Common Nutrition Advice That You Should Ignore Vol: 1

2nd August 2017, Dietitian Marcus Lee, Mount Miriam Cancer Hospital

‘Stay away from white foods’

As a dietitian, people always ask me if a nutrition advice is worth to follow. While sometimes there is truth to such advice, it’s more often I heard myths that required people to avoid certain foods that actually provide health benefits or adopt certain eating habits that are actually not practical.

Refined grains or processed grains (i.e. white rice, white bread and white flour) are less nutritious than the whole grains (i.e. brown rice, whole meal bread and whole wheat flour) because most refined grains are missing the fiber and some nutrients such as vitamin, phytochemical that found in their whole grain counterparts. It’s a good idea to replace white rice or other refined grains with whole grains, but not all white foods are bad.

In fact, some of the most nutritious foods are white: potato, cauliflower, mushrooms, cabbage, onions, garlic, soybeans, tofu, milk, white meat (i.e. chicken and fish) and egg white.

Try this healthy white foods recipe:

Garlic Chicken served with Mashed Cauliflower 


(A) Garlic chicken

1 piece (120 gram) chicken breast without skin

½ teaspoon butter

1 teaspoon olive oil

1 lemon

2 cloves garlic

fresh parsley


(B) Mashed cauliflower

¼ head (100 gram) cauliflower

20 gram grated cheese

3 tablespoons fresh milk

1 tablespoon light sour cream

½ tablespoon butter

¼ teaspoon salt

¼ teaspoon grounded black pepper


(A) Garlic chicken

  1. Preheat the oven to 230°C.
  2. Grease the baking tray with butter and place the chicken on it and season well.
  3. Chop the garlic cloves and sprinkle, over the chicken, and drizzle lemon juice and olive oil on top.
  4. Bake the chicken until golden and the garlic have turned brown and roasted, about 35 minutes.
  5. Garnish with fresh parsley and serve with mashed cauliflower.

(B) Mashed cauliflower

  1. Cut cauliflower into small-sized florets.
  2. Cook the cauliflower with water for 15 – 20 minutes or until very tender.
  3. Drain the water and add in grated cheese, milk, sour cream, butter, salt and pepper.
  4. Mash the mixed ingredients with a masher until it looks like “mashed potatoes”