Monday, January 20, 2014

5 Cliché Nutrition Fads…and why they’re actually true.

1.       Don’t Skip Breakfast!
When trying to lose weight or cut back on caloric intake, breakfast is usually the first to go…in fact, by skipping breakfast you are actually doing the exact opposite of what you intended! “Don’t skip breakfast!” is not just a money-making idea from big cereal companies, it has definite health benefits. Studies show that children who eat breakfast regularly have increased levels of fiber and calcium, and decreased intake of saturated fat. Eating in the morning starts of your metabolism and balances your diet for the day so you’re not scarfing down food by the time you get to lunch! So even if it’s just an apple or a piece of toast, make sure you’re getting that first meal in!
2.       Drink Lots of Water!

There’s a reason we can’t live without water…it’s so good for you! It’s better than juice and pop for obvious reasons, but there are some benefits of water that you may not know. For example, did you know that drinking a glass of ice water ten or fifteen minutes before a meal will fill you up so you don’t eat as much? Or that drinking water all day will cleanse your body and rid it of waste products? So make sure you’re getting your minimum 8 glasses a day, you’ll be thankful!
3.       An Apple a Day Keeps the Doctor Away!
Higher levels of fruit consumption has been linked to lower risk of chronic disease in multiple different studies. Fruit is full of antioxidants and vitamins that boost your immune system (therefore you won’t get sick, and won’t have to go to the doctor! See how this works?) and leave you feeling satisfying without tons of added fats. Fruit is a great filler in between meals…so opt for a handful of grapes instead of a handful of chips!
4.      Don’t Eat After 9pm!
Ever heard the tip that you should turn the lights off in the kitchen after 9:00? It’s true! Dinner (and maybe a little dessert) should be the last thing you eat! Think about it…if you eat late at night, what are you doing afterwards? Sleeping, right? So you’re not using the calories you consumed in that late night snack. Studies show that late night eating is linked to the same personality features of obese women such as lower self-esteem and cooperativeness.  Eat a satisfying, nutritious dinner and if you sweet tooth is begging for it, have a little dessert, and you shouldn’t need anything else after that…but if you do, drink a tall glass of water (that’ll fill you up, remember?) and you’ll be fine!
5.       Satisfy Your Cravings!
Yes, you read right! If you continually deprive yourself of the things you want the most, you will not only be ridiculously unhappy, but you WILL crack! And when you do crack, you will binge until you hate yourself. If you want a chocolate chip cookie, eat a chocolate chip cookie! Just don’t eat the whole box. Eating healthy should be a lifestyle, not a fad diet…you need to enjoy it, that’s the only way you’ll stay strong.

Emily is a freshman nutrition and dietetics major at Miami University and is the social media intern for Grass Roots Nutrition. She loves cooking healthy, nutritious snacks for her family, her favorite snack to make is homemade hummus!

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