let’s weed out unhelpful nutrition messages
Raise a hand if you don’t know who to listen to when it comes to nutrition (because everyone has something to say) or you settle for one of the first articles that comes up with a quick Google search. Messages about food, nutrition, and diets are virtually everywhere. They exist and show themselves regardless of if we are actively searching. We have to eat, companies have to market and sell products, and we are who they are going to reach. Open Instagram and if you follow any foodies, the algorithm may be providing you with supplement advertisements or reels by wellness influencers who are promoting a specific diet. You might scroll past, or you stop to look at them because you’re trying to figure out what the heck it takes to be a healthy individual. Some of you might be getting advice from a family member or doctor or personal trainer that contradicts something else you’ve heard.
It can be confusing when you hear that keto is good one day, but no, we should actually be vegan, intermittent fasting is the way to go, but really, it’s better to eat five small meals a day. Maybe you feel like you are failing in the food department and need to detox. Or, maybe you’ve found a rhythm with food and meals that feels good for you, but the messages still seep into your life and make you wonder if you’re doing something wrong.
Let me tell you why nutrition is confusing and you are getting mixed messages.
Compared to other sciences, nutrition science is relatively new. Although it has been understood for a very long time that food impacts our health, modern nutrition science did not exist until about a century ago when vitamins were first isolated, studied, and defined. Since then, there has been considerable research on nutrients and diet patterns and health. At this time, we are wading through somewhat muddy waters as we search for nutrition answers, for a couple of reasons. For one, nutrition isn’t black and white. We can best look at nutrition and health outcomes through the lens of scientific research, which includes various study types. Unfortunately, there are sometimes inconsistencies in research outcomes. Even if we feed a group of people the same diet, there will likely be variability in how the individuals respond to the dietary intervention because of their genetics, gut microbiome, lifestyle, environment, and adherence to the protocol. It’s important to limit confounding variables (an unmeasured variable that influences some part of the experiment or result) as much as possible, but it’s inevitable that there will be some variability in results because of differences between participants. A successful research study limits confounding factors, reduces bias (avoids conflicts of interest), shows statistically significant results, and is ethical, relevant, practical, and replicable. You can see why it’s not easy, especially when a human life is involved!
Another reason why nutrition is confusing is that there are people out there who misinterpret and report research findings inaccurately. Others are not looking at research at all and are making claims based on their personal experience, which should not be generalized to the masses. While we don’t need to invalidate a person’s experience, what works for them might not work or be safe for you. There are some things you can do to filter out unhelpful, not scientifically-sound nutrition messages.
Watch out for the following red flags:
The advice is based only on personal experience.
The claim is based on one study or no research is cited.
The advice requires a significant deficit in calories or promises quick weight loss.
The diet lacks variety or encourages consumption of large amounts of one type of food.
The claim makes you feel ashamed or fearful of what you currently eat.
The diet fix or supplement promoted is inaccessible or not inclusive (think of how expensive supplements can be).
The source lacks credentials. At least in the United States, anyone can call themselves a nutritionist regardless of their education. Look for qualifications and credentials.
Instead, look for information where the source/author is a Registered Dietitian (RD), Registered Dietitian Nutritionist (RDN), or Licensed Dietitian (LD), Licensed Dietitian Nutritionist (LDN), or Certified Dietitian (CD). Here are a few reasons why:
Dietitians, at minimum, have completed a Bachelor’s degree (beginning in 2024, a Master’s degree will be required for current students) from an accredited dietetics program. They also have completed an extensive supervised practice program involving clinical nutrition/medical nutrition therapy, community nutrition, and food service management, and they have passed a rigorous registration exam.
They stay up-to-date with current nutrition research that is evidence-based. They have learned how to read and report research findings accurately. They must maintain continuing education credits throughout their career.
They care more about food than supplements.
They have agreed to abide by these core values: customer focus, integrity, innovation, social responsibility and diversity (Academy of Nutrition and Dietetics Professional Code of Ethics).
They understand how difficult it can be to weed out false information and want to support you.
The good news in all of this is that we don’t have to stay confused. My goal on this page is to provide you with helpful and accurate nutrition information.
If you are looking for personalized nutrition advice, you can find a credentialed nutrition practitioner on eatright.org.