1) Carbs make you gain weight.
Wrong. Too much of any food will make you gain weight. You can reduce your portions of carbohydrate and substitute with vegetables. This will reduce your overall calorie intake and could help with weight loss. Choose wholemeal versions for extra fibre and better satiety.
2) I’m using honey as that’s better than sugar.
Wrong. Honey contains glucose and fructose; sugars. Just because honey is natural and comes from a bee, it’s still sugar. We all should be cutting down on the amount of sugar we consume for a healthy diet.
3) I use olive oil instead of butter, as it will help me lose weight.
Wrong. Oil and butter in equal quantities have exactly the same amount of calories – 9 per gram/ml.
4) I can’t have red meat as it is bad for me.
Wrong. If picking lean cuts and sticking to a portion size of around 70g, red meat is a fantastic source of protein, iron and zinc.
5) Sea salt is much better than normal salt.
Wrong. Sea salt is still salt even if its name sounds more natural and healthy. Adults should be having no more than 6g of salt a day. Try using herbs and spices for flavour.
6) No I don’t drink fizzy drinks but smoothies and juices are much better instead.
Wrong. Despite smoothies and juices containing 1 or more of your 5 a day, they are very concentrated in sugar and calories. They lack the fibre content of the whole fruit, good for bowel health. In fact 100mls of pomegranate juice contains 53kcals and 12.1g of sugar in comparison to cola which is 42kcals and 10.6g of sugar per 100mls. If choosing a juice, go for unsweetened and no more than 150mls per day.
7) You shouldn’t eat fat, low fat products are much better.
Partly wrong. Eating too much fat in our diets could lead to weight gain and some lower fat foods do have a place; skimmed milk is a better choice than full fat in weight loss programmes, but we all need fat in our diet. Our body can not make essential fatty acids which are needed for brain and cell function. It keeps us fuller for longer and fat containing foods come with essential vitamins including A and D. Low fat foods are often high in sugar and sweeteners and are not as filling. Small amounts of normal foods, such a normal cheese, are fine and nuts, seeds, olive oil, rapeseed oil and avocados are fantastic sources of essential fats.
8) I avoid dairy as it isn’t good for me.
Unless you have a confirmed allergy/intolerance by a qualified medical professional you do not have to avoid dairy. Most of us have the enzymes to break down lactose in milk to digest it. Dairy products are an excellent source of calcium and protein, vital for bone health. If you are avoiding milk, ensure your diet contains sufficient calcium from non dairy sources.
9) I shouldn’t eat much fruit as it contains sugar.
Partly. Fruit does contain sugar but you shouldn’t avoid it. Fruit is a great source of vitamins and antioxidants and soluble fibre, good for healthy bowels. Try to eat a rainbow of different colours and aim for 5 portions of fruit and vegetable a day. Click here for advice on portion sizes.
10) I skip breakfast as I don’t have time.
Wrong. Studies have shown those who eat breakfast tend to be of a healthier weight as eat less calories throughout the rest of the day. Try to have something. Fruit, a quick glass of milk or a slice of wholegrain bread and peanut butter would be a great start to the day if you are in a hurry. If not eggs are a brilliant breakfast as packed with protein and vitamins. A high-fibre breakfast cereal, fortified with vitamins and minerals would also be a good option.