Kelsey Hirsch, Human Nutrition Dietetic Intern

We all have encountered it before- “lose 10 pounds in 1 week!”, “try this new detox to lose inches”, “do this workout just 5 minutes a day to lose 20 pounds in a week!”, etc. It’s on our media feed, in the checkout line, and on the TV. It’s great to prioritize our health and we need to feed our bodies the nutrients it requires, however, there are many fads, hoax, hacks, quick fixes, and cure-alls out there. As you sift through nutrition and diet information, it is important to be aware of a few things.

• What works for one person might not work for everyone else. Our bodies have different nutrient needs based on several factors (age, gender, activity, height, etc.) that may cause an increase or decrease in how many calories we should consume.
• Many of the ads that promise a “quick-fix” or a “cure-all” will typically cut a whole food group or create food rules around when, how much, and what to eat. This could potentially lead to disordered eating or an unhealthy relationship with food.
• Most of these diet promises are not long term. If the habit is temporary, then the result will likely be temporary as well.
• Also, the science and evidence behind these are not credible or not well supported.

Here are some questions to ask yourself when reading new information:

• Who and/or what is the source? Is it reliable? Is someone being payed to advertise/promote a product?
• Does it seem too good to be true?
• Is it long-term?
• Does it restrict foods or categorize them into being “good” or “bad”?

So what should you do to improve health and ensure you receive adequate nutrients from what you eat without going on a diet?

• Consume foods from a variety of food groups– fruits, vegetables, grains, protein, and dairy.
• Along with that, try to consume a variety of macronutrients (carbohydrates, protein, and fat) in a meal or snack to keep you fuller longer.
• Eat about 3 meals and 1-2 snacks throughout the day to ensure you are properly fueling your body.

Want personalized advice? Set up a nutrition appointment in the Student Wellness Center!

Additional Resources

Nutrition Misinformation: How to identify fraud and misleading claims