4 Nutrition Myths That Need To Die: This World Nutrition Day

Significance of consuming protein in our daily life

World Nutrition Day
Coronavirus, Protein 101
May 28, 2020

Right To Protein Team

4 Nutrition Myths That Need To Die: This World Nutrition Day

With limited diet related information, lack of awareness surrounded around food consumption habits, it seems like our idea of proper nutrition are always wavering— especially when it comes to choosing the right source and amount of nutrients our body needs. This World Nutrition Day let’s tackle some of the most pervasive nutrition related misconceptions:

Myth 1: Breakfast is the most important meal of the day

While it was once thought that eating breakfast was one of the most important meals towards setting yourself up for a healthy day, research shows that this might not be the case for many. For instance, research shows that skipping your first meal of the day-breakfast, may result in reduced calorie intake. Additionally, Skipping breakfast is an integral part of intermittent fasting methods. As the eating window in intermittent fasting usually ranges from lunch until dinner, which means that one skips breakfast every day. Intermittent fasting has shown effective results in reducing calorie intake, increasing weight loss and improving metabolic health. Nonetheless, it’s important to mention that eating or skipping breakfast does not suit everyone. The effects of each vary by individual bodies.

Truth: There is evidence that shows eating a well-balanced, well-proportioned and timely meal that fits your body’s needs may benefit your health by reducing inflammation and body weight.

Myth 2:  All high-fat foods are unhealthy

Many people still fear that high fat foods lead to weight gain and do no good to our body, thereby following strict low-fat diets in the hopes that cutting their fat intake will benefit their overall health and well-being. Contrary to popular perception, fat is critical for several body functions, including regulation of hormones, body temperature, immune function, insulin signaling, and nutrient absorption. However, one must ensure to consume healthy fats such as: avocados, quinoa, beans etc. As these fats are needed to perform several body functions and are good source of balanced diet.

The problem lies in eating saturated fat that is responsible for increasing blood cholesterol levels and low-density lipoprotein levels. According to nutritionists, limit your cholesterol intake to less than 300 mg daily, and less than 200 mg daily if you have a history of heart attacks, or diabetes, or are over 55 (women) or 45 (men). Although, one should be extremely cautious about the extremes in either direction, whether it is consuming a very low fat or consuming a very high fat diet, either of these would harm our health when continued for long-term.

Truth: There are a variety of healthy fat foods that are extremely nutritious and should be present in our diets such as: Avocados, Nuts, Seeds, Fish, lean Chicken, Paneer etc.

Myth 3: Vegetarian foods don’t have complete protein

The biggest myth surrounding vegetarian diet is that it lacks complete source of protein, making vegetarians protein deficient. However, there’s no reason to believe it!  If you eat a well-balanced diet, there is a high probability that you will meet your daily requirements, irrespective of whether you follow a vegetarian or a non-vegetarian diet. What is important for vegetarians or plant-based diets is that one must ensure to consume a variety of protein rich sources that are incomplete protein by itself, but when eaten with other sources of protein makes it a complete protein. It’s impossible not to get enough protein if you’re eating a balanced diet. To up your protein intake, load up on a variety of protein rich options like beans, lentils, paneer, soy milk, tofu, milk, nuts and seeds to your everyday diets. Protein Index is a great reliable guide that helps one find out about the whole foods that are protein rich!

Truth: Consuming a variety of incomplete protein foods during the meal, certainly ensures that vegetarians have met their daily protein needs.

Myth 4:  Protein only comes from milk, meat and egg

Nearly every food on this planet contains protein, although the composition will vary. Some of the vegetarian option that are rich sources of protein are: milk, paneer, tofu, soy, legumes, grains, lentils, chickpeas, beans, nuts and seeds etc. Non-vegetarian sources of protein come from: eggs, meat, chicken, fish etc. However, Protein comes in two forms ‘Complete and Incomplete’. Complete protein like milk, eggs and soy are among other food sources that contain all the 9 essential amino acids required by the body to remain healthy and fully functional. While the incomplete protein such as legumes, vegetables etc. lack few essential amino acids. But consuming a variety of incomplete sources of protein is as good as consuming complete protein.

Truth: Protein can be consumed from a variety of sources – plant and animal

Although these nutrition myths are likely to stay, educating yourself, by separating fact from fiction when it comes to nutrition from trusted sources can help you lead a healthy and balanced lifestyle.

 

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

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