8 Harsh Truths About Diet, Exercise and Health
(Originally featured in Body+Soul, written by Hayley Hinze)
When it comes to nutrition, there’s a lot of misinformation out there from fad diets to “healthy” products that are anything but. As a dietitian, I see people struggling with confusion, frustration, and guilt when it comes to food and health.
Sometimes, the truth can feel a little harsh, but it’s exactly what many of us need to hear.
Here are eight truths about diet, exercise and health that might just change how you see your body and your wellbeing.
1. The food is the problem not your body
Our bodies aren’t broken, our food system is. Ultra-processed foods have become the norm, and they hijack our hormones, hunger cues, and metabolism.
You might think you’re eating well because you’re tracking calories or macros, but the human body needs far more than numbers. Wholefoods contain over 150,000 natural plant compounds that interact with our bodies in complex, beneficial ways — something processed food simply can’t replicate.
2. Don’t always blame gluten and dairy for gut issues
Gut issues often have more to do with stress, poor sleep, and sugar alcohols (commonly found in diet foods and shakes) than gluten or dairy. Before cutting out entire food groups, focus on improving lifestyle factors that support your gut, rest, hydration, fibre, and a diverse microbiome. Many “sugar-free” products can actually cause digestive discomfort and bloating, so it’s worth checking the ingredients list before blaming bread or milk.
3. You don’t need more supplements... you need more vegetables
The supplement industry has convinced many of us that we’re missing something. In reality, most people simply aren’t eating enough real food. For centuries, humans thrived on wholefoods from the land. Supplements can play a role in some cases, but they’ll never replace the nutrient complexity of vegetables, fruits, grains and lean proteins. Real food always comes first.
4. You can’t support your metabolism if you don’t lift weights
There’s no shortcut to a healthy metabolism, it’s built through muscle maintenance and resistance training.
Muscle tissue burns more energy than fat, supports brain health, and improves longevity. As we age, maintaining muscle becomes essential for balance, bone health and overall vitality. So if you want to “boost” your metabolism, start lifting.
5. You can’t outwalk your fork
Movement is vital for physical and mental health, but it’s not a calorie trade-off. You can’t out-exercise a poor-quality diet or oversized portion sizes. Exercise should be about improving your mood, gut health, muscle strength and long-term wellbeing, not punishing yourself for eating. Think of movement as an investment in your future health, not a way to cancel out yesterday’s meals.
6. If it’s labelled healthy on Instagram, it probably isn’t
Social media is full of “health” products promising quick results, but most of what you see online is paid promotion. Many of these foods are ultra-processed, high in additives, and far removed from the wholefoods our bodies recognise. Even so-called “clean treats” and “protein doughnuts” are often just desserts in disguise. Real nourishment doesn’t need a filter or fancy packaging.
7. Your body doesn’t care if it’s maple syrup, coconut sugar or honey, it’s still sugar
“Natural” doesn’t mean healthier. Whether it’s maple syrup, coconut sugar or raw honey, your body processes them all as sugar. They might taste slightly different, but they have a similar impact on your blood glucose and insulin. Sugar is addictive and should be enjoyed sparingly, no matter the source.
8. Most people aren’t protein deficient, they’re vegetable deficient
We talk a lot about protein, but not nearly enough about fibre, antioxidants and plant diversity. A healthy diet isn’t just about hitting your protein goals, it’s about eating a wide variety of colourful vegetables every day. Different colours and fibres feed different parts of your microbiome, which supports digestion, immunity and mood.
If you want to improve your health, start by filling half your plate with vegetables.
The takeaway
Good nutrition isn’t about quick fixes or cutting corners, it’s about real food, balanced habits, and sustainable lifestyle choices.
Our bodies are incredibly smart; we just need to give them what they understand best: wholefoods, movement, rest and self-care.
Read the full article in Body and Soul here: 'I'm a dietitian - here are 8 diet truths you need to hear' | body+soul
