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"This Is Such An Important Message": This Registered Dietician Went Viral For Debunking Toxic Food Myths, And It's Something We All Need To Hear

"There is an alarming amount of misinformation and conflicting information about nutrition, health, and weight on the internet."

Warning: Discussion of disordered eating.

Eating Disorders Awareness Week takes place from February 26 to March 4, 2024.

Recently, I came across a video by @WholesomeChickNutrition, aka Kate Regan, a registered dietitian and nutritionist. In the video, she debunks toxic myths we often hear about food that just aren't true.

Closeup shots of Kate Regan

Kate's video spread across social media for combatting misinformation and debunking popular myths online, and honestly, it felt like a breath of fresh air in a world where fad diets and non-scientific wellness trends run amok.

Registered dietitians are sick and tired of weird food myths and I love it. https://t.co/G5a8iS8iAD

— Thighler, the Creator 🇵🇸 🇨🇩 (@floomflams) January 19, 2024
Kate Regan, Dietitian and Founder of Wholesome Chick Nutrition / Via tiktok.com
Kate owns her own virtual private practice, Wholesome Chick Nutrition, which helps people learn to eat without dieting or counting calories and build a positive relationship with food and their bodies.

She told BuzzFeed, "We believe that your health isn’t determined by your weight, restrictive diets don’t actually teach you about healthy eating, and food should be simple, fun, and stress-free. We help humans from the age of 14 and up recover from disordered eating, yo-yo dieting, and poor body image."

Kate often utilizes the "intuitive eating" self-care framework in her practice and in videos, which she says focuses on "connecting with your body’s hunger and fullness cues to guide eating patterns, removing guilt and shame from your food choices, and learning to eat for your health without obsession or restriction."

Illustration of a woman sitting cross-legged holding a knife and fork, looking content

So, if you find this framework appealing and are looking to develop a more positive relationship with food, below are all of Kate's friendly intuitive eating reminders:

1. "Fruit and carrots don't have too much sugar."

Closeup of Kate Regan

2. "Dairy is not inflammatory."

Closeup of Kate Regan

3. "Colostrum is a weird wellness trend and you do not have to partake."

Person in striped sweater discussing colostrum as a wellness trend. Text overlay explains the topic

4. "It's better to get your nutrition from food than from greens powders or 30 different supplements."

Woman in striped sweater talking, text overlay compares nutrition from greens to supplements

5. "You're probably not bloated because you have leaky gut, you might just not be eating enough food."

Woman in striped sweater speaking, text overlay varies between two images, discussing gut health and food intake

6. "It's okay to drink beverages that have calories."

Closeup of Kate Regan

7. "You don't have to save pizza and bagels and chips for the weekend. You can have them any day of the week."

Closeup of Kate Regan

8. "Cheat days are essentially planned binges."

Closeup of Kate Regan

9. "You don't have to only shop on the perimeter of the grocery store. Foods that come in boxes or cans or packages also provide nutrition to the body."

Closeup of Kate Regan

10. "White rice is not all that different from brown rice, so eat whatever rice you enjoy."

Closeup of Kate Regan

11. "Genetics account for up to 70% of your weight."

Closeup of Kate Regan

12. "You're allowed to eat past 8 o'clock at night. The body's digestive system doesn't just shut down."

Closeup of Kate Regan

13. "You're not a bad person for eating fast food or take out."

Closeup of Kate Regan

14. "BMI is a silly way to measure health and self-worth."

Closeup of Kate Regan

15. "You shouldn't be getting your nutrition advice from men running around a grocery store barefoot."

Closeup of Kate Regan

16. And lastly, "It's really not important to know what your weight is unless you're going under anesthesia or your doctor needs to dose a medication appropriately."

Closeup of Kate Regan

Honestly, I needed to hear all of these reminders today, and I'm so thankful a positive video on eating and body image came across my feed. So often, especially as women, we're marketed the latest trendy wellness hack, and it's often at the sacrifice of our well-being. And typically, it's all about thinness — thinner waist, cheekbones, jawline (I'm looking at you, mewing) — any body part, you name it. It's been picked apart, prodded, and told to be smaller.

Twitter: @My_Moment95
According to one study, in the United States 69%–84% of women experience body dissatisfaction, desiring to be a lower weight than they currently are. An estimated 9% of the US population, or 28.8 million Americans, will have an eating disorder in their lifetime. (Personally, I think this is even higher because it is estimated so many cases are underreported, especially if you are considered above what faulty BMI charts call a "normal" weight.)

Unsurprisingly, many others poured into Kate's comments thanking her for these reminders:

Screenshot of TikTok comments

Regarding the motivation behind her video, Kate told BuzzFeed, "There is an alarming amount of misinformation and conflicting information about nutrition, health, and weight on the internet which is why I love making these 'friendly reminder' videos debunking popular myths. Most people sharing advice online don’t even have the necessary credentials or background to do so, which can be dangerous."

Illustration of a woman with hands on head, surrounded by various floating foods, expressing confusion or overwhelm

As for discerning what's a myth and what's fact amid the many food and wellness trends that percolate through culture, Kate reminded us that if something seems too good to be true, it probably is.

Woman recording a video about healthy eating with supplements and fresh produce

She added, "Don’t take advice from anyone who is spreading messages using fear-mongering or shame as 'motivation' to change. It’s also important to check out the creator’s credentials and credibility. I am not saying that dietitians are the only people in the world who know a lot about nutrition, but we are considered the subject-matter experts."

She added, "If you believed any of these myths before watching my video debunking them, you can move forward knowing that you no longer have to buy into any of them!"

Kate creates these videos not only to dispel widespread misinformation, but also because she also struggled with an eating disorder and wants to reach out to others who may be in a similar situation, particularly online, where an image-obsessed diet culture runs rampant.

Smartphone recording a woman preparing food in a kitchen for a cooking tutorial

Kate noted the importance of seeking help if you or someone you love is struggling with disordered eating. She said, "If you feel like you might be struggling with any level of disordered eating, it can be really scary and overwhelming. I encourage you to reach out to an eating disorder therapist or registered dietitian for support. It also could be helpful to share that you are struggling with someone you feel close to in your life so that you feel less alone on your healing journey."

Illustration of two people watering the tree of someone's mind, representative of healing with support

For more intuitive eating reminders and support, you can keep up with Kate on TikTok and Instagram, or work with her directly at her private practice, Wholesome Chick Nutrition.

Kate preparing food with a cucumber, avocado, lemons, and olive oil on the counter

The National Eating Disorders Association helpline is 1-800-931-2237; for 24/7 crisis support, text “NEDA” to 741741.