Stop demonising food and just eat it in moderation. Source: News Corp Australia

Free from

A decade ago, most people would not have uttered the word ‘gluten’. Nowadays dairy-free and fructose-free free diets have gone mainstream with increasing number of people shunning certain foods or food group as part of a lifestyle choice. Their self-control is impressive. But is it necessary? For people with legitimate food intolerances or allergies who actually need a diet that is ‘free’ of something — the answer is: yes. As for the rest of us, it’s probably worth considering whether snacking on slabs of brie with salty crackers after dinner was the culprit for your puffiness — not the gluten or dairy.

Truth is: Cut the crap and eat sensible amounts. It’s that’s simple.

Demonising nutrients

This is a big one! Yes, we’ve seen fat gone to hell and back, we blame carbs, and protein is overrated. In other words, we have become overly obsessed on one particular nutrient or ingredient to the relative exclusion of all else. We know that some fats are better than others; sugar isn’t something we need a lot of, and we are probably eating more protein than we need, but don’t ever underestimate a pattern of eating that is based on diet of minimally processed foods close to nature, predominantly plants and wholefoods, seemingly takes care of all nutrients by focusing on none.

Truth is: Food bashing is getting us nowhere. If you eat food close to nature, then you don’t have to worry.

No one ‘superfood’ is going to give you everything you need. Not even broccoli. Source: News Limited

Superfoods

The idea of one superfood giving balance to a poor diet is a myth. It’s what you eat overall that matters most! So rather than continue your search for a miracle food, aim for a “super diet” which is based on eating a wide range of whole foods from the five food groups everyday in the amounts recommended.

Truth is: Don’t be fooled by the claims. If you see a food labelled “super” you should take it with a grain of salt because the reality is all whole foods are considered super in their own right.

Michael Mosley's documentary that spawned the popular 5:2 Diet.

Fasting

When it comes to shedding stubborn bulge, the idea of dieting only every other day may seem like an attractive one. Effectively, it’s simply a new way to help you take in potentially fewer kilojoules. This way of eating may work for some, but let’s face it, a day of gluttony followed by a day of starvation doesn’t teach people the importance of balance in their diet, especially when the chances of overindulging on ‘feast’ days’ are highly likely. While there may be health perks to intermittent fasting, the research is still early days.

Truth is: Fasting is not a way of fixing an otherwise broken diet. If you are able to eat sensibly for two days in the week, why can’t people just eat sensibly the rest of the time?

There is little scientific proof that cleansing works. Source: ThinkStock

Detox

This fad has long lingered. Firstly, there is little scientific proof that such purges work. On the contrary, it can actually harm our bodies. The liver, kidneys and bowels are perfectly capable of filtering most ingested toxins. That’s exactly what these organs are designed to do after all. Sure, eating less processed foods will boost health, but that’s not because you’re eliminating toxins — it’s because you’re just consuming less junk. But whether you can really clean your insides with a juice cleanse, or drinking nothing but pressed juices extracted from fruits and vegetables for a few days or weeks — well, is questionable.

Truth is: “Cleansing” need not be a complicated process. All you need to do is avoid excessive amounts of alcohol, caffeine and saturated fats.

Health Halo’s

“Organic” chocolate is still, well chocolate. Period.

Truth is: Just because your treat foods are organic, doesn’t mean make it healthier. Nuff said.

Kathleen Alleaume. Source: Supplied

Kathleen Alleaume is a nutrition and exercise physiologist and author ofWhat’s Eating You? @therightbalance