Diet and Nutrition: Separating Fact from Fads

If you’ve fallen off the healthy habits band wagon and are struggling to reach your goals of improving your health or losing weight, we have some tips and tricks to help you get back on track.

L. Collier is a registered dietician and the Assistant Chief of Nutrition and Food Service at Washington DC VA Medical Center. She answered some common questions about dieting and nutrition to help you sort the facts from fads.

Q: Are there any magic superfoods that will help me lose weight?
A: There are no foods or pills that magically burn fat.  The Academy of Nutrition and Dietetics recommends steering clear of any diet plans, pills and products that claim rapid weight loss or suggest limiting most foods and eating unlimited quantities of others. Additionally they recommend avoiding diet plans that suggest combining certain foods or eating at specific times; require rigid menus; or suggest that there is no need to exercise.

Q: Is diet or exercise more important?
A: Diet and exercise are both important factors for a healthy life.

Q: Is breakfast really the most important meal of the day?
A:  It’s certainly one of the three!  Breakfast, when selecting nutrient-dense, healthful foods, provides you with energy to help you start your day off right.

Q: Is it better to eat three meals or several small meals throughout the day?
A: According to the study “The Influence of Meal Frequency and Timing on Health in Humans: The role of Fasting” by Antonio Paoli et al, positive effects have been realized with three to six meals per day with negative effects realized with only one to two meals or more than six for most cardiovascular risk factors and diseases to include LDL cholesterol, body weight, fat mass, diabetes and congenial heart disease.

Q: Should I cut out all sweets?
A: It is perfectly ok to enjoy sweets in moderation.

Q: What is the key to improving health through diet?
A: The key to successfully improving your diet is to focus on establishing healthier behaviors rather than striving for weight loss. This will generally make you more successful in reaching your goals.

Collier’s message is this: small changes matter, start simple. You don’t have to starve yourself of your favorite treats, buy into expensive meal plans or exercise non-stop to improve your health. Basic steps like educating yourself on what your body needs to thrive and making conscious choices to eat better and increase activity can have a big impact on how you feel.

Collier recommends visiting the U.S. Department of Agriculture’s MyPlate website to learn what you need from each food group and to get a customized meal plan that fits your dietary needs. If you are a Veteran who is eligible for VA Health Care, Collier and the team of registered dieticians and nutritionists at the Washington DC VA Medical Center can also help you to identify unhealthy habits you may have and make changes to reach a sustainable, healthier lifestyle. Learn more about the VA’s Nutrition and Food Service here.