Following a healthy diet plan can be a bit complicated. From health experts offering opposing opinions to the right foods for individual needs, you find yourself caught in the middle. You want to eat healthily, but they say it’s expensive. You want to be pure vegetarian, but they say you’ll sabotage your bone health due to calcium deficiency.
With all these things going on, you won’t know what are the right things to do to stay and eat healthy. Thankfully, not everything you’ve heard about healthy eating is real. Most of them are myths that can take its toll on you should you allow them to. It might be time to debunk these healthy eating myths to truly remain healthy.
You won’t meet your calcium requirements if you won’t eat dairy products
It’s been an old belief that dairy product consumption can support stronger bones. But this belief is about to lose its credibility. Recent studies show that milk consumption increases the risk of fractures later in life, which means dairy is not an excellent source of calcium.
Experts suggest eating greens because these plant foods contain both calcium and magnesium, which is crucial for calcium absorption. On the other hand, dairy contains less magnesium.
You need to eat mini-meals throughout the day to control weight
Compared to eating three large meals a day, mini-meals are better at controlling weight gain according to some diet experts. But Dr. John Foreyt says the difference in the number of calories burnt between these two eating habits is so small it can’t make any difference at all. Mini meals can only be advantageous in reducing hunger. Aside from that, it offers no significant effect on weight management.
You should not eat eggs, they’re not heart-friendly
Some people come to the extent of believing that eggs are high in cholesterol. Basically, egg yolk contains a substantial amount of cholesterol, 2 grams of saturated fats to be exact, which doesn’t account much to the fats contained in saturated and trans fats foods. These foods are what trigger clogged arteries.
With the eggs’ many health benefits, a healthy person can eat an egg a day without seeing debilitating effects. But if you have heart problems and are closely monitoring your cholesterol levels, it’s best to consume eggs no more than two pieces a week. You should also consult your health care professional for the right diet.
You should pair beans with rice
Our body needs 20 essential amino acids to make proteins that can form new muscles, hormones, and other organs. But the body can produce only 11 amino acids and the other 9 we get from protein-rich foods and dairy products. Because plants contain a less essential amino acid, they must be paired with other amino acid forming plant foods like rice.
However, studies confirmed that you can eat a variety of food at any time of the day without having to worry about combining them perfectly. They still can form into amino acids regardless of the food you pair them with.
You should consume fewer carbohydrates to avoid weight gain
Since 1972 carbohydrates get a bad rap on the journey to healthy eating. Nutritionists used to believe carbs can add to your weight. But recent studies debunked this myth. Experts say eating too many calories and not too many carbohydrates is what makes a person fat.
There are what we call refined carbs and good carbs. Refined carbs include white bread, pasta, pastries, and others, which are loaded with sugars, making them high-calorie foods. These are what you need to consume less to reduce your risk of developing health issues.
But the good carbs like whole grains, beans, fruits, and vegetables are vital for your body’s metabolism and nourishment. Eliminating them from your plate may cause some serious health troubles.
You should steer clear from microwaved food
Foods cooked in a microwave have a bad reputation for being unhealthy. While we associate radiation to x-rays and gamma rays, the radiation from microwaves is way too weak compared to x-rays and others says Robert Bracket of the Illinois Institute of Technology. He further explains that microwaving food is the same as cooking food using other methods. What only makes microwaved food harmful is when you use containers that aren’t suitable for microwave cooking.
You should count calories to stay healthy
This one makes eating a daunting task. Counting calories denotes that before eating anything, you should know their calorie content, which robs the joy of eating.
To make eating more enjoyable, experts suggest filling your plate with colorful foods instead of computing the total number of calories on your plate. Colorful foods like beets, carrots, oranges, and others are full of vital nutrients and minerals. By consuming foods with vibrant colors, your focus shifts to eating healthy than on counting calories.
You should set aside a bigger budget for food
In short, eating healthy is expensive. Those fancy smoothies in social media are truly enviable. But don’t be easily carried away by the fads and trends. You don’t have to spend large sums of money to stay healthy. If you’re on a budget, you can grow your own organic garden and pick the fresh harvest. This may require a bit of time and effort, but it can save you the bucks. Cooking your food is another way of saving your budget while ensuring that you’re eating healthy food.
You should get used to eating healthy but tasteless foods
Artificial colorings and flavorings indeed enhance the taste of food, but your journey to healthy eating should not end in the elimination of these artificial add-ons. It’s possible for you to eat healthy and flavorful food. You can do this by experimenting with different homemade sauces with the help of spices and fresh herbs. You can make marinara sauce, pesto or mustard dipping sauce. All you need is a bit of creativity to jazz up those roasted vegetables or salads.
While different things work for different people, the bottom line is to find the right method that works for you including debunking the myths that keep you stuck in your health goals. Staying healthy need not be complicated. As long as you enjoy what you eat and avoid the foods you believe aren’t good for your wellbeing, you’re on the right track.