Registered Dietitian, Joni Gerken, is here to debunk some widely known myths around eating, one of the most important aspects of training!
Myth: Eating healthy is more expensive.
It does seem that the less saturated fat or sugar a food item has the more expensive it is. The truth is that is a result of marketing on premade, processed foods. It does take a bit more planning ahead, but healthy eating can be done on a tight budget. A few tips are to buy whole foods in bulk or buy generic brands. Also cook large portions to have leftovers for multiple meals. Just think, a pound of dried chickpeas that costs less than $1, can make about 8 cups of hummus. Yes, you do need the additional ingredients of lemon, garlic, olive oil, and tahini, but still far cheaper than the $3-$5 a cup for popular prepared brands. As a time saver, make a large batch and freeze in smaller portions for later use.
Myth: You should avoid bread and pasta to lose weight.
Grains themselves do not promote weight gain, but it is important to choose whole grains over refined grains. Whole grains include whole wheat, oats, brown rice, quinoa, along with others. Whole grains include the germ and bran of the grain, which is full of fiber, protein, healthy fats, as well as vitamins in minerals. When it comes to weight loss whole grains can help you feel fuller longer and stabilize blood sugar, helping to overall reduce how many calories you eat.
Myth: Avoid gluten for a healthier diet.
If you do not have an intolerance or allergy to gluten, there is no reason to avoid it. In fact, by avoiding gluten you might be reducing your whole grain and fiber intake. Marketing is good on foods advertised as gluten free, making them look healthier, but often they are made of refined grains such as white rice. If you are among the estimated 1% of the population who cannot eat gluten, make sure you are looking for gluten alternatives that are whole grain. If you can eat gluten, avoid the unnecessary effort, and enjoy whole wheat, barley, and rye grains.
Myth: Eating fat will make you fat.
Fat plays a major role in satiety, meaning that fat helps you to stay fuller longer. Fat slows down your digestive system by triggering a slower release of food from your stomach down into your intestines. By staying fuller longer you will eat less calories. This reduced intake is even enough to compensate for the high amount of calories in fat compared to protein and carbohydrates, which has been the source of much of fats bad reputation. Do prioritize both mono-unsaturated and poly-unsaturated fat while minimizing saturated and trans-fats.