Nutrition Myths that may sabotage your health or weight loss journey

Any change to your diet should be able to be maintained long term.

If you completely give up on the foods and treats that you love, there is less chance of you sticking with your diet long term.  Eating a balanced diet where all foods are eaten in moderation provides a better chance of success for your health and weight loss journey.

Having an occasional treat can make it easier to stick to a healthy, balanced diet.

Eliminating particular foods or entire food groups risks stopping you getting vital nutrients in your diet.

Although low carb diets can lead to weight loss, it is often difficult to maintain and can result in a cycle of weight loss and subsequent weight gain.

Carbs are beneficial for our body and are an important part of a balanced diet:

• Carbs are an important energy source
• Carbs contain vitamins like iron, calcium and B vitamins
• Carbs have fibre which supports digestion and helps make you feel fuller for longer

              Tips for including carbs in our diet:

• Choose wholegrain carbs such as pasta and rice.
• Avoid adding creamy sauces to your carbs, try adding a vegetable-based sauce to your pasta or topping your jacket potato with flaky tuna or baked beans rather than butter or cheese.

             Find out more about the importance of carbs in our diet in this blog

Late night snacking can make it more challenging to lose weight depending on why and what you are eating.  Often people are eating out of boredom, craving or because it has become a habit.

Eating if you are physically hungry in the evening is not forbidden as part of a healthy diet.

Many people are scared to include fats in their diet in fear that it will cause them to gain weight. Fat has important roles in our body, such as protecting our organs, maintaining cell membranes, promoting growth and developments and absorbing essential vitamins.

Try choosing unsaturated fats, such as olive and canola oil, nuts, nut butter and avocado, rather than foods that are high in saturated and trans fat.

Many products that are labelled ‘low-fat’ or ‘fat-free’ contain added sugar or sodium to enhance their flavour.

Including Fat in your diet helps to make you feel fuller for longer.  Many high fat foods are high in nutrients and help you maintain a healthy weight.

Eating healthy does not need to be expensive.  Planning ahead can be a key to a healthy diet on a budget.  There are many way to buy healthy options without spending more money.

Quick tips for healthy eating on a budget:

• Buy frozen fruits and veg
• Try supermarkets own products
• Plan meals and snacks around supermarkets sales
• Create a shopping list and stick with it
• Stock up on healthy cupboard fillers such as brown rice and wholemeal pasta when they are on sale
• Cook from scratch rather than ready meals or take aways!

Counting calories is time consuming and can take the enjoyment out of eating. It can be beneficial to have an idea of he nutritional and caloric value of food if you are at the beginning of your health and weight loss journey.

Rather than counting calories long term, focusing in the foods that make you feel strong, healthy and satisfied will encourage you to make healthier choices.

Read this blogto find out more about eating mindfully.

Low calorie foods do not always contain essential nutrients that are essential for optimal health. Foods that have a similar caloric value can have very different nutritional quality and effect on satiety (how long you feel ‘full’ for).

Focusing too much on the ‘calories in vs calories out’ formula doesn’t take into account other important variables in a person’s weight loss journey such as genetics, medical conditions, metabolic adaptations and hormonal imbalances.

It is common to think that snacking is bad for you and can prevent weight loss and negatively effect your health. Too much snacking can be bad for you, but in moderation snacking be a healthy habit that can keep hunger under control which can help reduce the chances of binge eating.

Choosing the right snacks is important as part of a health and weight loss journey.  Avoiding sugary snacks and instead eating foods that are high in fat and protein, such as tree nuts or fruit, which is full of fibre.

I love this nut mix as a quick, easy and healthy snack!

Diet culture likes tempting people in with promises of fat burning foods that ‘melt away belly fat’ of ‘lose weight fast’.

There are no ingredients or foods that ensure you magically lose weight, however, there are nutrients that make it easier to stay on track with a healthy, balanced diet while feeling satisfied and avoiding cravings and sugar crashes.

Protein and fat help keep us feeling fuller for longer and are an important part of a healthy, balanced diet.