The Truth About Nutrition And The Lies We Believe

The Truth About Nutrition: What You’ve Been Told Is Mostly Lies (And How to Actually Eat for Health)

Let’s face it: most of what you've been told about nutrition is marketing. Not science. Not health. Just flashy packaging and influencers selling you whatever they can.

At Vital Adjustment, we believe health shouldn’t be complicated. And eating right? It definitely doesn’t have to difficult.

So let’s break it down:
👉 The lies you’ve believed.
👉 The truth that actually helps.
👉 What to eat, what to avoid.
👉 And how to make eating right fun, sustainable, and life-changing.

The Lies We’ve Been Told About Nutrition

Lie #1: “Low-fat” = healthy
In the 90s, fat became the villain. Now we know: good fats are essential for your brain, hormones, and energy. The real problem? Ultra-processed junk, not avocados.

Lie #2: Calories are all that matter
100 calories of soda ≠ 100 calories of salmon. Quality matters. Not all calories fuel you the same.

Lie #3: You need willpower to eat healthy
Nope. You need a system, not stress. Willpower fades. Structure and habits win.

Lie #4: Carbs are bad
Carbs aren’t the enemy. Processed carbs are. There’s a big difference between a sweet potato and a frosted donut.

The Truth About Nutrition

Here’s what actually works — backed by science and common sense:

• Eat real food — stuff that once grew, ran, swam, or flew.

• Prioritize protein — it keeps you full and fuels your recovery.

• Color matters — fruits and veggies in all shades = antioxidants, fiber, and nutrients your body loves.

• Hydrate like a boss — water helps regulate hunger, energy, and digestion.

• Consistency > perfection — progress over perfection, always.

Foods to Avoid (or Limit Like Your Life Depends on It)

We’re not into fear-mongering, but let’s be real. These foods hijack your health:

• Ultra-processed snacks (think: chips, snack cakes, “diet” bars)

• Sugary drinks (soda, “healthy” juices, fancy coffee bombs)

• Seed oils in everything (canola, soybean, corn — inflammation central)

• Refined carbs (white bread, white pasta, pastries)

• Artificial sweeteners (mess with your gut, mess with your brain)

Rule of thumb: if it comes in a box and has 27 ingredients, skip it.

Foods to Eat More Of (That Your Body Will Thank You For)

This is your Vital Adjustment starter kit:

• Lean proteins: chicken, turkey, eggs, wild-caught fish, grass-fed beef

• Colorful vegetables: spinach, broccoli, bell peppers, carrots, kale

• Healthy fats: coconut oil, avocado, nuts, seeds, fatty fish

• Whole carbs: quinoa, sweet potatoes, fruit, oats, brown rice

• Fermented foods: sauerkraut, kimchi, kefir, Greek yogurt (hello, gut health!)

How to Make Healthy Eating FUN (Yes, It’s Possible)

Let’s ditch the diet prison mentality. Eating well should feel awesome, not awful.

Try this:

• Theme nights: Taco Tuesdays (with lettuce wraps), Stir Fry Fridays, Smoothie Sundays.

• Cook with family or friends — build connection and health.

• Experiment with spices — turmeric, garlic, cumin, basil... make it exciting.

• Track how you feel, not just your weight. Energy, sleep, mood — real wins.

• 80/20 rule: eat clean 80% of the time, enjoy life guilt-free the other 20%.

Because balance isn’t just nice — it’s sustainable.

Final Word: Adjust, Don’t Obsess

You don’t need a six-pack or a salad obsession to be healthy.
You need clarity, consistency, and a plan you don’t hate.
Make one small Vital Adjustment at a time — and you’ll build a life where health just happens naturally.

You’ve got this.

Want more clear-cut health tips without the noise?

Subscribe to our newsletter — Vital Wellness Weekly — where dive deeper into the science behind why you should eat like this!