Disclaimer:
The information provided in this post is based on current research and widely accepted scientific knowledge. However, it is not intended to replace professional medical or nutritional advice so before making any major changes to your diet or lifestyle, it's always best to consult with a healthcare provider or dietitian. Everyone’s body is different, always make decisions that best suit your personal health needs.
Have you ever wondered how where our lifestyle habits come from? Many have been passed through Society for generations. Some have been recently questioned and found to be myths which have now been debunked.
I remember when I was in University studying Health Science (Nutrition) there was a subject on developing meal plans for people with different needs. My task was to develop a meal plan for an 8 year old boy based on the food pyramid. I still remember looking at the recommended guideline that a child of this age should have at least 5 serves per day of carbohydrates. To put that in perspective, one serve is equivalent to 2 slices of bread. At the time I was thinking “this has to be wrong!”
Overall, society is in a good place – we’re slowly debunking fad diets and “one size fits all” approaches. Instead, turning toward more individualized and balanced approaches. As parents, it is up to us to set the stage for next generations' habits. Now that we have access to this knowledge online things can improve. But the misinformation is STILL out there in droves. It is still tricky to navigate what is true from what is false.
I’d like to share now three of these myths that were most impactful to me after changing my habits. I hope this will empower other parents to discover the secrets that have been holding society back.
MYTH 1 - Eat Three Meals a Day
For as long as we can remember: breakfast, lunch, and dinner are just part of the routine—no exceptions. But where did this come from? Do our bodies actually need to eat three meals, every day?
Origin: Eating three times a day is thought to have originated during the early 1800’s when structured meal times fit the rigid schedules of factory workers in Britain. It quickly became a societal norm.
The Truth: There’s no magic number of meals. What we call “Fasting” (consuming fewer meals or only eating within a certain time window) has actually been linked to many better health outcomes. Including things like weight control, improved metabolism & increased energy levels have all been reported by fasters. The truth is, the ideal meal frequency depends on the individual, not a rigid schedule.
Why do we get hungry and tired if we don’t eat three meals?
The short answer is conditioning. Our bodies have been adapted to eating three times a day since we've been doing it al our lives. The good news is, we can re-condition our bodies to a new norm and it doesn't take that long in the scheme of things.
I let go of the three meal a day rule after reading “Inner Engineering” by a man known as Sadguru. It took me a month or two to adjust. After that I noticed a bunch of positive things happening like:
- No more cramping, bloating or diarrhea
- No more afternoon slump
- Improved mood
- Increased Energy
Exceptions: People who are growing (children), highly active or on specialized diet. Additionally, remember that fasting should not be seen as a “rule”. It’s not for everyone.
Experts to learn more from:
· Dr. Mindy Pelz - Fast Like a Girl
· Dr. Jason Fung - The Obesity Code
· Dr. Valter Longo - The Longevity Diet
Myth 2: “Breakfast Is the Most Important Meal of the Day”
"Never skip breakfast” is something many of us were raised hearing. We’ve been told for ages that breakfast is key to jump-starting metabolism and fueling the day ahead.
Origin: This idea was in fact introduced by heavily marketed by companies like Kellogg’s, who found it good for business to promote breakfast foods as essential to good health.
The Truth: While breakfast is important for some, it's not necessary for all. Studies have found that skipping breakfast doesn’t automatically lead to poor health or weight gain. For some, skipping breakfast boosts focus and energy.
Quote: "Breakfast is no more important than any other meal—it’s about what and when you eat, not whether you eat breakfast." – Dr. David Ludwig, Harvard Nutrition Expert.
Resource: Harvard Health on Breakfast Myths
Myth 3 - The Original Food Pyramid
Perhaps the weirdest myth on this list. Until very recently, carbohydrates sat at the foundation – asking to be consumed in large quantities. Along with this, the line “Carbohydrates Are Our Primary Source of Energy” was taught. This led millions of Americans (and then the world) to eat low fat, high carb diets. Here's what happenedi…
Origin: The USDA food pyramid of the 1990s was originally meant to provide Americans with a simple guide to healthy eating. Perhaps well intended. The board of nutritionists and health professionals asked to create the pyramid originally released a very different set of recommendations. However, these were rejected because of a petition by the Agricultural and Food industry. The industry was unhappy with the recommendations, instead pushing for a heavier emphasis on carbohydrates. They were allowed to influence the outcome and a new set of recommendations was released with grains and refined carbohydrates placed at very the foundation to every American diet - contradicting science and the advice of actual health professionals..
The Truth: The body efficiently runs on fat in the absence of carbs. This is a healthy metabolic state called ketogenesis—where fat is burned for fuel. This is normal and can be achieved through fasting.
Resource:
Luise Light, MS, Ed – A former USDA Director of Dietary Guidance and Nutrition Education Research was one of the first people to point out that the food pyramid was influenced by lobbying efforts, leading to an overemphasis on carbohydrates.
Other myths
There are other myths to be aware of including:
- “Food Additives Are Completely Safe” – We simply don’t know the long-term effects of many food additives. Some (sweeteners and food dyes) have been linked to hyperactivity in children and even cancer in high doses. But we really don’t know.
Quote: "We need to re-evaluate some of the food additives marketed as 'safe.' The science shows us a different story." – Dr. Michael Greger, Nutrition Expert.
- “Detox Diets Cleanse Your Body” - Detox diets aim to "flush out toxins." The truth is our bodies are equipped to detoxify themselves without the need for extreme diets. Simply avoid intake of certain foods which are well known to have little benefit (e.g. alcohol, sugar, saturated fats) and let your body do the rest.
Quote: "Your body detoxes itself every day—there’s no need for expensive diets or products to do it for you." – Dr. Rhiannon Lambert, Registered Nutritionist.
Resource: Harvard School of Public Health on Detox Diets
Conclusion
As science continues to delve into our bodies true needs for optimal health, we gain an awareness that wasn't available to our parents. We can make better choices for ourselves and our families now. Teaching our children to question long-held beliefs is healthy and leads to a society informed by truth and who are empowered to take charge of their own health. Health professionals are moving away from a “one size fits all” approach to more individualized choices. Our children watch us and will learn how to care for their own bodies through our example.
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