2. You need to BAN
CARBS to LOSE
WEIGHT
When thinking about nutrition and
weight, the bigger picture of overall
quality and quantity of food choices
is much more important.
Eating more than your body needs
will cause weight gain, not one
nutrient alone.
3. Being SLIM means
you’re HEALTHY.
We really have very little control
over the size and shape of our
bodies
These things don't determine our
health
4. The diet that works
for OTHERS will
work for YOU.
People have tremendous genetic
variability in body type and
metabolism
It’s not just the diet or work-out
plans that helps
Get help from experts not from
celebrities
5. SUPERFOODS are
EXOTIC and
EXPENSIVE
Black beans, fish, blueberries,
spinach, lentils and nuts
Provide significant amount of fibers,
vitamins and antioxidants
6. You should AVOID
ALL SUGAR
The 2015 Dietary Guidelines
explicitly calls for limiting added
sugars
Such sweeteners must be less than
10% of your daily intake
This recommendation doesn't
include naturally sweet foods, which
are sources of important vitamins,
minerals, and phytonutrients.
7. VEGETARIANS and
VEGANS don’t get
enough NUTRIENTS
A well-balanced plant-based diet
with a variety of plant foods is
healthful and nourishing to the body
Pulses such as beans, lentils,
chickpeas and dried peas are the
sources of proteins
Such diets lower the risk of type 2
diabetes, high blood pressure, heart
disease and some types of cancer.
8. NATURAL SUGAR
isn’t SUGAR
Honey, agave, and other types of
sugar are not sugar-free they are
still processed to some degree.
They just less bad forms of sugar.
Brown sugar is considered better
just because it has molasses that
provides some minerals and anti-
oxidants.
9. FAT CONTAINING
FOODS - BAD for
you.
While fat definitely has more
calories per gram than protein and
carbs it’s not the enemy
Don’t be scared of the healthy fats
found in foods like fish, walnuts,
olive oil and avocados
Omega-3 and -6 are essential fatty
acids
10. MIXING carbs with
protein and fat is
BAD FOR
DIGESTION.
Once food reaches your stomach,
your stomach acid begins breaking
down all types of food.
In fact, it’s beneficial to mix carbs,
protein and fat in the same meal or
snack so you’ll get a wide range of
nutrients, avoid insulin spikes, and
the protein and fat will help with
satiety.
12. Dietary supplements
are necessary
You are usually better served by
focusing on what you actually need
. For Example vitamin B12 if you
are vegan or a senior, vitamin D if
you seldom see the sun.
Many foods you’ll find at the
supermarket are already fortified
with micronutrients that you most
likely lack. For Example, vitamin D
fortified milk, cereals fortified with
folic acid
13. From articles by:
Kaleigh McMordie, RDN of Lively Table
Jennifer Rodriguez, RDN of Food is Vida
Elizabeth Ward, MS, RD of Better Is The New Perfect
Christina Fitzgerald, RD, owner of Fitzgerald Nutrition
Sharon Palmer, RDN The Plant-Powered Dietitian
Rebecca Clyde, RDN, owner of Nourish Nutrition
Natalie Rizzo, RDN, a registered dietitian in New York City.
Lindsey Pine, RDN, owner of TastyBalance Nutrition.