Diet Myths to Leave Behind in 2023

It’s the time of year for creating goals and resolutions and many of them end up being centered around food and dieting. While there’s nothing wrong with setting nutrition-focused goals, be sure to steer clear of misleading headlines. Here are four top diet myths to leave behind in the new year.

Myth #1: You should avoid or limit carbs.

Carbs often get a bad reputation but they are actually a super important part of our diets. Carbohydrates are our body’s main energy source. Plus, the fiber found in carbs helps support a healthy gut. 

While all types of carbs can fit in a balanced diet, prioritize fiber-filled carbs over refined carbs like white bread and pasta. Examples of more nourishing carbs include:

• Fruits like Medjool dates, berries, and avocados
• Starchy vegetables like sweet potatoes, corn, and peas
• Whole grains like quinoa, brown rice, and whole wheat bread

Myth #2: Juice cleanses can detox your body.

In the new year, many turn to detox diets or juice cleanses as a quick way to lose weight and rid the body of “toxins”. Truth is, our bodies are already built to continually detox through our liver. You can keep your liver strong by ditching expensive regimens and focusing on eating nutrient-rich whole foods like colorful fruits, vegetables, lean proteins, and whole grains. 

Myth #3: Snacking is unhealthy.  

Snacks have always seemed to get mixed messaging on whether they’re “healthy” or not. Truth is, snacks can definitely play a role in a balanced diet. It’s just a matter of figuring out your individual needs throughout the day. For example, having a snack may be a helpful tool for getting over that 3pm slump, fueling your activity, or helping you stay energized throughout a busy day.

Instead of traditional, heavily processed snacks like chips and sugary bars, choose snacks with a balance of fiber and protein. Here’s some ideas to get you started:

• Energy Ball Builder
• Frozen Yogurt Bark
• Bento Box

Myth #4: Fruits have too much sugar. 

Fruits are filled with natural sugars but they’re also loaded with other beneficial nutrients like fiber, vitamins, minerals, and phytonutrients. This is different from “added sugars” which are not naturally occurring.

Here’s ways you can enjoy fruit as a form of natural sweetness:

• Date Sweetened Oat Milk
• 2-Ingredient Chia Seed Jam
• Mini Medjool and Fruit Charcuterie Board

_____________________________________

Mackenzie Burgess is a registered dietitian and recipe developer for Cheerful Choices in the Denver area. She focuses on customizable recipes with ingredients of your choice. She regularly appears on digital and broadcast media sharing quick meals and kitchen hacks that are nutritious and taste great. Connect with her on Instagram @cheerfulchoices or on her website at cheerfulchoices.com.