Three common nutrition and activity myths debunked
Plus bonus recipe. With the rise of social media – everyone’s an expert. Little wonder it can be hard to know what to believe, especially when it comes to information about nutrition and physical activity.
Let us de-bunk three common myths:
MYTH 1: You need to cut out carbohydrates1
A common myth is that foods containing carbohydrates (like bread, pasta, rice, and cereal) should be avoided, especially if you are trying to lose weight.
Fact: Carbohydrates themselves are healthy, and on their own do not lead to weight gain.
They are an essential energy source to support activity levels and the preferred energy source for our brain.
It is often the type of carbohydrate (such as refined grains like white rice or bread) or what we consume with them that can make a carbohydrate-based meal or snack high in energy – for example, creamy pasta sauces or creamy curries.
If you replace refined or ‘white’ grains with wholegrains you are giving your body a sustained source of energy and may also feel fuller for longer, leading you to consume less energy overall.
Wholegrain foods also often provide other important nutrients such as fibre and iron. Examples include brown rice, wholemeal pasta, and bran/oat-based cereals.
MYTH 2: If you lift weights and eat a high protein diet you will bulk-up
Lifting weights can build muscle, that doesn’t mean you’ll end up looking like a body builder.
Fact: How much muscle you add by lifting weights will depend on different factors—this includes how frequently you lift weights and the number of repetitions you do, your age, your hormones, what you eat and even your own body type.
Protein is an important nutrient for exercise, and for building muscle. It is recommended to eat a meal with a combination of protein and carbohydrate after exercise – this is to help your body repair and will not lead to excessive muscle mass gains3
It is recommended to do muscle strengthening or resistance activities at least twice a week for optimum health.2 Importantly, this can include activities such as weights or Pilates. Like other types of physical activity, muscle strengthening exercises may help to support a healthy weight by increasing your energy-burning lean muscle.
Resistance activity is also important for maintaining flexibility and balance, increasing stamina, improving mobility and bone density.
You do not need to go to the gym or a Pilates class to do muscle strengthening exercises. Try home exercises such as push ups and sit ups, or chores around the house such as gardening that involves lifting or digging. Or try some of our home strength workouts.
MYTH 3: Going vegetarian will help you to be healthier and lose weight
Some research shows that a healthy well-balanced vegetarian eating plan may be linked to lower obesity levels, lower blood pressure, or a reduced risk of heart disease but this is not always the case.
Fact: Following a vegetarian diet will only lead to weight loss if you reduce the total number of Kilojoules (or total energy) you take in. Some foods eaten on a vegetarian diet can still be high in sugar, saturated fat, salt, and total kilojoules, particularly more processed snack products that use clever marketing to make them seem healthier1.
Vegetarians still need to be mindful of having a well-balanced diet that incorporates variety and plenty of plant-based foods to ensure they are getting enough essential nutrients such as iron and B12.
So, if you are thinking you must go vegetarian to be healthy, but you love animal products, the good news is that eating small amounts of lean meats and other animal products can also be part of a healthy eating plan that includes variety from all the core food groups.
However, adding some vegetarian meals into your week can help reduce the amount of meat that you eat. Below is a tasty high-protein vegetarian recipe to try at home!
Fact: The most effective and healthy way to maintain your weight, or to lose weight (if required) is to follow a healthy well-balanced diet and engage in regular physical activity. Adults should aim for any of the following each week4:
- 150 to 300 minutes of moderate-intensity physical activity each week (e.g. brisk walking or swimming).
- 75 to 150 minutes of vigorous-intensity physical activity each week (e.g. jogging, aerobics, fast cycling, soccer or netball).
- An equivalent combination of moderate and vigorous physical activity.
In addition, you should include muscle-strengthening activities as part of your daily physical activity on at least 2 days each week. This can be:
- push-ups
- pull-ups
- squats or lunges
- lifting weights
- household tasks that involve lifting, carrying, or digging.
References
- www.niddk.nih.gov
- www.essa.org.au
- www.dietitiansuastralia.org.au
- www.health.gov.au
Fluffy spinach & mushroom omelette
Method
- Place the egg yolks in a medium bowl. Add the milk and mix well.
- In a separate bowl, whisk the egg whites until soft meringue-like peaks are formed. Gently fold egg whites into the egg yolk mixture and set aside.
- Spray a small non-stick frying pan with oil and place over medium heat. Add mushrooms and cook on medium heat for 3 minutes until softened. Add baby spinach and cook for a further minute until wilted. Remove from pan and wipe pan clean.
- Spray pan again and return to medium heat. Pour in the egg mixture and cook for 2-3 minutes or until surface is nearly firm. Sprinkle the cheese, mushrooms, spinach and pepper over half the omelette, then fold over the other side to enclose the filling. Garnish with the chopped chives.
Tip: Vary the filling to include any combination of vegetables you prefer, such as asparagus, tomato, rocket leaves, leek, broccolini or red capsicum.
Ingredients
2 eggs, yolks and whites separated.
1 tbs reduced-fat milk.
Olive or canola oil spray.
4 button mushrooms, sliced.
½ cup baby spinach leaves.
1 tbs reduced-fat cheddar cheese, grated.
1 tbs chives, chopped.
Pepper, to taste.
Last updated: September 17, 2026 at: 10:17 am
