5 nutrition myths Katrina Kaif’s fitness instructor wants you to stop believing RIGHT NOW

Eating carbs is bad for human body! Fat consumption shoots up overall body fat percentage! Vegetarian food has low or minimal protein intake! These are some common food myths that we all have come across.

While we often make food choices based on our understanding of its nutrition value, the importance of maintaining a healthy diet, especially for overall health and heart health, is often underestimated. An unhealthy diet can put your heart health at risk for cardiovascular diseases – and this is not a myth!

Despite advancements in nutrition research and science, we are often influenced and thus conditioned to hold on to these nutrition myths and notions that have been proven wrong. Let us bust some common diet and nutritional myths that you may be following. It is time to change your perception towards your health.

Myth 1: Fat consumption will make you Fat

Fats have often been considered as the reason behind weight gain. People these days, consider consuming a food plan which has no or negligible amount of fat to lose weight or to be just fit. But all fats are not bad for your health, however excess fat should be avoided. ICMR-NIN recommend that minimum 30% of your total calories must be obtained from fat since your body requires fat for various metabolic functions and to absorb fat soluble vitamins. There are two types of fatty acids, saturated fatty acids, and unsaturated fatty acids. While the former, saturated fats are necessary for the body, in excess they are considered unhealthy and attribute to increasing the bad cholesterol level in your body and thus, affecting heart health. Whereas, unsaturated fats like MUFA, PUFA (omega-3 and omega-6 fatty acids), are considered as good fats and are beneficial for our body’s health as they enhance brain health, and heart health.

Myth 2: Single seed oils are the best for health

Oil is an integral part of our everyday cooking. It goes into almost all our meals, therefore choosing the right oil is extremely important. While a lot has been said about the health benefits of single seed oils like groundnut, soya etc., these oils do not give you the right balance of fatty acids required for nutrition. A multi-source oil or commonly known as blended oil, which is a combination of two or more oils is a better option. Why? Because they have multiple nutrients which a single seed oil may not provide. With blended oils you do not need to worry about oil rotation, which means changing your cooking oil frequently. A blended oil is formulated with the help of research and understanding of the benefits of the two oils to give you a good balance of fatty acids like MUFA and PUFA. These oils help in maintaining heart health and may also have antioxidants to help improve immunity. Blended oils are a great way to ensure you get the right balance of fatty acids for overall health and heart health!

Myth 3: Vegetarians have a hard time getting enough protein

As animal protein sources have become synonymous with protein, many people struggle to identify vegetarian sources of this essential nutrient. Despite this, adequate protein can easily be attained from plant sources through a well-planned and varied diet. Plant-based protein typically contains more dietary fiber and less cholesterol & saturated fat than animal-based sources of protein. These two factors are cornerstones of a heart-healthy diet. There are also many versatile plant-based sources of protein that fit into a healthy eating plan, combinations like dal chawal, dal khichdi, pita with hummus are great sources to meet protein quantity and quality. One can also have legumes (beans, lentils, peas, and peanuts), soy products, whole grains, milk, nuts, and seeds to meet protein requirements

Myth 4: Heart healthy food = tasteless food

Heart-healthy foods are lower in fat, cholesterol, and sodium and higher in fiber, but this does not mean they are tasteless. Try adding herbs and spices like basil, cinnamon, ginger, onion powder, paprika, and sage, or spritz on lemon juice, lime juice, or vinegar which can enhance taste of your heart healthy meals!

Myth 5: Skipping Meals Will Help in Weight loss

Losing weight has become such a trend and almost an obsession, especially among the Gen Z who are ready to skip meals to lose weight. However, ignoring your body’s nutritional needs, and unhealthy weight loss habits can lead to several nutrient deficiencies, further giving impetus to various medical issues. Skipping meals can sometimes lead to binge eating and all-day snacking for some people which is a cause of weight gain. Instead of skipping meals, the ideal way to watch your weight is eating in moderate proportions.

Sometimes making the right food choices can be confusing, especially with the added pressure of food & nutrition myths and inadequate information. Having said that, making small and simple changes can go a long way towards health. Try to include a healthy mix of fruits and vegetables in your diet while maintaining the required calorie count per day, engage in moderate exercises, and drink plenty of water daily to achieve your health goals.

By Yasmin Karachiwala, celebrity pilates master instructor

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