A registered dietician debunks myths and foods about nutrition.
Information on food and nutrition is everywhere. From TV to social media to magazines, it can seem impossible to escape people telling you what and when to eat. More frustrating is the matter of who to trust when it comes to nutrition advice – there’s so much conflicting evidence out there, working out what to believe and act upon can be confusing. Here, Nichola Ludlam-Raine, a registered dietitian, highlights 10 important truths about food and nutrition that are fundamental to everyone enjoying what they eat.
1. THERE’S NO SUCH THING AS HEALTHY AND UNHEALTHY FOODS
Every single food can feature in a healthy, balanced diet, and that includes foods traditionally referred to as unhealthy like chocolate, biscuits, cakes and lollies. This is because all foods, irrespective of their nutrient content, contain some sort of goodness – whether it’s energy for work and play, an amazing taste to nourish your soul at a birthday party or family event, or to savour while chilling in front of the TV. It’s important not to cut out or be fearful of eating any foods, not only for your health but for a positive relationship with food and a social life too. For example, when I think of a Friday night in with my girlfriends, the first thing that springs to mind is pizza and ice cream. To make it balanced, I’ll add a side salad and the next day I’ll serve everyone some fruit with morning oats.
2. DON’T CUT OUT SUGAR
Although it’s a good idea to cut down on sugary, drinks (which aren’t good for teeth health), a bit of sugar is A-OK. No food group should be eliminated from your diet completely, so whatever your preferred sweet food is, enjoy it without the guilt, in moderation. I love sitting down of an evening with my sister and chatting over a cup of strong tea and some chocolate biscuits. Food is much more than kilojoules, macros and grams – it’s about the memories that it helps to create.
3. NOT EVERYTHING YOU READ ONLINE ABOUT NUTRITION IS TRUE
Although the internet shares many wonderful articles, not all websites are reputable. I recommend using the Australian Dietary Guidelines food fact sheets, for nutrition and health information (eatforhealth.gov.au).
4. NOT EVERYTHING YOU READ ABOUT FOOD IN HEALTH MAGAZINES IS TRUE
Growing up I used to believe everything that I read in magazines about food and diet. It’s only in the past 10 years, after qualifying as a dietitian, that I now know not all articles can be trusted. Make sure to see who has written the article and/or who is being quoted. Check that they are a dietitian or registered nutritionist. The term ‘nutritionist’ alone isn’t a protected title unfortunately, which means that anyone can call themselves a nutritionist, regardless of their training, education and experience.
5. YOU CAN EAT FOODS THAT YOU CAN’T PRONOUNCE
It’s a myth that you ‘shouldn’t eat foods that you can’t pronounce’. I mean, how many people can say ‘quinoa’ correctly? Whatever you fancy eating for your lunch, whether it be at school or home, have the confidence to eat it and don’t worry about what others may think. One day you might fancy a quinoa salad, the next chicken and chips or pasta and garlic bread. Life is about healthy balance.
6. YOU DON’T NEED TO EAT THE SAME FOODS OR AMOUNT OF FOOD AS FRIENDS OR FAMILY
There is no such thing as the perfect diet because everyone leads different lives. Try not to be influenced by other people’s eating habits and instead eat what you enjoy and what you know will be the right thing for your body.
7. YOU DON’T NEED TO COUNT KILOJOULES
Counting kilojoules is unnecessary, time consuming and it saps almost all of the joy out of eating. People need kilojoules to function and your body is already pretty good at telling you when you need to eat – it’s called feeling hungry. Trust your own feelings of fullness and eat when you need to.
8. YOU SHOULDN’T EVER COMPARE YOUR BODY TO OTHER PEOPLE’S
Luckily, nobody looks alike. You are a unique individual and should never compare yourself to others. Everyone comes in different shapes, sizes and heights, which is what makes them so interesting and beautiful. Celebrate yourself for the awesome person that you are!
9. YOU SHOULD CELEBRATE FOOD
People don’t just eat food for energy or goodness, they eat it because it tastes good, they’re celebrating, they’re with friends or simply because it’s being offered. Food should be celebrated for its ability to create an occasion. Think about a meal that means a lot to you – is it memorable because it’s healthy or because your grandmother makes it for you with love?
10. YOU SHOULDN’T HAVE TO SORT OUT YOUR FOOD ISSUES BY YOURSELF
If you have any concerns about your food intake, please don’t suffer or worry in silence. Speak to your parents, GP or a trusted adult for help and guidance. If you think you may have disordered eating or an eating disorder check out the Butterfly Foundation at thebutterflyfoundation.org.au
Hopefully you’ve found this article useful, and remember to enjoy every mouthful of food that you eat today.
