10 steps to a healthy food attitude

What does it take to have a good food attitude? Eating should be a pleasurable experience, so go ahead and enjoy your food. Here are 10 common beliefs to challenge in order to embrace a healthy outlook on food and eating.

1. Skipping meals helps you lose weight.
Contrary to what you may have heard, starving yourself isn't the way to slim down. Eating several small meals throughout the day helps boost the rate at which your body burns calories; helps you feel more energetic and helps manage your weight. In fact, research has shown that those who skip breakfast tend to consume more food/calories later in the day, which could contribute to weight gain. (Click here to read about more nutrition blunders.)

2. Eating healthy means cutting out high-fat foods from my diet.
You don't have to give up the foods you enjoy for the sake of healthy eating. Enjoying delicious foods is one of life's greatest pleasures and all foods can be part of a healthy diet. So indulge in your favorite foods once in a while and remember that no one food is considered bad for you, it's your total diet that counts.

3. Eating healthy is expensive.
Some of the most inexpensive foods are also highly nutritious. For example, whole-grain breads and cereals, pasta, brown rice, beans, fruits and vegetables are low in fat and provide dietary fibre. Canned and frozen vegetables and fruits provide the same variety of essential vitamins and minerals as fresh produce and can be less expensive.

4. Carbohydrates are fattening.
Carbohydrate foods such as grains, legumes, potatoes and corn are naturally low in fat. In fact, one gram of fat has more than double the number of calories found in carbohydrates. However, any food eaten in excess of what our body needs can contribute to weight gain. Be cautious of the portion sizes, as well as the spreads or sauces you add that may add extra calories and fat.

5. People who are lactose intolerant cannot consume milk products. Individuals with lactose intolerance can reap the nutritional benefits of milk. Some milk products can be consumed depending on the individual's tolerance. For example hard cheeses, such as cheddar or yogurt, contain minimal amounts of lactose and are often well tolerated. Fluid milk is often better tolerated in smaller amounts spread throughout the day with meals. Lactose-reduced milk as well as lactose-digesting enzymes and tablets are other options to consider.

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6. Foods such as eggs are bad for cholesterol levels.
Cholesterol is found in animal foods such as dairy products, meat, egg yolks and organ meats. Many avoid eating these foods because of their cholesterol content, however high blood cholesterol is just one risk factor for heart disease. For most, eating cholesterol-containing foods has a small effect on blood cholesterol levels; it's eating foods that are high in fat, especially saturated and trans fats that have a greater effect. If you are generally healthy and do not have high blood cholesterol, your diet can include eggs and other cholesterol-containing foods.

7. I need to take vitamin and mineral supplements, even if I'm eating well. 
If you are generally healthy and eating according to Canada's Food Guide to Healthy Eating, vitamin and mineral supplements may not be necessary. Taking supplements can be harmful as toxic levels of some nutrients are more likely to be reached when you are taking supplements instead of food. Food is your best source of nutrition, providing disease-fighting properties such as antioxidants and phytochemicals that a vitamin/mineral supplement doesn't. Specific individuals may require vitamin and mineral supplements, so talk to a health professional if you think you may need a vitamin/mineral supplement.

8. High-protein diets promote healthy weight loss.
Diets that promise weight loss are often lower in overall calories, so you are likely to lose weight regardless of the types of foods you are eating. Low-carbohydrate, high-protein diets are often too high in fat, too low in fibre and deficient in many essential vitamins and minerals. You may feel nauseous, dehydrated and constipated if you are not eating enough carbohydrate foods. Following Canada's Food Guide to Healthy Eating, in addition to regular physical activity, may help you to achieve and maintain a healthy weight.

9. Eating fat is bad for my health.
Fat is an essential nutrient for good health; however, eating too much may lead to weight gain and/or obesity which could result in an increased risk of heart disease and diabetes. Different types of fat have a different effect on blood cholesterol levels. For optimal health, choose less saturated and trans fat, and more polyunsaturated (including omega-3 fats) and monounsaturated fats.

10. Fruits and vegetables are not safe to eat because they contain pesticides.
Pesticides undergo strict evaluation before being approved for use on Canadian produce. Canada has one of the safest food supplies in the world, with several government bodies ensuring the safety of fresh fruits and vegetables in the country.

Once you demystify the numerous myths about nutrition, you can enjoy the freedom that comes with having a good food attitude.

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