06:30, 17 March 2025
Words by Cheyanne Bryan, Editorial and Campaign Marketing Executive, London
Nutrition is a subject steeped in debate, and with the rise of social media, it is easy to be misled by popular misconceptions. In celebration of National Nutrition Month, we reached out to the British Nutrition Foundation to put some top myths to rest, while also providing some helpful information for those looking to make any improvement to your diet.
Let's start by introducing The British Nutrition Foundation.
The British Nutrition Foundation is a charity dedicated to promoting health and wellbeing through evidence-based nutrition science. They work as a bridge between the public, education, government, and the food industry, helping to combat diet-related health issues.
Seed oils, such as rapeseed and sunflower oils, have been unfairly labelled as harmful. Contrary to popular belief, research shows these oils, rich in omega-6 fatty acids, can actually help reduce inflammation and are linked to a lower risk of heart disease. Embracing seed oils in cooking is a heart-healthy choice.
With protein-rich foods and supplements all the rage, many believe they need to increase their protein intake. However, the average adult’s protein needs are modest—0.75g per kilogram of body weight, which is easily met through a balanced diet. Overconsumption of protein can lead to unwanted weight gain, so it’s better to focus on variety, including plant-based sources like beans and lentils.
The market is flooded with supplements promising to enhance health, but many of these claims lack solid scientific backing. A balanced, nutrient-dense diet filled with whole foods like vegetables, whole grains, nuts, and seeds provides far more health benefits than any supplement can offer.
Debunking nutrition myths is vital, but it’s equally important to recognise how our diet impacts both physical and mental health. Many focus too much on restriction, but true balance comes from variety and inclusion.
By prioritising whole foods like fruits, vegetables, and whole grains, we nourish both body and mind. This approach creates a sustainable, enjoyable eating pattern that benefits our overall well-being. Additionally, pulses like beans, lentils, and chickpeas are often overlooked but are a nutritional powerhouse. Packed with protein, fibre, and essential micronutrients, they’re a cost-effective and versatile addition to any diet.
What we eat not only fuels our body but also has a profound impact on our mental well-being. Research shows that a Mediterranean-style diet, rich in fruits, vegetables, and healthy fats, can positively influence mood. Omega-3 fatty acids from oily fish have also been linked to improved cognitive function and emotional health.
At the start of the year, BNF launched a campaign focused on portion sizes, highlighting that a healthy, balanced diet is not just about what we eat, but also how much. The foundation emphasised the importance of understanding the right portion sizes for individuals and families, recognising that this awareness is crucial to achieving balance and preventing overeating.
Scientific research has shown that both children and adults are likely to consume more when served larger portions. To help combat this, the British Nutrition Foundation encourages starting with smaller portions when preparing meals or selecting pre-packaged foods. Learn more about what you can do here.
Additionally, as we look ahead, Snack-tember 2025 is already marked on our calendars! This initiative aims to support young people as they develop greater independence, helping them make informed choices that will foster healthier habits with long-term benefits.
Teachers and parents can access a range of free resources and support to encourage healthier, more sustainable snacking among students. The campaign is completely free, ensuring broad access to valuable tools for promoting better nutrition. Get a headstart on resources for 5 to 26 year olds here.
At Smiley Movement, we like to elevate the work of charities across the world. Here are three charities whose causes align with the themes in this article.
The British Nutrition Foundation (BNF). A leading authority on nutrition education, this charity aims to communicate the importance of a healthy diet and lifestyle by providing resources, research, and information to help individuals make informed food choices. Find out more.
FareShare. This UK charity focuses on tackling food waste and hunger by redistributing surplus food to charities and community groups across the UK, providing meals to those in need and promoting healthy eating. Learn more here.
The Soil Association. This charity promotes organic farming and growing practices that are better for both human health and the environment. Campaigning for improved food systems and healthier diets. Support them here.
This article aligns with the UN SDG Zero Hunger, Good Health and Wellbeing Quality Education.
