If you are looking to lose weight or get fit, you already know that the road to good health is paved with good nutrition.  However, once you start doing research, it may seem much more complicated to define what it means to be a healthy eater.  With so many controversial foods sparking debating on whether they are good or bad for you, how are you to know what is really healthy?  Today, we are going to clarify 10 nutrition myths to help get you on the right track.

Myth 1 – If you are craving certain foods, you must need those nutrients.

Cravings are not an indication of your body’s need for those particular nutrients.  If this were the case, we would tend to crave nutrient-rich foods like fruits and vegetables.  Instead, very often we crave sugary, processed foods which have an addictive quality.  Cravings are more a reflection of psychology than required nutrients.

Myth 2 – Eating at night is bad for you.

This is one of the more popular nutrition myths.  What really matters is how many calories you take in across the day vs. how many calories you burn.  If you are eating the full allotment of calories during the day and then also snacking at night, then this is a habit you should examine.  However, eating at night ultimately just counts into your total calories in the day.  If you exercise in the evening, you should eat afterwards so your body can recover.

Myth 3 – Cleanses and Detoxes are good for your body.

In fact, you already have organs that are doing the cleansing work for you: your liver and kidneys.  As a sudden crash diet, a detox will not have long-term benefits for you, and if anything is more likely to make your cravings and appetite stronger once the detox period is over.

Myth 4 – Fats are bad for you.

Fats are actually important for you.  Certain vitamins (such as A, D, E, and K) are fat-soluble and thus require lipids so that they can be absorbed.  The trick here is sticking with unsaturated fats – monounsaturated and polyunsaturated – and limiting your intake of trans fats and saturated fats.

Myth 5 – Herbal and natural products are the safest.

This requires some research and ideally consultation with your doctor.  One obvious example of a caveat is that the opium poppy is natural, and yet we know that this can have dangerous impacts.  Even in less overt cases, though, herbal supplements can be potent and interact with other medicines or conditions.  Herbal remedies should be discussed with your doctor just like a prescription medication.

Myth 6 – Low-fat foods are healthier choices.

This is one of the most pervasive nutrition myths.  The truth is, most low-fat foods have higher sugar or sweetener content in order to improve the taste.  Generally speaking, this is not a healthier choice.  In addition, the psychological impact of thinking that low-fat foods are healthier tends to lead to increased consumption and larger portions.

Myth 7 – Brown eggs are better for you than white eggs.

The difference between brown eggs and white eggs is the type of chicken that lays them, not the nutritional value.  Furthermore, the idea that eggs are healthier without the yolks ignores the fact that the nutrients of the egg are predominantly in the yolks!  While it may be wise to limit the number of eggs you eat per week, cutting out the yolks deprives you of the healthiest part of the egg.

Myth 8 – Carbs are bad for you.

There are all kinds of carbs.  Fruits, vegetables, and whole grain foods are carbs that are high in fiber and nutrients.  If you are going to limit yourself, refined sugars are the smarter place to focus.  When it comes to dieting, carbs tend to be a popular place to cut back because of the fact that they are some of the most addictive foods.  As such, reducing your intake of carbs in your diet can have a noticeable impact in the short term.  However, there is long-term benefit to having some carbs in your diet if you can keep your overall caloric intake in check.

Myth 9 – Red meat is unhealthy.

One of the most common nutrition myths is the idea that red meat is categorically bad for you.  If you are a meat lover, aim for leaner cuts of beef (such as top round, flank, or sirloin) and pork (tenderloin).  Watch your portion size, as well.  And try to steer clear of processed meats.

Myth 10 – Skipping meals will help you lose weight.

In fact, this is not a helpful solution for a couple of reasons.  First, when you skip a meal you come back hungrier than ever for the next one!  So you are actually less likely to be able to control your portions and appetite at the following meal.  Second, when you skip a meal, your body gets the message that food is scarce.  Your metabolism slows down as a result.  The perceived value of skipping meals is one of the big nutrition myths for weight loss.

Finding the right balance in your meals is an individual endeavor.  It has to be right for your lifestyle, food preferences, exercise regimen, and so many other details.  However, as we look for solutions to create the right personal nutrition plan, there are many nutrition myths that get in the way.  Today, we debunked ten nutrition myths.  If you are interested to get advice about how to construct a healthy diet that is right for your needs, contact Frances Arnold (Be Well’s registered dietician) today at buzz@VisitBeWell.com!

And if you want some advice on clean food – what you should buy or not buy – read here!