Challenging common nutrition myths Your Caffeine Hit. Fact: Mytsh methods of cooking affect the food you're eating. However, Bleich recommended reading nutrition labels to check for ingredients like added sugars, saturated fats, and sodium to find products with minimal additives.

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Nutrition Myths in the Vegan Community - Ginny Messina - The Proof Podcast EP 217

Challenging common nutrition myths -

If you get hungry mid-day, a banana is the best snack at your desk, after a workout, or in between classes. Fruit is a very good snack in general.

Snacks are a healthy option to satiate hunger in between meals. We always assume that eating snacks is unhealthy, but that's because we consider processed snacks that have added sugar and calories.

Consuming those snacks lead to weight gain along with other illnesses. But there are healthy snacks available as an alternative option. These snacks are rich in nutrients and can help manage hunger. Examples include snacks with fruits and nuts or yogurt that can be a great addition to the diet.

Recommended Article: Snack Smart, Work Happy: 11 Mood-boosting Foods. The relationship between heart health and alcohol consumption is not simple. While red wine is known to have various cardiovascular benefits, excessive consumption of alcohol can have other health risks like liver diseases, cancer, and addiction.

Red wine contains an anti-oxidant called resveratrol, which has potential health benefits. It improves blood vessel function, increases good cholesterol, and reduces inflammation. However, one should not start consuming alcohol just for the heart benefits as it poses serious health threats.

They can instead focus on other good lifestyle factors like physical activity and not smoking, to name a few. A perfect diet plan does not exist. Every individual has different needs, health conditions, and preferences. There should be an individualized approach. Your body might respond in a way to some food, whereas someone else's body will react differently.

What works for you might not work for someone else. One might prefer and include heavy carbs in the breakfast and be energetic and productive throughout the day, whereas another person might feel dizzy and lazy on this diet.

A perfect diet for an individual includes required nutrients aligned with their preferences. And it varies for every individual so it is no more than a nutrition myth that there exists one perfecr diet plan for all. Vegetarians or vegans are often mocked for lacking protein in their diet. That is a misconception that people have.

Although meat is a big source of protein and other nutrients, plant-based foods are not any less nutritious. You can have a balanced and nutrition-dense diet without including meat.

Plant-based food sources like legumes, tofu, leafy greens, and grains are rich in protein, iron, vitamins, and other essential nutrients. Just like beans, nuts, and seeds give you protein and amino acids, legumes and leafy greens provide you with iron. However, to obtain iron effectively from plant sources, consuming them with vitamin C-rich foods such as berries or citrus fruits is advisable.

Even though plant-based foods contain all 20 amino acids including the 9 essential ones, the proportion is slightly less than those in animal-based foods. In that case, you can eat different plant-based foods the entire day to obtain the required amount of protein.

It sometimes gets complicated for vegetarians or vegans to get vitamin B12 from their diet. Under such circumstances, fortified foods like cereals, plant-based milk, or supplements can add that and develop a plant-based eating plan for you. Recommended Article: 10 Vegan Recipes for Celebrating World Vegan Month at Work.

Multivitamins or dietary supplements are what people consider necessary to maintain a fit lifestyle. The truth is they might be helpful for some but not a mandate for everyone.

The necessity of multivitamins arises in specific circumstances. Examples include when people suffer from a nutrient deficiency or are in a certain stage of life, like pregnancy.

One can take a multivitamin to ensure the necessary nutrition intake in these situations. Similarly, consuming multivitamins depends on factors like age, sex, activity levels, or dietary habits. If a person lacks nutrients in their diet, adding multivitamins to their routine is advisable.

And even in terms of older people, the nutrient absorption rate decreases with age, so they need to adapt to taking supplements. However, the immediate solution is to maintain a healthy and balanced diet that includes whole foods that provide all the nutrients.

No supplement can ever replace this diet. Recommended Article: 8 Nutritional Supplements That Everyone Should Know About. When we talk about vitamin D , we think about the big man of the universe—the Sun. Often, we even suffer from a vitamin D deficiency.

Then we blame ourselves for not exposing ourselves enough to the sun. But that is not ideal considering the various health risks like skin cancer.

Vitamin D helps our bodies to absorb calcium, and it is important. But, as we mentioned, exposing ourselves to the sun for prolonged periods is impossible. Therefore, what we can do instead is find food sources rich in vitamin D. Foods like tuna, cheese, salmon, egg yolk, and fortified cereals are well-known sources of vitamin D.

So, the sun is not the only source of vitamin D. Diet plays a big role when maintaining a fit lifestyle. Even if exercise helps with weight loss and increases energy expenditure, having the right nutrition is paramount.

Exercising provides one with some flexibility in terms of diet. But that doesn't mean one can have anything and everything. There has to be a good quality and balance of food choices. When aiming for a healthy lifestyle, you must limit yourself to more nutrient-dense and less processed foods.

Also, you have to pay attention to consuming macronutrients and hydration. Recommended Article: Nutrition Tracker : An Essential Feature for Optimal Wellness. Soft drinks are mostly avoided by health enthusiasts. Considering the amount of calories and sugar they contain, it is better not to consume them frequently.

And as an alternative to soft drinks, we resort to fruit juices. Our idea of fruit juice is the fruit blended in a juicer with some water in it.

The fruit juices served in juice corners contain added sugar and preservatives almost equal to soft drinks.

So they being healthy substitutes is just one of the nutrition myths. Also, fruits have natural sugar, so consuming too much of them might not be recommended. Infact, whole fruits are a better alternative as they contain dietary fiber and other nutrients.

