THE food culture it promotes the idea that a certain body image gives you a certain level of acceptance. Except this particular body image usually looks like something utopian. The result is that, no matter how much effort you put into reaching this image of acceptance, you are almost always left with a feeling of unsatisfiedness, which can significantly affect your mental health. And while indeed, there are dietary habits and choices that we must follow to ensure a healthy body, these choices certainly have nothing to do with extreme behaviors and hysteria. In addition, many of the established views on nutrition are wrong, as experts point out. The The Every Girl collected nutritionists’ opinions on what we should learn from the beginning, abandoning the problematic ideas of food culture and adopting healthier habits:

Myth #1: Food is either good or bad

Every food falls into one of two categories: Vegetables, good. Sugar, evil and so on. We learned to categorize them foods in this way, accompanying what we eat each time with a heavy load of criticism. The nutritionist Erin Reeves characterizes this tactic a “incredibly harmful mindset”explaining that because this habit is so deeply ingrained, it can create a sense of shame, anxiety, and guilt around food and lead to eating disorder behaviors. “What we need to understand is that our self-esteem does not depend on the food we eat“, he characteristically says. So instead of labeling foods as good or bad, it’s important to understand that different foods nourish us in different ways. Reeves encourages us to let go of shame and embrace the precious energy and pleasure that food provides.

Myth #2: Detox diets cause weight loss

Dietitian Alyssa Wilson urges you to break the dangerous pattern of detox diets. They can indeed lead to weight loss, but only in the short term. In fact, “detox diets they can do more harm than good». The expert suggests enriching your diet with whole grains, fruits and vegetables, lean proteins and healthy fats, i.e. foods that support the body and enhance its natural ability to detox.

Myth #3: Avoid or limit carbs

Surely you have heard that if you want to lose weight, you have to limit them carbohydrates. According to Reeves, however, this is nothing more than another nutritional myth. In fact, explains the expert, our body needs at least 50% of our daily calorie intake to come from carbohydrates. “Anyone who excludes carbohydrates from their diet can lose weight only after ignoring the basic needs of their body,” he says. She adds, in fact, that this practice can ultimately lead to the opposite effect, causing weight gain, as the body replenishes its carbohydrate stores. In addition – and this applies to any food group – the “all or nothing” practice can lead to extreme eating behaviors and zero results. “Carbohydrates are awesome, and every person on this earth should be incorporating them into their diet every day,” adds Reeves.

Myth #4: Fast food is purely bad

It’s easy, delicious and very capable of relieving your cravings. Yet our culture has demonized it for years. Dietitian Wendy Lord admits that the fast food it doesn’t contain as much nutritional value as other foods, but it clarifies that its occasional consumption will not destroy your health, nor will it contribute to weight gain. She agrees that extreme solutions are likely to backfire, creating intense cravings and leading to overeating. By learning to adopt a gentler attitude towards fast food, we will be able to enjoy it without unnecessary guilt.

Myth #5: Intuitive eating is something everyone should practice

The trick is actually simple: Eat when you’re hungry and stop when you’re full. As easy as it sounds, however, other factors intervene and spoil the simple “recipe”: Beliefs, culture, habits and more, which add complexity to the mix. Reeves argues that intuitive eating takes practice and suggests looking for reasons why you want to do it: Are you trying to distance yourself from modern food culture or reduce your stressful relationship with food? The expert warns to be careful, because, unconsciously, intuitive eating can be disguised as another weight loss plan. The important thing is to learn to “listen” to your body and its needs.

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