For decades, many believed they were doing exactly what they were supposed to do to be healthy.
Eat low-fat foods.
Avoid butter.
Choose margarine.
Count calories.
Eat more cereal and grains.
Snack throughout the day.
Buy the “diet” version.
And yet… over the years, rates of obesity, type 2 diabetes, fatigue, metabolic dysfunction, inflammation, and hormone-related issues continued to rise.
So what happened?
One major factor was the way nutrition guidelines shaped how many viewed food for generations.
Many of us grew up with the original food pyramid — a model that placed breads, pasta, rice, and cereals as the foundation of the diet while fats were heavily discouraged.
At the same time, the low-fat movement exploded.
Suddenly grocery store shelves became filled with:
- fat-free cookies
- low-fat yogurts
- diet snack packs
- reduced-fat peanut butter
- margarine instead of butter
- processed “healthy” convenience foods
But here’s what many people didn’t realize:
When fat is removed from food, something usually has to replace it for flavor.
And often, that replacement became sugar, artificial ingredients, fillers, and highly processed carbohydrates.
As a result, many foods marketed as “healthy” were actually creating larger blood sugar spikes, increased cravings, unstable energy, and less satiety.
This is one reason many found themselves:
- hungry shortly after eating
- constantly snacking
- struggling with cravings
- experiencing energy crashes
- feeling frustrated despite “eating healthy”
Because the body needs more than low calories to function well.
It needs nourishment.
Healthy fats, in particular, play an incredibly important role in the body. They help support:
- hormone production
- brain function
- nutrient absorption
- stable energy
- satiety
- blood sugar balance
- cellular health
And yet many spent years fearing foods like:
- eggs
- avocados
- olive oil
- nuts and seeds
- salmon
- grass-fed butter
while simultaneously consuming highly processed low-fat products filled with added sugars and chemicals.
This doesn’t mean all carbohydrates are “bad” either.
That’s another area where nutrition has become oversimplified.
The body responds very differently to:
- highly processed white breads and snack foods
versus - fiber-rich vegetables, fruit, legumes, and properly balanced meals
Context matters.
Balance matters.
And the quality of the food matters.
One of the biggest things I help clients understand is that nutrition should not be approached through fear. Unfortunately, many have spent years bouncing between extremes:
- low fat
- low carb
- calorie restriction
- detoxes
- diet trends
- eliminating entire food groups
only to feel more confused and disconnected from their bodies.
When I work with clients, we focus on creating meals that are more stabilizing and nourishing rather than restrictive. Often this includes:
- protein
- healthy fats
- fiber
- hydration
- balanced blood sugar support
- reducing ultra-processed foods gradually
- and helping clients learn how their body uniquely responds to food
Because healing opportunities are rarely found in extremes.
They’re often found in consistency and foundational support.
This is also why two people can eat the exact same way and feel completely different. Factors like stress, sleep, hormones, digestion, inflammation, gut health, medications, and lifestyle all influence how the body responds.
There is no perfect diet for everyone.
But there is tremendous value in returning to more real, whole, nutrient-dense foods while learning how to support the body instead of constantly fighting against it.
This week, I encourage you to reflect on some of the nutrition beliefs you grew up hearing.
Were you taught to fear fat?
To clean your plate no matter what?
That healthy eating meant eating less?
That calories were all that mattered?
Sometimes awareness around old beliefs can completely change the way we approach nourishment today.
Next week, we’ll dive deeper into calories versus macros, blood sugar balance, and why what you eat matters just as much as how much you eat.
Your Partner in Health,
Reg