Therefore, the next time, be mindful before sipping on juices at roadside joints. Having them once in a while is not an issue. But make sure not to make it a habit. Also, you can always make fresher juices at home and dilute them with more water.

Recommended Article: 15 Refreshing and Healthy Energy Drinks to Recharge You at Work. These small things — nutrition, place, climate, recreation, the whole casuistry of selfishness — are inconceivably more important than everything one has taken to be important so far.

The nutrition label on the foods we eat is worth noticing. Nowadays, we believe anything and everything we see online. We might indulge in any diet we find on the internet, which can prove to be hazardous in the long run.

The diet we follow might have certain shortcomings if we do not have the proper nutritional knowledge. Thus, the nutrition myths mentioned above are crucial for people to be mindful of the foods they consume.

This article is written by Dipshi Bhattacharjee. For any related queries, contact editor vantagecircle. Vantage Fit - A complete AI-Powered Solution for seamless implementation of your Corporate Wellness Program to nurture a healthy and engaged workforce.

Discover Personalized Corporate Wellness Solutions Today! Legumes Beans, Lentils, Chickpeas : Rich in protein, fiber, and various nutrients. Brown Rice: A whole grain with fiber, vitamins, and minerals.

Berries: Low in sugar, high in antioxidants, vitamins, and fiber. Bananas: A quick source of energy, potassium, and vitamin C. Whole Grain Bread: Choose varieties with seeds and whole grains for added nutrients. Quinoa: A gluten-free grain high in protein and fiber.

Vegetables Broccoli, Spinach, Kale : Low in calories, high in fiber, vitamins, and minerals. The idea that consuming food late at night automatically leads to weight gain is a myth. Weight management is more about the total number of calories consumed versus burned.

It's the quality and quantity of your overall diet that matters. Pay attention to a few things:. Instead of focusing solely on when you eat, pay attention to the content of your meals.

Obviously if you are consistently eating a tub of ice cream before bed you may experience weight gain. On the other hand, opting for nutrient-dense, balanced options that include a mix of proteins, healthy fats, and complex carbohydrates can provide your body with essential nutrients without causing weight gain.

Hunger and satiety cues should guide your eating patterns. If you're genuinely hungry at night, it's okay to eat. The key is making mindful choices.

Perhaps there is room to reflect on whether you are eating enough during the day; restricting food during the day can cause a cycle of late night eating and restriction. Make sure to listen to your hunger cues throughout the day. What might impact your weight is not necessarily the act of eating at night but the quality of your sleep.

Poor sleep can disrupt hormonal balance, leading to increased feelings of hunger and cravings for unhealthy foods.

Ensuring you get adequate, quality sleep is crucial for overall health. Skipping meals might seem like a shortcut to weight loss, but it can have the opposite effect. When you skip meals, your body may go into starvation mode, slowing down your metabolism. This can lead to overeating later in the day.

Instead of skipping meals, focus on balanced, portion-controlled eating throughout the day. Us women need to be more cognizant of the impact of fasting on our hormones and overall health. The idea that detox diets or cleanses can rid your body of toxins is not supported by scientific evidence.

The body has its built-in detoxification systems, primarily the liver and kidneys, which naturally eliminate waste. Instead of extreme detox diets, focus on a balanced, whole-foods-based diet and staying hydrated to support your body's natural detoxification processes. Proper hydration is crucial for the effective functioning of your kidneys and liver, key organs involved in detoxification.

Water helps flush out toxins through urine, and herbal teas, particularly those with dandelion or milk thistle, can support liver function.

Aim to drink at least eight glasses of water a day and incorporate herbal teas into your routine. Instead of extreme detox diets, focus on a balanced, whole-foods-based diet that includes a variety of fruits, vegetables, whole grains, and lean proteins.

These foods provide essential nutrients that support your body's detox pathways. Cruciferous vegetables like broccoli, Brussels sprouts, and kale, for example, contain compounds that enhance liver detoxification.

Fiber plays a significant role in digestive health and can aid in the elimination of toxins from the body. Whole grains, legumes, fruits, and vegetables are excellent sources of dietary fiber.

For example, eggs were once touted as poison for those with heart issues. Modern-day research shows otherwise. Last but not least, take wellness content on social media with a grain of salt.

Does the influencer showing WhatIEatInADay videos have credentials? Are you being fear-mongered as opposed to empowered? You get the gist. How your body burns calories depends on a number of factors. Two people can eat the exact same number of calories and have very different outcomes.

Instead, build your meals around quality protein chicken, fish, tofu, etc. Furthermore, prioritize keeping blood sugar balanced and incorporate resistance training. Considering a detox? After a winter of holiday eating , a detox might seem like the way to kickstart better habits. But are these trendy programs and products healthy—or just a bunch of hype?

Otherwise, consider working with a health coach, functional medicine doctor, or gastroenterologist. Eating small, frequent meals throughout the day is a method thought to boost metabolism and support body composition goals.

While a few studies support these recommendations, others show no significant benefit. In fact, some research suggests it may be more beneficial to stick fewer, larger meals.

Ultimately, you want to find what works best for you. Not sure where to start? Consider wearing a continuous glucose monitor to track how your blood sugar responds to what you eat. This personalized data will help steer you toward fewer, larger meals or smaller meals and snacks. The most effective form of exercise is the one you look forward to doing.

Most schools of thought encourage focusing on things like dumbbells, resistance bands, resistance machines, and bodyweight exercises to build a strong, healthy body. Ideally, your weekly workouts should engage all major muscles. At the very least, find joy and power in the way you move.

Is fruit healthy? Reading that, you might be thinking, of course fruit is healthy! But others look at a banana and only see what diet culture sees: sugar and carbs.

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