Nutrition is a science that is advancing at a dizzying pace, as scientific studies are emerging that show that some recommendations that have been made over time (yes, including nutritionists in some of them) are not this or that other options may exist. Therefore, in the field of nutrition, it is extremely important to stay updated so as not to fall into certain recommendations that may not be true and may harm the person who puts their health in the hands of professionals to improve their nutrition.
Essential to making five meals a day:
This was a widespread recommendation by nutritionists, and by the general population, since it was believed that the metabolism could act more quickly and that fasting was not a good ally. Nowadays it is known that it is not better or worse to make many meals a day, but simply to adapt to the needs of people, in such a way that a person only has the time or only has an appetite for three meals a day, while that another person needs to do seven. The set of kcal that we consume are those that determine if I’m going to get fat or not.
Nowadays it is known that this affirmation remains very brief, since the foods are something more than calories, and that much depends what type of foods are and what is the matrix that composes them, because the calories of an avocado are not equal that of a box of ultra-processed cookies, nor are the calories of white bread the same as that of wholemeal bread, since the former has a much higher glycemic index that is related to the formation of fat.
To eat well, you have to invest a lot of time in the kitchen:
This belief was perhaps justified many years ago where we did not have easy access to information, and the number of foods in the supermarket was much more limited and therefore to eat healthy dishes without falling into monotony, it took a long time in the kitchen. At present, the resources we have to learn new simple recipes, with foods unknown until now, are unlimited, so with some ideas and a little imagination, you can carry out a healthy and very rich food from the point of nutritional and organoleptic view in a very fast and simple way.
It must be breakfast yes, or yes, it must also be composed of a dairy, cereal, and fruit:
Breakfast is a custom deeply rooted in society, since it is the time when we break the fast after a few hours of sleep, and we get up with the appetite so that it is a meal that usually we feel like. But all the above does not mean that it is mandatory because there are people who for various reasons, cannot or do not want to eat food in the morning and can start their meals at any other time, without there being any problem. Also, the composition of our breakfast has been accompanying us throughout our lives: dairy, cereal, and fruit, when it is common sense to think that other civilizations use other types of food to start the day and are perfectly healthy. So, to take a healthy diet should take into account the balance of rations throughout the week and that everyone distributes the food the way you want.
Carbohydrates at night get fatter:
This idea has been extended for a long time, and perhaps one of the most expressed in nutrition consultations because previously it was believed that when consuming carbohydrates at night, the body did not have time to “burn” them, as there was no activity, and body fat was generated faster. Nowadays it is known that the metabolism does not act in this way and that there is no reason to suppress carbohydrates at night.