Forget everything you know about ‘healthy’ eating

Q: What’s the number one myth about healthy eating that you encounter in your work which needs to be busted asap?

A: That there is only one way to eat healthy. Everyone is different – different genetics, different lifestyles, different cultures, different income levels and different levels of education – so our diets are also going to look very different. One person's version of 'healthy' is going to look very different from another's, and that's okay! Focus on what feels best for you and your body, rather than what everyone else is doing. 

Q: Are low-fat foods and sugar-free soft drinks a valuable health hack, or do they encourage an unhealthy attitude to food?

A: I think it's not necessarily the food itself that is the issue, but how it is marketed. Marketing of diet foods generally relies on dichotomising foods into the ‘good’ or ‘bad’ categories, depending on factors like number of calories, amount of fat, or the sugar they contain. This kind of marketing encourages us to feel morally superior for eating so-called ‘good’ foods and guilty or shameful for eating ‘bad’ foods, which can lead to a poor relationship with food. The reality is that fat and sugar aren't inherently bad for your health – having too much of anything isn’t good. Low-fat and sugar-free foods can absolutely have a place in a healthy diet, but if the idea of eating the ‘real thing’ rather than the diet version makes you feel anxious, it might be a red flag that you need to work on your relationship with food.

Q: Let’s talk fad diets, for example paleo, keto, low-carb, and intermittent fasting. Which of these do you think is the most overhyped or problematic from a nutritional perspective? And are there any that you recommend to patients?

A: I think any unnecessarily restrictive diet is problematic. Removing whole food groups from your diet, or restricting when you can eat, would leave anyone feeling restricted and deprived. In most cases, this leads to ‘yoyo-ing’ and over-indulging on food when you do have the opportunity to eat it again. The best kind of diet is one that is sustainable and easy for you to stick to over long periods (ideally for life!), rather than something you can only follow for a few weeks at a time before you burn out. The only instances when I will recommend restrictive diets to patients is where it is medically necessary, such as a keto diet for treatment of epilepsy or a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) diet for certain cases of irritable bowel syndrome (IBS). Even then, it’s important to be careful when cutting out any foods to ensure they are being replaced within the diet to avoid any nutrient deficiencies. 

Q: A lot of ‘superfoods’ have had viral moments in the sun. But which foods are the unsung heroes of a healthy diet?

A: Certain foods get hyped up for being a 'superfood' because they're rich in certain antioxidants, vitamins or minerals, but the reality is we need a variety of nutrients to thrive. I'd consider all wholefoods (fruits, veggies, wholegrains, legumes, nuts and seeds, lean protein sources) to be 'superfoods' in their own right. Different foods provide you with different nutrients, so ensuring you’re getting a balance of different foods (including yummy treats!) is essential to supporting your health. However, if I had to choose one ultimate ‘superfood’ it would be the humble legume. Legumes – like chickpeas, lentils and beans – are high in plant-based protein to keep you feeling fuller for longer, a great source of fibre to support a healthy gut and contain a variety of vitamins and minerals such as iron, zinc, calcium and B vitamins, just to name a few. 

Q: As a dietitian who’s active on social media, what do you think have been the positives and negatives about the way dietary advice and recipes can spread like wildfire online these days?

A: While social media can be an amazing place to be inspired, it can also be a very confusing place for nutrition advice. As I mentioned earlier, nutrition is extremely individual — just because something works for the genetically blessed influencer with a 6-pack, doesn’t mean it’s the right way of eating for you too. We could all eat the exact same diet and still look very different. When looking at nutrition information online it’s good to look out for any red flags, such as:

• Does the person have any qualifications in nutrition?
• Are they trying to sell you something (like a program or supplement)?
• Are they telling you to cut out certain foods or food groups?
• Does it sound too good to be true? If so, it probably is!

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