat-free products compensate for the lack of fat with added sugars or artificial ingredients, which can be just as unhealthy. It’s important to read labels and choose whole foods that provide healthy fats, such as avocados, nuts, and olive oil, which are beneficial for heart health.
All sugar is the same: Not all sugars are created equal. Natural sugars found in fruits and vegetables come with fibre, vitamins, and minerals, while added sugars in processed foods can lead to health issues like obesity and diabetes. Sugar-free products often contain artificial sweeteners, which may have adverse health effects and can lead to cravings for sweet foods. Moderation is key; consuming natural sugars found in fruits is generally healthier than consuming processed sugar substitutes.
Fresh produce is healthier than frozen or canned types: While fresh is always best, frozen and canned fruits and vegetables are a great substitute when fresh fruits and vegetables aren’t available. They are often picked at peak ripeness and preserved immediately, retaining their nutrients. They can also be more affordable and convenient, reducing food waste. Always choose a reputable brand and check the labels for additives.
Fat is bad: Fats are essential for a balanced diet, but not all fats are created equal. Some fats are better for you and can help promote good health. Healthy fats, such as those from fish, nuts, and seeds, support brain health and hormone production. Trans fats, found in fried and processed foods should be avoided as they have been linked to increased inflammation in the body.
Carbs are the enemy: Carbohydrates are a vital energy source and should not be eliminated from the diet. The key is to choose complex carbohydrates, such as whole grains, legumes, and vegetables, rather than refined carbs like white bread and sugary snacks. Potatoes can be an excellent source of carbohydrates if you enjoy them baked or as boiled baby potatoes.
You can’t get enough protein from plant-based foods: Plant-based diets can provide enough protein when a variety of sources are included, such as legumes, nuts, seeds, and whole grains. Combining different plant proteins can ensure a complete amino acid profile.
You should avoid all processed foods: Not all processed foods are unhealthy. Many minimally processed foods, such as frozen vegetables or whole-grain bread, can be nutritious and convenient. Your focus should be on avoiding highly processed foods that are high in sugar, salt, and unhealthy fats.
Eggs are bad for you: Eggs have been demonised for years as a source of bad cholesterol, but the truth is that eggs are a good source of protein and essential nutrients. Recent research suggests that moderate egg consumption (when cooked in healthy ways like boiled or poached as frying eggs increases calories and fat) does not significantly increase heart disease risk for most people and can be part of a healthy diet. It’s interesting to note that organic eggs have a higher Vitamin A content (up to 40% more than conventional eggs) and a higher Vitamin E content (up to twice as much as conventional eggs).
Everyone should follow a gluten-free diet: Only people who have been diagnosed as suffering from celiac disease or a gluten intolerance need to avoid gluten. Gluten-free products often contain extra salt, sugar or refined starches to mimic the taste and texture of gluten. Whole wheat products are a great source of fibre and B vitamins.
What does healthy eating look like?
Healthy eating is about balance, variety and moderation. Eating a healthy diet doesn’t mean avoiding the treats you love. You can still enjoy chocolates or biscuits occasionally, but it is important to do this in moderation, as a treat, not as a rule.
The Mediterranean Diet is widely accepted as the healthiest eating plan to follow. This way of eating is scientifically proven to reduce the risk of chronic diseases by lowering bad cholesterol, protecting the health of the heart and promoting longevity. It is also shown to reduce the risk of getting certain cancers and diabetes.
It embraces plant-based whole foods that are in season and discourages anything that causes inflammation, upsets the gut’s microbiome or creates an imbalance in the body’s natural pH levels. Eating a colourful, nutritious plate of food is what is important. It also discourages the use of too much salt.
Here is what healthy eating looks like when you follow the Mediterranean Diet:
Fruits and vegetables: Aim for at least five portions a day, incorporating a variety of colours and types. Both fresh and frozen options are beneficial but eating produce that is fresh and in season is recommended.
Whole grains: Choose whole grain bread, pasta, rice, and cereals for their fibre and nutrients.
Lean proteins: Include a mix of animal and plant-based proteins, such as fish, poultry, beans, and legumes.
Healthy fats: Focus on unsaturated fats from sources like olive oil, avocados, and nuts, while avoiding plant oils and trans fats.
Hydration: Drink plenty of filtered water and avoid sugary drinks. Make your own freshly squeezed juice or flavour water with fresh fruit and veggies.
The most important thing to remember when adopting a healthy diet is that it needs to be right for you. Choose meals you enjoy eating and look for ways to incorporate more fresh fruit, vegetables, whole grains and healthy proteins. Preparing and planning meals should not be a chore, it should be sustainable for you and your lifestyle.
The importance of healthy eating
Healthy eating is vital for maintaining your well-being and preventing chronic diseases. A balanced diet provides essential nutrients, including vitamins, minerals, protein, carbohydrates, and healthy fats, which are important to keep your body functioning as it should.
Eating a variety of foods helps support immune function, and reduces the risk of obesity, heart disease, diabetes, and certain cancers. A diet rich in fruits, vegetables, whole grains, healthy fats and lean proteins can improve cardiovascular health, enhance brain function, and promote healthy digestion.
Healthy eating also supports your mental health. Nutrient-rich foods reduce the risk of anxiety and depression. A healthy diet can also lead to improved energy levels and better sleep quality, which are essential for daily activities and overall quality of life.
It’s important to conduct thorough research and, if necessary, consult with healthcare professionals or registered dietitians when planning a healthy diet. They can give you personalised advice based on your health needs and dietary preferences.
Prioritising your nutrition is essential for your physical and mental health. Making informed dietary choices will lead to better health, increased longevity, and an improved sense of well-being. Healthy eating is more than just weight management and calorie counting, it is a foundation for a longer, healthier life. Every meal is a gift for your body. Make the right choices and reap the reward of good health.
References and additional reading:
- Allie Wergin, R. (2024) 10 common nutrition myths debunked, Mayo Clinic Health System. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/10-nutrition-myths-debunked
- Debunking 10 common nutrition myths (2023) Faculty of Health and Behavioural Sciences – University of Queensland. Available at: https://habs.uq.edu.au/blog/2023/10/debunking-10-common-nutrition-myths
- Eight healthy eating myths debunked: Blog (no date) Loyola Medicine. Available at: https://www.loyolamedicine.org/about-us/blog/8-healthy-eating-myths-debunked
- Lee, E. (2023) All about the importance of healthy eating, CPD Online College. Available at: https://cpdonline.co.uk/knowledge-base/food-hygiene/importance-of-healthy-eating/
- Some myths about Nutrition & Physical Activity – NIDDK (no date) National Institute of Diabetes and Digestive and Kidney Diseases. Available at: https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
- Why is healthy eating important? benefits & tips to eat well (2024) Echelon Health. Available at: https://www.echelon.health/why-is-eating-healthy-important/