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These 10 myths dictated my food decisions. Thankfully, I’ve lived past them.

And now, I’m more confident and happier about my food choices. You should know about them and live past them too.

[I list each myth, and share the real fact]

#9 made me feel disheartened; it seemed so unfair.

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1. Snacks are indulgences

No, they’re not. At least not in my case. Snacks serve two purposes

• to relieve your hunger until your next meal.
• to provide you energy & nutrition.

Snacks can help you to maintain focus and productivity. So they should be nutritious and complement your overall diet. There’s a fun fact for you later.

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2. Snacks are solids or solids paired with liquid

I thought same for long. But if snacks are to provide nutrition and manage hunger until your next meal, then certain liquid foods qualify to be snacks.

Warm cacao drink, smoothies, hibiscus drink, fresh fruit juices...clearly meet these criteria.

Snacks, whether or solid or liquid, should contribute to your overall diet.

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3. Gluten-free is the way

I almost bought into this. I thought whole wheat was terrible for me.

If you don’t have celiac disease or other gluten-sensitive conditions, cutting gluten may not give you any health benefits.

In fact, many gluten-free products are highly processed. While whole wheat products are nutritious and rich in fiber.

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4. Processed foods are unhealthy

Not all processed foods are unhealthy. Milk is pasteurized to make it safer for you. Your local bakery bakes fresh bread – it’s processed.

The real culprits are ultra-processed foods; they’re indeed, unhealthy. And even some kinds of milk and breads are ultra-processed. A quick way to know is to read the label.

🔥Hot tip: More than 5 (unfamiliar) ingredients with long expiry dates? It’s likely ultra-processed.

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5. Good finances = shop in supermarket

This is due to the “status symbol” that comes with shopping in supermarkets.

But I realized this is empty and unnecessary. There are many places to shop cozy even if you’re swimming in money:

• Neighbourhood shops
• Some specialty stores
• Local open markets
• Small online stores

They can provide good and fresher products. And even more personalized shopping experience.

🔥Hot tip: At supermarkets, be mindful of marketing and store layouts that scream your name to buy, knowing very well you don’t need those items.

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6. Supplements are the way to go

Big influencers have sworn by it. But I couldn’t buy in after trying.

I’m not saying supplements are bad. They’re good for managing nutrient deficiency. But not to correct poor diet.

You can only correct poor diet with nutritious diet, not supplements. So if you don’t have any nutrient deficiencies, taking supplements is unnecessary. And taking it excessively can be harmful.

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7. Organic is better

Organic is highly recommended. But organic doesn’t mean more nutritious than conventional.

Normal household processing like washing and boiling can reduce the pesticide residue in conventional produce. So, there’s no need to break the bank for organic only.

If you can balance organic and conventional, that’s great.

If you have the finances to go fully organic, that’s greater.

If you can grow even a little of your food, that’s the greatest.

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8. Healthy eating is expensive

Ever since I realized this, I’ve been preaching it everywhere. All you need to eat healthy is first your mindset. Then, you take tiny steps every day to materialize this willingness.

Yes, some healthy food options can be expensive. But if you’re willing, you’ll always find a way out. Want ways to manage costs?

• Buy from specific vendors.
• Buy everyday items in bulk.
• Take advantage of foods in season.
• Buy from farmers’ markets [once you can].

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9. Carbs are bad

I found this very unfair. Carbs are a CRITICAL part of diet.

If you have no issues with diabetes or odd feelings after eating them, there’s no need to remove carbs from your foods.

The TYPE of carb is what matters. Complex carbs are good for you!

My favorite carbs are:

• yam
• corn
• millet
• plantain
• cocoyam
• sorghum
• whole wheat
• sweet potatoes
• semi-ripe banana

And a lot more :)

🔥🔥Extra hot tip: if any diet excludes an entire food group, please be cautious of that kind of diet. Nature knows you need the variety, that’s why the variety is there.

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10. Breakfast is the most important meal of the day.

So is lunch and dinner, as some experts say. There’s a whole argument in the scientific community about this.

Every meal is important. But it depends on you.

Breakfast was my most important meal, and I went heavy on it. Then it was lunch, until a week ago.

I’ve not been well, and that required doctor visits and medication. So now, all 3 meals and even snacks are important to me.

Whichever meal is most important for you is a personal decision, not what “experts” say on the internet.

🔥Hot tip: No matter which meal is most important to you, the overall quality and quantity of the food you eat in the day are very important.

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Fun Fact

I ate rice with veggie sauce and fish for breakfast. And there's some leftover. If I feel a bit hungry at 11am and I take three spoonfuls of the leftover, this is actually considered a snack.

Why? Because a snack is a small amount of food you eat between regular meals. It’s to provide you satiety, energy, and nutrition until your next meal.

So, in this case, the three spoonfuls I’m using to hold body and soul together before lunchtime fits the description of a snack.

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Remember, nutrition is a highly personal thing, and what works for you, may not work exactly for your friend.

• Try a bunch of things on your own.
• Speak to a dietitian or nutritionist.
• Speak to a food coach [I’m just a reply away].

Audience Feature

Meet Bridget Agyemang She's a consultant for food startups and SMEs. She helps them find their feet early on. From market analysis to funding assistance and everything in between. She’s been doing amazing with the info she gets here and my content on LinkedIn. Here’s what she says: ​

Learn more about Bridget and her amazing works here.

Did you miss it?

Previous newsletter: You have what it takes​

LinkedIn Pictures: Ginger-honey tea detailed recipe​

Blog post: 3 effective ways to eat healthy as a busy professional​

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I'm Etornam C. Tsyawo a Food Researcher Engineer with a generous passion for healthy food. And I share that passion with you. Loving these emails? You could buy me a coffee to say thank you. You can follow my content every weekday on LinkedIn. Subscribe to the Food Pulse YouTube Channel...coming soon.

Until the next issue, remember, there's beauty in treating yourself to good quality food. You deserve it!