So many clients come looking for me to help them eat less. And that doesn't surprise me, because that narrative has been humming in the background of our food culture for many years. In actuality, though, many of these clients would benefit from eating more, not less. Eating more consistently, eating more variety, eating in a way that balances nourishment and pleasure. I encourage clients to focus on nutrition by addition. I encourage clients to ask themselves, "How can I give my body what it needs right now?", rather than, "How can I make myself get by with less?".
An outdated piece of nutrition advice that seems to be ingrained in many of our minds is that weight loss is the "cure all" for many ailments and other symptoms. Weight is not an accurate sole determinant of one's health. People can be healthy at different sizes, and weight loss is not a fix for all ailments and symptoms. Intentional weight loss or dieting and restricting for weight loss can be more detrimental for someone's health than it would be to stay at their current weight. Dieting is not a successful or permanent solution. Instead, I work with clients to make sustainable and balanced changes over time that feel safe. I also make sure to provide education on how to advocate for oneself with their other medical providers when seeking treatment, as well as education on the toxicity of diet culture.
As a nutritionist with over 27 years of experience, I still frequently encounter the myth that "fat makes you fat." The truth is, healthy fats from foods like avocados, nuts, and olive oil provide energy and help absorb nutrients. At Smaller U Weightloss, we focus on lean proteins, high-fiber whole grains, and healthy fats, not cutting calories. Losing 1-2 pounds per week through better choices is sustainable, unlike extreme diets. I encourage focusing on nutritious options and listening to your body rather than obsessing over numbers. The key is building healthy habits and being kind to yourself, not restrictive rules. For example, many clients think they have to cut out entire food groups to lose weight, but that often backfires. Instead, we teach moderation and balance. Have a slice of birthday cake, just don't eat the whole thing! And stay active - even just walking or doing light exercise a few times a week provides huge benefits. Some supplements or protein powders can help support goals when real food isn't an option, but should never replace it. Trusting in balanced nutritious foods for weight loss and maintenance leads to success. Many strict dieters get trapped in an unhealthy cycle of restricting and then overeating. But when you give your body what it needs, you feel energized, satisfied and motivated to stay on track.
One piece of outdated nutrition advice I still hear, is "won't fat make you fat?" The old dogma of fat being a macro that will increase your waistline is ingrained in many people, especially chronic dieters from the 80's and 90's. I begin with explaining where in our body fats are used and stored, then share the difference between good and bad fats, highlighting how bad fats create inflammation, less receptive cells, and poor brain health. I then work to explain what healthy fats are and how some of them even work to keep fat off the body.
Debunking the "Low-Fat Diet" Myth for Sustainable Health As a Registered Dietitian Nutritionist at Prowise Healthcare, there are clients I meet who subscribe to the notion that low fat is the solution to losing weight and even healthy living. This low-fat idea, which became popular in the '80s and '90s, still has not gone away despite studies emerging on the benefits of healthy fats. Still, many people shudder at the mention of avocados, nuts, and olive oil because they think these foods will add fat to their bodies and even waistlines. This misunderstanding not only pinches their diverse sources of food but also takes away their healthy fats which are key in promoting heart and brain normal functioning. To eliminate this inaccurate claim, I place stronger emphasis on the idea that even healthy fats are required in moderation. I also teach my clients the facts including the fact that fats come in trans forms, saturated, and unsaturated. For example, I put it concisely that trans fats are inflammatory and not good for the cardiovascular system so they should be eliminated as much as possible while including unsaturated fats like the ones found in olive oil, avocados, and fatty fish that lower LDL cholesterol and encourage a healthy heart. Because this new understanding shifts become the main reason for my clients' healthy food choices, they do not have to suffer or viciously crave food anymore and can have various foods within reach. I work in consulting with people on ways in which they can formulate a proper eating regime based on reasonable proportions of macronutrients. In place of stressing on low-fat items, which are in most cases loaded with processed sugar, we emphasize consuming wholesome foods that nourish the body and help in energy replenishment.
As the CEO of GardenCup, a meal delivery service focused on nutrition, I still see many clients following outdated advice like "fat makes you fat." The truth is, dietary fat is essential for health and provides energy. I educate my clients thatthe types of fat matter most. Saturated fat from red meat and full-fat dairy should be limited, but monounsaturated fats like olive oil and avocados, and omega-3s from fish, are part of a balanced diet. Another myth is that "breakfast is the most important meal." For some people skipping breakfast works fine and won't ruin your metabolism. At GardenCup we offer nutritious salads, grain bowls and smoothies whenever people want to eat. There's no perfect formula, just listening to your body. Many also think "calorie counting" is necessary to lose weight. While calories matter, obsessing over numbers often backfires. I encourage focusing on whole foods, watching portion sizes, and choosing nutritious options. Losing 1-2 pounds a week by making better choices is sustainable, unlike extreme diets. For long term success, build healthy habits and be kind to yourself.
A common piece of outdated nutrition advice I still encounter is the notion that all fats are bad for you. Many clients come to me believing that avoiding fats altogether is the key to a healthy diet. This misconception often stems from decades of diet culture that demonizes fats without distinguishing between healthy and unhealthy sources. I emphasize that fats play a crucial role in overall health, especially when sourced from nuts, seeds, avocados, and fatty fish. I recall working with a client who had been following a strict low-fat diet for years, feeling frustrated and depleted. After reviewing her food intake, I pointed out the absence of healthy fats in her meals and explained how incorporating them could enhance nutrient absorption and satiety. We started introducing olive oil in her salads and snacking on almonds, which not only improved her energy levels but also made her meals more enjoyable. The transformation was striking; she began to feel more vibrant and balanced in her approach to eating. To address this outdated advice directly, I focus on educating my clients about the different types of fats and their benefits. I use clear visual aids, like charts, to explain the difference between saturated, unsaturated, and trans fats, showing how the latter two can impact health. By advocating for moderation and balance, I help clients develop a more informed perspective on dietary fats. We work on meal planning that incorporates healthy fats while ensuring that they feel satisfied and nourished. This approach not only dispels the myth that all fats are bad but also fosters a healthier relationship with food. Research supports the idea that including healthy fats can improve heart health, reduce inflammation, and aid in weight management. Clients who embrace this balanced perspective tend to report greater satisfaction and improved health outcomes, demonstrating the effectiveness of correcting outdated nutrition advice with evidence-based practices.
A common misconception is that all dietary fats lead to weight gain and should be avoided, a belief rooted in the low-fat movements of the 1980s and 1990s. This misunderstanding can cause clients to fear including healthy fats in their diets. It's vital to educate them about the distinction between healthy and unhealthy fats, highlighting that healthy fats from sources like avocados and nuts are essential for overall health, including hormone regulation and nutrient absorption.
One piece of nutrition advice that's outdated is the idea that 'one-size-fits-all' diets work for everyone! Our diet fuels our energy and has a huge impact on our skin health. By discovering which foods make you glow and which ones don't vibe with your body, you can create a personalized nutrition plan that boosts both your skin and overall well-being.