【Healthy Eating Methods】Nutritional Misconceptions You Should Know Before Ordering Nutritional Meals

Misconception 1: Nutritional Meals Are Always Suitable for You? Cooking for Yourself Is the Healthiest 

Nutritional meals have become a popular choice for those pursuing healthy eating in recent years. Companies offering nutritional meal plans often claim their products are designed by professionals and even boast weight loss effects. But is this really the case? 

Our recent tests on nine nutritional meal samples available on the market found that eight samples had actual energy, protein, total fat, and/or carbohydrate contents that did not match the values stated on their nutrition labels. Three samples had total fat contents exceeding 120% of the labelled values, not meeting the requirements of the “Technical Guidance Notes on Nutrition Labelling and Nutrition Claims” (hereinafter referred to as the “Technical Guidance”). Additionally, five samples had carbohydrate contents below 80% of the labelled values, also not meeting the “Technical Guidance” requirements. People ordering nutritional meals might unknowingly consume more fat and fewer carbohydrates than indicated, affecting their expected weight loss goals. 

Our investigation also revealed that although these companies claim their nutritional meal plans are designed by dietitians or personal trainers, they generally do not specify which age group, gender, or physical condition the plans are intended for. It is recommended that those considering ordering nutritional meals first understand their own physical condition. If weight loss is needed due to illness, consult a doctor and a dietitian before ordering nutritional meals. 

Cooking Nutritional Meals Yourself: Reducing Salt and Sugar Is the Healthiest 

For a healthier weight loss nutritional meal, the best method is to cook it yourself. Choose ingredients and seasonings based on your physical condition, pay attention to the types of fats in the food, reduce salt and sugar, and avoid processed meats or excessive seasoning and sauces. To maintain nutritional balance, each meal should include various food categories, and fruits and dairy products should be supplemented between meals. This way, you can easily create a nutritionally balanced meal. 

Misconception 2: Dried Fruit Can Also Be Antioxidant, So It Can Replace Fresh Fruit? 

Searching for dried fruit online often brings up keywords like health and nutrition, because even when fruit is dried, it can still provide antioxidants like polyphenols. However, note that dried fruit cannot completely replace fresh fruit, as the drying process significantly reduces the original nutrients of the fruit. Additionally, the sugar content proportion increases due to fructose concentration, and some manufacturers may add extra sugar, inadvertently causing health-conscious individuals to consume more sugar. Therefore, when referencing “XXX nutritional trivia” online, remember to do thorough research and avoid blindly following a single healthy eating method. 

Misconception 3: Whole Wheat Bread and White Bread Are Both Bread, So No Need to Differentiate? 

Whole wheat bread and white bread are common foods. According to our tests on 14 white bread and 14 whole wheat bread samples, all tested samples were safe to eat and not high in sodium. However, whole wheat bread samples had higher average contents of dietary fibre, iron, copper, zinc, and magnesium compared to white bread. Dietary fibre can increase satiety, help reduce appetite, control weight, and promote bowel movements to prevent constipation. White bread uses refined wheat flour, which loses dietary fibre and minerals during processing, whereas whole wheat flour retains the outer layer of wheat, making it more nutritious. Therefore, whole wheat bread generally has higher nutritional value, and it is recommended to choose unrefined grain foods like whole wheat bread for more comprehensive nutrition. 

Finally, remember that healthy eating requires thorough research to avoid nutritional misconceptions. In addition to a balanced diet, regular exercise is also essential. If you want to order or make nutritional meals, first assess your personal physical condition. If you have doubts about the food proportions in nutritional meals, you can refer to the “Healthy Eating Plate” by the Harvard T.H. Chan School of Public Health. 

Disclaimer

This article has been translated using artificial intelligence (AI) technology. While efforts have been made to ensure the accuracy of the translation, it may not be perfect and could contain errors or inaccuracies. The original article at https://www.consumer.org.hk/tc/shopping-guide/tips/2022-healthy-meal should be referred to for the most accurate information. The Consumer Council does not assume any responsibility for any error, omission, or ambiguity in the translated content. If you have any question or concern about the translation, please refer to the original article or consult a professional translator.