Nutrition for Beginners: Why I Don’t Recommend Cutting Out Entire Food Groups

For Beginners in Nutrition: Restriction Isn’t Always the Answer

If you're just starting out on your wellness journey, it's easy to feel overwhelmed by all the conflicting advice online. From “no-carb” trends to strict veganism, it can seem like cutting out entire food groups is the key to health. But in my experience—especially for beginners in nutrition—this can do more harm than good.

While some people may have specific medical, ethical, or religious reasons for eliminating certain foods, most women don’t need extreme dietary restrictions to reach their goals. In fact, excluding whole food groups without a full understanding of their role in the body can cause serious health consequences—both physically and mentally.

Let’s break this down together.

The Exceptions: When Cutting Out Food Groups Does Make Sense

There are circumstances where a restrictive diet can be helpful or even necessary:

• Allergies and medical conditions, such as celiac disease or lactose intolerance.

  
  

• Temporary elimination diets, like carnivore or low-FODMAP, to identify sensitivities under supervision.

  
  

• Ethical or religious beliefs, such as vegetarianism, veganism, or halal/kosher guidelines.

  
  

• Short-term goals, like lowering carbs for mental clarity before a presentation or competition.

  
  

These are valid and personal reasons. The issue arises when restriction becomes a go-to solution without education or support.

When Restriction Backfires: Orthorexia and Misinformation

Cutting out entire food groups without understanding the science behind nutrition can lead to disordered eating habits. For many women, especially beginners, this can spiral into orthorexia—a fixation on “eating clean” that ultimately causes more harm than good.

For example, let’s look at the vegan trend around 2016. Many young girls embraced veganism hoping it would make them healthier or thinner. The problem? Most weren’t properly informed. They cut out meat and dairy—some of the most nutrient-dense parts of the American diet—often times without replacing them with equivalent plant-based sources. As a result, many underate protein, became deficient in key vitamins and minerals, and harmed their long-term health.

Veganism can be incredibly healthy when done right. But it shouldn’t be approached as a quick-fix solution.

The Truth About Carbohydrates

Carbs have been demonized in recent years, but here's the truth: carbohydrates are the body’s preferred source of energy. While technically not essential (meaning the body can survive without them), they play a huge role in:

• Brain function

  
  

• Hormone regulation

• Athletic performance

  
  

• Recovery from exercise

  
  

People often experience quick results when they go low-carb, but these changes usually come from being in a calorie deficit, not from the absence of carbs themselves. For women who are physically active, under-consuming carbs can lead to fatigue, poor workouts, and hormone disruptions.

Why Fat Is Essential—Especially for Women

Unlike carbs, dietary fat is essential. It supports:

• Hormone production

  
  

• Absorption of fat-soluble vitamins (A, D, E, K)

  
  

• Brain function

  
  

• Skin and hair health

  
  

• Fertility and menstrual health

  
  

Many women fear fat because they associate eating it with having it—but that’s a misunderstanding. Eating fats like olive oil, avocado, eggs, and salmon doesn’t lead to weight gain on its own. In fact, healthy fat intake can help promote satiety, glowing skin, balanced hormones, and even fat loss when paired with a nutritious overall diet.

So, What Does This Mean for You?

The best nutrition plan is the one that:

• Supports your physical goals

  
  

• Honors your personal values

  
  

• Fits your lifestyle

  
  

If you're highly active, you may need more carbs than someone else. If you love high-fat, high-protein meals, that may suit your body better—without meaning your body fat percentage is high. If you choose to avoid meat, dairy, or other food groups for religious or ethical reasons, you are not doing anything wrong.

What matters most is approaching food with wisdom, balance, and stewardship. God gave us food to nourish our bodies, not to control or consume us. You can enjoy the foods you love, stay aligned with your beliefs, and still make progress toward your wellness goals.

Read more of our articles to learn how to make a diet that best suits your lifestyle.

read more