Myths about healthy eating. Is it possible to eat right, tasty and cheap? Opinion of a nutritionist

Many people want to switch to the right diet, but for one reason or another they do not dare. Some people think that healthy foods are expensive, others believe that PP meals are necessarily tasteless and awkward. And these are not the only misunderstandings. Breaking down popular myths with Level Kitchen and Anton BerdoffLeading nutritionist at Performance Group (brands Performance Food, Level Kitchen, My Food and Chef at Home), specialist in nutrition and nutrition, master of Science in Dietetics from the University of Surrey, UK.

Level Kitchen is a brand of advanced healthy eating. His dishes are prepared according to the author’s recipes under the guidance of a team of nutritionists, using selected products and modern technologies. Among the service programs you can find the ones that are suitable for both professional athletes and those who want to lose weight or just feel better.

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Myth 1: PP is tasteless

This is probably the biggest myth of all. But we must not forget that everything depends solely on individual characteristics and preferences. The main reason for the problem is the lack of knowledge that the right food is not just chicken breast with buckwheat and vegetables. The diet must be balanced and varied – without one, there can be no other. If you eat lettuce leaves all day and drink them with celery juice, then surely your body will not benefit from it.

Each product and ingredient is unique in its own way, both in taste and nutritional properties. This, in turn, opens up a huge space for experimentation, search for new flavors and combinations. A varied menu with strict control of calories and quality of food is what will give the result.

Photo: Level Kitchen

Myth 2: Healthy food is expensive

Most people actually believe that healthy eating is expensive. But in reality, the daily diet of a person who chooses a healthy lifestyle consists of products available in a regular store. Expensive ingredients can be found on a more economical basis. For example, the seasonal vegetables we know (tomatoes, cucumbers, radishes, lettuce, zucchini, squash and eggplant) will be many times cheaper than Israeli avocados, sweet potatoes or peppers. At the same time, however, they are no less – and sometimes more – useful.

The story is similar to the fruits of the season. Banana, apple, orange in summer or persimmon and tangerines in winter are a great alternative to mango, papaya and other exotic fruits. The same goes for the main sources of protein. Chicken or turkey are the most affordable options and white fish (hake, pulp) is perfect as a substitute for trout or salmon. Eggs and dairy products will add balance to the diet, while not being a blow to the family budget.

Color matters: what dishes to choose for a healthy diet?
Color matters: what dishes to choose for a healthy diet?

On the other hand, “expensive” can refer not only to money, but, for example, to time. In this sense, a healthy diet is really “more expensive” than a standard diet. It takes a lot more time to plan, shop for groceries and prepare them than to eat a fast food. In addition, you will have to make great efforts to form new habits.

Myth 3: There is no place for sweets in a healthy diet

This is a common misconception. Of course, a healthy diet and, say, two liters of soda with a glass of sugar dissolved in it are incompatible things. But this does not mean that there is no place for sweets in the life of a lover of a healthy lifestyle. Almost all the sweets available in stores can be replaced with a healthier option that you prepare yourself. On the Internet, you can find a huge number of PP recipes for various desserts that will not hurt the figure.

Photo: Level Kitchen

At the same time, you need to remember not only the physical balance, but also the psychological one. A cheat meal will help you with that. The term translated from English means “violation of diet / diet”. Makes it possible to replace one of the meals once a week. As it is a scheduled break in the shape, the cheat meal facilitates the tolerance of the diet, improves the mood and also reduces the risk of uncontrolled damage.

Myth 4: To eat right, you need to leave dinner late

First you need to know what time you fall asleep. Modern diet says that the right time for the last meal is 2-3 hours before bedtime. This allows the body to fully assimilate food, digest macro- and micronutrients and concentrate on rest. At the same time, we must not forget the individual characteristics of the organism, especially the biological rhythms.

Exceeding the limit: what to do if you eat too much
Exceeding the limit: what to do if you eat too much

Myth 5: Snacks are bad, you should eat three meals

One of the basic rules of diet is at least five meals a day. The reason is simple: the less food a person consumes, the more reserves the body stores. Therefore, three meals, even if they are dense and filling, will lead to weight gain. Five meals a day are considered ideal: breakfast, lunch, dinner and two small snacks during the day. The right snack can be a sandwich on bread with lots of cereal with turkey, 50 grams of nuts and dried fruit, a cereal bar or fruit salad – there are a huge number of options.

Photo: Level Kitchen

Myth 6: If you are losing weight, you must always be hungry.

Starvation is strictly forbidden when you lose weight and follow any diet. Scientific studies have shown that when you fast due to a lack of calories, you really lose weight, but the so-called “yo-yo effect” will be activated. Then, during fasting, it is not the fat that leaves, but the muscle fibers (that is, there is a loss of muscle mass).

The end result for all starvation diets is the breakdown of food due to the inability to constantly feel hungry. Therefore, the lost weight is replaced with adipose tissue and the lost pounds are returned together with an additional 20%. For this reason, each cycle of fasting leads to the same results: more and more muscle mass is lost and in return fat is increased. To eat right and lose weight, you need to learn calorie intake and gradually reduce it by 10-20%, no more. And be sure to combine it with regular physical activity. Of course, proper nutrition and calorie control will sooner or later also lead to weight loss, but in combination with exercise, this result will be brighter and faster.

Myth 7: A healthy diet is always high in protein and low in carbohydrates.

Low carb diets have been around for years. They do lead to weight loss, but unfortunately, few succeed in consolidating success. Apart from that, such a diet has many limitations, it is not suitable for everyone. It is important to understand that carbohydrates are the main source of energy for the body and are divided into simple and complex.

More useful are the complex carbohydrates, which due to their structure lead to a slow rise in blood sugar levels. They are found in legumes, root vegetables, cereals and green vegetables.

Photo: Level Kitchen

Myth 8: Healthy eating can only be far removed from culture

This is a common misconception. Of course, you have to read the composition carefully on the labels,
but you must not go to extremes. Most vegetables, fruits, fish, cereals – whatever is in the nearest store is harmless to the body as long as it is fresh. Problems start with either improper storage or improper preparation. Now I’m not just talking about a mixture of food additives and preservatives, but also about health control in production. For us, we solved the problem simply – the companies that have never had quality problems are engaged in the supply of products to the Level Kitchen factories. In addition, we deliver the materials a few hours before they are prepared and exactly the volume needed today. We do not use preservatives and flavor enhancers, so whatever is delivered to the customer should be stored in the refrigerator for no more than two days.

How to store food in the refrigerator: 5 useful tips
How to store food in the refrigerator: 5 useful tips

The main thing you need to realize is that “wrong” food is not made from birth, but in the process.
cooking. Salmon rich in fatty acids fried in a liter of oil and salmon,
Steam – these are “two big differences”. If you use quality
healthy food and the right way of cooking, every dish can be made healthy.

Favorite of many “harmful things” – burgers, french fries, sweets – can be prepared in such a way that
so as not to damage the figure. If you do not want to spend time on cooking
experiments, you can always turn to professionals for help. For example, order a healthy delivery diet at home and enjoy your favorite meals without fear of overdoing your jeans.

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