Ask a Dietitian

March is nutrition month and every year the Dietitians of Canada come up with a new theme to help Canadians make better food choices.  This year’s theme is “Get the Real Deal on your Meal” and it’s all about busting up food and nutrition myths.

Some of my favorite myths from this year’s campaign include:

 Avoid carbs if you want to lose weight.

The Truth is that weight loss has to do with calories in and calories out.  Whether eating 1400 kcal of high protein foods or 1400 kcal of high carb foods, you will get the same results.

Short Term:

Eating fewer carbs might make you eat fewer calories overall if you just cut out some of the carbs. (ex: have 1 slice toast instead of 2, skip the muffin and avoid pasta at dinner.

Some carbs are served with lots of fat so when you cut the carb snacks you may be cutting the fat too which also helps cut calories.

Eating more protein may help with satiety which makes it easier to eat less food.

Long Term:

It might become boring and unsatisfying

Your body needs carbs for energy

Carbohydrate foods like fruits, vegetables, whole grains, dairy and legumes are very nutritious and cutting them out may lead to nutrient deficiencies

Carbohydrate foods are high in fibre, which help fill you up

The Bottom Line for Long Term Weight Loss Success:

Control your Portions

Eat high fibre Carbs

Exercise daily

Know your habits

Go slow

Expect challenges

Myth: Late night snacking will make you gain weight

The Truth is, it isn’t the time of day but the type and amount of food eaten.  If you have high sugar beverages and fat laden snacks before bed you may consume more calories than your body needs in the day and this will lead to weight gain.

What if you are hungry at night?

Consider having a later dinner

Choose something small and nutritious: ½-3/4c whole grain cereal, skim milk and some berries or a piece of fruit.

If you work late you should plan for a snack later in the day too.

Myth: You’ll gain weight if you Follow Canada’s Food Guide – it recommends too much food

The truth is that the amount of food recommended in Canada’s Food Guide is an average amount recommended for most Canadians.  Depending on your level of activity, height and weight, you may need to eat more or less.  If you eat foods that are high in fat and sugar you may end up consuming more calories than you need without meeting the recommended servings.  The food guide recommends you limit foods and beverages that are high in sugar, fat, calories, and salt.  Take another look at portions, you may be eating more than you think.