Nutrition is full of myths that can lead to poor choices. Separating fact from fiction helps you make better decisions and improves your overall health.
Eating late at night does not automatically cause weight gain. Weight changes come from consuming more calories than you burn, no matter when you eat. The body doesn’t store calories differently by time of day. Focus on what and how much you eat—eat balanced portions, avoid overeating, and listen to your hunger cues.
Carbohydrates are an important energy source, especially for the brain and muscles. The idea that carbs make you gain weight comes from eating too many refined carbs like sugary snacks and processed foods. Instead of cutting out carbs, choose whole grains, fruits, vegetables, oats, sweet potatoes, and legumes. These complex carbs provide fiber, nutrients, and steady energy.
Not all fats are bad. Unsaturated fats found in avocados, nuts, and olive oil support heart and brain health. Limit trans fats and excess saturated fats, which can raise disease risk. Healthy fats help absorb vitamins, keep cells healthy, and increase fullness—so include them in moderation and avoid processed fried foods.
The “eight glasses of water a day” rule isn’t universal. Hydration needs differ by age, climate, activity, and health. You also get fluids from foods, tea, and other drinks. A simple guide: drink when you’re thirsty and aim for pale yellow urine as a sign of good hydration. Adjust your intake to your personal needs.
Detox diets aren’t necessary—your liver and kidneys already remove toxins. Many cleanses are very low in calories and nutrients, which can cause muscle loss and slow your metabolism. Instead, eat a balanced variety of whole foods, plenty of fiber, water, and antioxidant-rich foods to support your body naturally.
Gluten-free isn’t inherently healthier. Some gluten-free processed products contain extra sugar or fat. If you don’t have celiac disease or gluten sensitivity, there’s no need to avoid gluten. Whole grains like wheat, oats, and barley are good sources of fiber and vitamins. Choose a varied, balanced diet rather than following trends.
Not all sugar is the same. Natural sugars in fruit, vegetables, and dairy come with vitamins, minerals, and fiber. Added sugars—common in processed foods—are the real concern. Limit sugary snacks and drinks, enjoy whole fruits for sweetness, and treat desserts as occasional pleasures.
Healthy eating doesn’t have to be expensive. Affordable nutritious options include whole grains, legumes, frozen vegetables, and seasonal produce. Buying in bulk, planning meals, and cooking at home cut costs and help you eat well on a budget.
Calories aren’t equal—quality matters. A 100-calorie bag of chips doesn’t offer the same benefits as a 100-calorie piece of fruit. Whole, minimally processed foods provide nutrients and lasting fullness, so focus on nutrient-dense choices rather than just calorie counting.
Dairy can be part of a healthy diet for most people, offering calcium, vitamin D, and protein. Moderate dairy supports bone health, though lactose intolerance or sensitivities mean some people should choose lactose-free or plant-based alternatives. Low-fat or fat-free options provide nutrients with less saturated fat.
For healthy individuals, moderate to higher protein intake is generally safe and supports muscle repair and immune function. Balance protein with fiber and healthy fats, and vary your sources—lean meats, legumes, and plant-based options. If you have kidney disease, consult a healthcare provider before changing protein intake.
Not all processed foods are unhealthy. Highly processed items often contain added sugars, unhealthy fats, and lots of salt. But minimally processed foods—like frozen vegetables or canned beans—keep most of their nutrients and can be convenient and affordable. Choose lightly processed, whole-food-based options and limit highly refined products.
