Mistaken Nutrition Beliefs

This thread is not meant as a place to laugh at 'idiots' who don't know about nutrition, but as a place to discuss strange/unhelpful things that people believe about nutrition and try and debunk and offer some better advice

Today I spent most of a session telling a guy why his breakfast was probably setting him back in progress. He eats 'Jordans Country Crisp' every morning. He said:

"It's all natural, it's got real fruit in it"

My reply was:

"Maybe so, but it's still sugar with more sugar, and if you add milk, even more sugar!"

Here is the nutritional breakdown of the cereal:

Calories 480
Total Fat 24.7g
Saturated Fat 5.3g
Monounsaturated Fat 12.7g
Polyunsaturated Fat 5.5g
Total Carbohydrate 55.4g
Dietary Fiber 7g
Sugars 21.6g
Protein 9g

Many things are wrong with this. First, although breakfast may be a good time to have carbs if you are going to do so, having carbs combined with high quantities of fat is always a bad idea. Also, there is a very high amount of sugar, and even the 'non-sugar' carbs are pretty simple carbs, which will cause an insulin spike and resulting crash a few hours later. This will mean you get hungry faster, and also set off the need for sugar and/or stimulants. There is also much less protein than I would like (especially since most people may not eat 100g in one go). Taking into account that it also contains grains, (which lots of people are intolerant to), and would be eaten with milk (which lots of people are intolerant to), it is pretty much the worst thing to eat at the 'most important meal of the day'.

I would suggest instead having things like:

Whole oat porridge, with water, blueberries and almonds
Omelette with peppers, spinach and cheese
Fromage frais with strawberries
Scrambled egg on wholemeal toast

More ideas/stories welcomed! Remember to include something constructive

Good thread

Diets

Generally, it is a misconception by lots of people that if you have a ‘cheat/treat’ whilst on a diet that you have failed! which, from my experience and from talking to others leads to an all or nothing attitude of ‘fuck it’ I may as well keep going (eating the wrong things) for example, "I've eaten a few maltesers, fuck it! I may as well eat the rest of the family size bag".

All is not lost just because you have a ‘cheat’, carrying on eating the wrong foods is not the answer, in the long run you will feel much worse.

To avoid this I generally plan what I am going to eat, including the ‘cheat’ and I take time to sit and enjoy what I’m eating. I make it a conscious decision, I don’t feel guilty and I certainly don’t think I have failed. If it is planned it gives you something to look forward to, you don't feel like you are being restricted too much and actually, I find after a while you don't want the 'cheat' because you feel great about what you are eating.

I will add that by 'cheat' I am not talking about a million calories worth of alcohol, takeaways and nibbles on a chosen evening!

Feel free to add to this as I am sure it is something we have all had experience with.