You may believe you are an expert on calories. For most of their lives, people have been counting, cutting, and adding them up. However, when it comes to weight loss, there is still a lot of confusion about calorie counting. Many of the most common beliefs about the subject turn out to be myths. We’ve all heard a “fact” about food that we took for granted, only to discover later that it was false. There are numerous myths and misconceptions about food, nutrition, and healthy meals that have persisted throughout history. So, how do we distinguish between fact and fiction when it comes to wholesome food eating?
Read on to this ultimate fantastic guide by Meals on Me – a healthy meal delivery service, to segregate your beliefs from facts and myths about wholesome food eating.
What exactly is wholesome food eating?
Ever heard of the phrase “wholesome meal” or “wholesome food”? What exactly is it? Is it something you should try to incorporate into your diet? Or does it have something to do with the products on the market?
Wholesome meals are healthy meals that provide nutrition to your body and help you stay fit. Organic fruits and vegetables, for example, contain far more nutrients than chocolate chip cookies and chips.
We recommend the following foods and diets when it comes to Healthy meals:
1. Consume a plant-based diet that is high in fruits and vegetables.
2. Make beans or tofu the main course at all meals; eat nuts and seeds on a daily basis; and avoid or limit meat consumption.
Simply put, eating a wholesome meal entails consuming as much organic, whole-foods-plant-based food as possible and selecting meals that cause the least environmental harm.
Importance of Wholesome food eating
Eating healthy is never a waste of time, as the saying goes. In a nutshell, that is the solution. A nutritious diet may help prevent malnutrition in all of its forms, as well as non-communicable diseases such as diabetes, heart disease, stroke, and cancer, as we all know.
Two of the world’s most serious health issues are unhealthy eating habits and a lack of physical activity. A nutritious meal or a less processed diet can aid in the prevention of heart disease, cancer, and type 2 diabetes.
Another advantage of eating primarily whole foods is the wide range of nutrients interacting with one another.
So, why not add a feather to your cap by including nutritious meals in your daily diet?
Myths and Facts about wholesome food eating
All Calories are the same:
Many people believe that eating healthy means sticking to a certain number of calories per day. This myth can make it difficult to eat a balanced, nutritious diet. “You cannot compare 100 calories of salmon to 100 calories of soda,” says Samantha Cassetty, RD, former nutrition director of Good Housekeeping, Who is based in New York City.
She emphasizes that salmon is high in beneficial nutrients, such as omega-3 fatty acids and protein — one of the reasons the American Heart Association recommends eating it twice a week — that work hard to nourish your body. “It’s the opposite with soda — those calories are working against you,” she says. They are not only devoid of nutrition, but they are also high in sugar, and drinking them has been linked to an increased risk of obesity and type 2 diabetes in previous studies.
If You Cut 3,500 Calories You’ll Lose 1 Pound
The 3,500-calorie-equals-one-pound formula simply does not take this into account. According to an article in Today’s Dietitian, it also does not take into account other factors such as gender, changing diet and exercise habits, and poor compliance. Carson C. Chow, Ph.D., a senior investigator in the National Institutes of Health’s (NIH) mathematical biology section, is quoted in the article as saying, “Every 10 calories per day decrease in calorie intake leads to an eventual one-pound loss, but it can take three years to get there.” (You can test this new math by using the National Institutes of Health’s Body Weight Planner tool.) This is not as appealing to dieters as the 3,500-calorie rule, but it is more accurate.
According to Cassetty, this is a gross oversimplification of the science of calories and is far from how weight loss works in real life. “Overall body size, genetics, sleep, and stress all have the potential to complicate this general rule,” she explains. As a person loses weight, the number of calories required to maintain that weight decreases.
Every calorie in food is absorbed by your body
There is a distinction between the number of calories in a given food and the number of calories your specific body absorbs from that food. According to research, the number of calories you can absorb depends on the composition of your gut microbiome, among other factors. In a previous study, Harvard researchers discovered that calorie counts differ between raw and cooked foods. There’s also the fiber effect to consider. Because your body does not absorb fiber (the indigestible part of plants), the amount of fiber in food can also affect the number of calories you consume. According to one small study of 18 people published in the American Journal of Clinical Nutrition, almonds contain more calories than they contribute to a person’s diet.
Calorie Labels are Accurate
When it comes to calorie information on nutrition labels, what you see is not always what you get. “Manufacturers have some leeway,” Cassetty says. According to the US Food and Drug Administration, food manufacturers are allowed by law to be up to 20% off with this number (FDA). That means a product you think has 200 calories could actually have up to 240 calories. A study published in the journal Obesity examined the accuracy of nutrition labels and discovered that prepackaged convenience meals contained 8% more calories than their labels claimed. That can quickly add up.
Is Your Treadmill or Fitness Tracker’s ‘Calories Burned’ Display Accurate?
Many calorie counters live and die by the “calories burned” readouts on their fitness trackers and exercise equipment. According to Cassetty, it’s very common for people to decide to eat an extra snack or dessert based on a number provided by their device. However, according to a Stanford University study published in the Journal of Personalized Medicine in May 2017, wearable fitness trackers are generally off by 27%. “That’s a significant sum. “If you overestimate your calories burned by that much, it can not only make losing weight impossible, but it can also result in weight gain,” she says.
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