Common Food Misconceptions That Stalled My Progress
Healthy eating has different definitions for everyone. Some think healthy eating means eating no sugar, some think it means eating only salads, some think it means eating grilled chicken and broccoli all day everyday. Some even think it means eating nothing at all. All of these couldn’t be further from the truth.
The reality is that many of the things that I THOUGHT (or society tells us!) were healthy, actually were sabotaging my progress so let me save you the trouble! That is exactly why I wanted to break down some healthy misconceptions that might be delaying your results.
Misconception # 1- Salads
First and foremost, let me say that salads CAN be very healthy, but most on a restaurant menu are not. Contrary to popular belief, there are many times when a salad has more carbs and fat on the menu than just ordering the cheeseburger. This is not to say that carbs and fats are bad as they both serve a very important purpose, but it's more about how much protein you are getting for the amount of carbs and fats used.
What makes a salad healthy is the greens, the veggies, and the protein on top. What doesn’t make a salad healthy is when it is saturated with dressing that is super high in fat (most are!).
The key to ordering a salad that is more aligned with your goals is to order a double serving of protein on top, stick with veggies on top, and have the dressing, cheese, and croutons served up on the side to control usage of them.
My favorite veggies to serve on my salad without many additional calories: bell peppers, tomatoes, red onion (love them pickled!), carrots, broccoli,etc
Other toppings that are very healthy, but higher in carb (so I would lessen the serving size of these): roasted sweet potatoes, rice, farro (if you have not tried this in a salad you must!),, black beans, corn, berries, etc
If you need a healthy fat (many times you do not based on how much fat is inside the dressing you are using) to add to your salad I would add these in smaller quantities: avocado, olive oil, nuts, seeds, cheese, etc
Think more veggies and protein, less dressing.
Misconception # 2- Greek Yogurt
Greek yogurt can be VERY nutritious and promotes healthy digestion since it is a probiotic, but many times people opt for the brands that are packed with tons of sugar or artificial sweeteners for not much protein. Too much sugar without the proper protein support, will cause unnecessary blood sugar spikes. When choosing a greek yogurt, look for ingredients that include real whole fruit and sweeteners such as maple syrup or honey instead of high fructose corn syrup. Also, a good rule of thumb should be about 12-15g of protein per 6 oz serving. If it has less than that, I would opt for a different alternative. Common yogurts that are very high in sugar are Yoplait and Activia.
If you are planning to top your yogurt with granola, fruit, or chocolate chips I would definitely opt for a less sugary option, higher protein option.
Misconception #3: Diet Soda and Sugar Free Substitutes
Many think that as long as they opt for the diet soda (I mean it's 0 points on weight watchers right!?) that they are choosing the healthier option, but the reality is you are better off just going with the regular. Artificial sweeteners which are used in diet soda and many “sugar free” foods trick our brain chemistry. When you enjoy a diet drink, your brain senses the sweetness and expects a calorie increase. When no calories are provided, your appetite is triggered to find the calories elsewhere (hence craving more sugar). This is why studies show that those who drink diet soda were likely to consume more calories than people who drink regular soda.
Also, there have also been LOTS of studies conducted on aspartame (which is an artificial sweetener used in many diet sodas) and there have been many correlations to how it negatively impacts our gut bacteria, increases the risk of glucose intolerance (making it hard to lose weight), and can increase your risk of cancer by 15%
Misconception #4: Protein Bars
I am ALL about an easy grab and go high protein snack so I am definitely a fan of a protein bar, but it needs to be vetted so it isn’t jam packed with a ton of artificial sweeteners and filler ingredients. There are LOTS of protein bars on the market that do a great job advertising to be a healthy option, but they end up having very little protein for the amount of simple carbs inside. The best way to choose is to evaluate the amount of protein in comparison to the carbs and fats as well as how many ingredients are used. The less ingredients the better.
My preference for protein bars are IQ bars (gluten and dairy free) as they have all natural ingredients, have lots of fiber (so they actually keep you full), and they taste delicious. If you are able to tolerate gluten and dairy, I love Healthy on The Go bars as they are also high in fiber, have clean ingredients, and have a ton of yummy flavors to choose from.
Misconception #5: Fat Free EVERYTHING
There is absolutely a time and place for fat free foods, but it shouldn’t be your go to 100% of the time. There are some really important vitamins such as vitamins A, D, E, and K that your body cannot use unless you are consuming dietary fat. Without any dietary fat, you are missing out on some very essential nutrients. Also, fat free dairy is unnatural meaning that when the fat is processed out of it, it loses its nutritional value and is subject to the use of additives and sugar.
Instead of focusing on fat free everything, we should focus on adding healthy fats into our diets because they are so important for hormone production and cognitive function. Healthy fat options consist of fatty fish (think salmon!), avocados, olive oil, nuts and seeds, cheese, whole eggs, hummus, full fat yogurt, etc
Misconception #6: Grilled Chicken and Broccoli Everyday
Grilled chicken and broccoli gets a bad wrap for being the best option to eat to lose weight. While it can be a great high protein and veggie meal, just those two things on your plate do not create a well balanced meal. If you just eat this all day everyday, you probably will lose weight, but you are missing out on some very important nutrients that your body needs to thrive (not to mention you will be completely bored!).
For a balanced plate, we need to include a protein source (yes to the chicken!), a non-starchy carb source (yes to broccoli, leafy greens, peppers, onions, cauliflower, etc), a starchy carb source in smaller quantity (think potatoes, rice, grains, beans, fruit, etc), and a healthy fat (this could be the protein or veggies being cooked in olive oil, a side of avocado, nuts, etc). All of these parts of the balanced plate are designed to fuel our bodies with the nutrients we need.
I was the girl for so long who would tell you she ate healthy, but could not figure out why I was not losing and it honestly was a lack of knowledge. I needed information like the above that put into perspective what was actually good for me. Get curious about the foods you put into your body as they can have lasting impacts.