Committing to healthy eating can usher in a whole smorgasbord of conflicting food information. One minute, we’re told to eat low-fat, the next we’re supposed to load up on healthy fats. Carbs go from being the enemy to an essential part of a balanced diet. So, what’s the truth?

We were taught a lot of nutrition “facts” from school, the media, and everywhere food-related, but some of that advice has only aged like milk after being proven to be the exact opposite or oversimplified. 

Turns out the food pyramid isn’t the gold standard, not all calories are created equal, and your body actually needs salt to function properly.

Let’s dispel some of the biggest nutrition myths so we can focus on enjoying eating well. 

1. Myth: The food pyramid is the optimal nutrition guide

The Truth: The original food pyramid prioritized high-carb intake while downplaying the importance of healthy proteins and fats. Many medical professionals now believe this has significantly contributed to rising obesity rates.

The USDA’s 1992 Food Pyramid told us to load up on 6-11 servings of bread, pasta, and grains daily while limiting fats and proteins. This not only encouraged excessive consumption of refined carbohydrates but also ignored the benefits of nutrient-dense proteins and healthy fats – both of which are essential for satiety, hormone production, and brain function.

Research shows that a balanced diet with quality proteins, healthy fats, and fiber-rich carbs is much better for long-term health. Instead of following an outdated pyramid, focus on whole, nutrient-dense foods like lean proteins, nuts, vegetables, and unprocessed carbs.

2. Myth: Eggs raise your cholesterol

The Truth: Eggs are a nutrient powerhouse and don’t significantly impact cholesterol for most people.

For decades, eggs were blamed for raising cholesterol, leading many to avoid them or only eat egg whites. However, modern research has debunked this claim. What’s more, studies have shown that dietary cholesterol has little effect on blood cholesterol levels for most people so keep that scrambled, poached, or boiled goodness coming.  

Instead, it’s trans fats and refined sugars that play a bigger role in heart disease. Eggs are loaded with high-quality protein, choline (essential for brain health), and key vitamins – making them one of the most nutritious foods you can eat.

3. Myth: Drink 8 glasses of water a day

The Truth: Hydration needs vary from person to person, and water isn’t the only source of good fluids.

The idea that everyone needs exactly eight glasses of water daily is an oversimplified guideline. Factors like age, activity level, and climate all impact hydration needs. Plus, water-rich foods like fruits and vegetables, and other beverages like milk, tea, coffee, or broth can all contribute to healthy daily fluid intake.

Drinking when thirsty is a more effective approach than forcing a set number of glasses per day. Instead of fixating on chugging liters, listen to your body’s thirst cues and make hydration choices based on your lifestyle needs. Put simply – drink when you’re thirsty.

4. Myth: All calories are equal

The Truth: The source of calories matters more than just the number.

In theory, 100 calories from candy and 100 calories from almonds are the same – but your body processes them very differently. Highly processed foods can spike blood sugar and cause energy crashes, while whole foods provide sustained energy and essential nutrients. We’ve all been taught to read labels and judge food by its calorie count instead of eating good food until we feel refueled and satisfied. 

Not all calories are equal. For instance, studies show that diets higher in protein and fiber lead to greater satiety and better metabolism regulation than high-carb, ultra-processed diets. This is why eating 2,000 calories of whole, nutrient-dense foods will fuel your body far better than 2,000 calories of junk food.

Rather than obsessing over calorie counts alone, prioritize nutrient density – choosing foods rich in protein, fiber, vitamins, and minerals for better overall health and satisfaction.

5. Myth: Carbs are the enemy

The Truth: Carbohydrate quality is key, rather than cutting it out entirely.

Carbs have been unfairly demonized as a health and fitness nightmare, but not all carbs are created equal. Whole-food sources like vegetables, fruits, and whole grains provide essential fiber, vitamins, and minerals, while processed carbs like white bread and sugary snacks contribute to blood sugar spikes.

Interestingly, Americans often find when traveling abroad to countries like Italy that the bread and pasta don’t leave them bloated and sporting an extra three pounds like we often feel from our own bread products. This is in part because these countries use less refined wheat for flour, preserving more of the nutrients and fiber that make carbs healthier, and making them easier to digest than American versions.

Instead of eliminating carbs, choose whole, fiber-rich sources and prepare them in ways that support digestion – such as pairing them with protein and healthy fats.

6. Myth: red meat is bad for you

The Truth: Quality matters – lean, unprocessed red meat is highly nutritious.

For years, red meat has been blamed for heart disease and cancer, but the problem isn’t red meat itself – it’s the processing and overconsumption of poor-quality meats. Processed meats like bacon, hot dogs, and deli meats have been linked to health risks, but grass-fed, unprocessed red meat is packed with protein, iron, zinc, and B vitamins. This is the perfect reason to enjoy that mouthwatering steak.

Studies have found little evidence to suggest that moderate consumption of unprocessed red meat significantly increases health risks. Opt for high-quality, lean cuts and pair them with fiber-rich foods for a balanced diet.

7. Myth: Low salt is better

The Truth: Excess sodium from processed foods is the issue – not natural salt.

Salt has long been blamed for high blood pressure, but your body actually needs sodium for proper nerve function, hydration, and muscle contraction. The real problem isn’t natural salt – it’s the excessive sodium found in processed and fast foods.

In fact, too little sodium can be just as harmful as too much with studies showing that both extremely high and extremely low sodium intake can increase the risk of cardiovascular problems.

So stay salty and season your dishes with natural salts like Himalayan pink salt or sea salt, while keeping an eye on the sodium content for fast and processed foods.

8. Myth: Organic equals healthier

The Truth: Organic doesn’t always automatically mean nutritious – organic junk food is still junk food.

It’s easy to assume that anything labeled “organic” must be better for you, but that’s not always the case. Organic simply refers to how food is grown, meaning it’s made without synthetic pesticides, GMOs, or antibiotics in animal products. While that can be great for reducing pesticide exposure and supporting sustainable farming, it doesn’t automatically make food more nutritious.

A 2017 study found that people tend to overestimate the health benefits of organic foods, often eating more of them without realizing they can still be loaded with sugar, refined carbs, and unhealthy fats. So that tasty cookie dough protein bar may be organic, but still a sugary snack option.

That said, organic fruits and vegetables can be a good choice for certain high-pesticide crops, like strawberries and spinach. But when it comes to overall nutrition, pay attention to the actual contents and quality of the food instead of grabbing the first organic label off the shelf. 

Bottom line

If there’s one thing we’ve learned, it’s that nutrition science has evolved a ton in the past few decades and we all have a chance to reclaim our health through a little proper food education. 

It’s freeing to know we don’t have to frantically count calories and be afraid of foods that make our bodies feel and work better. Your health isn’t about one magic rule – it’s about consistency, balance, and making informed choices.

Bon Appétit!