When it comes to eating healthy, the sheer volume of advice out there can feel overwhelming. From social media trends to conflicting articles, it’s hard to know which nutrition advice is fact and which is fiction. Unfortunately, some of the most popular “truths” about eating right are actually myths that can hold you back from reaching your wellness goals. These misconceptions often create unnecessary stress around food, making healthy eating seem way more complicated than it needs to be. The good news? By clearing up these myths, you can approach your nutrition goals with more confidence, less guilt, and a lot more clarity.

Myth 1: Carbs Are the Villain

One of the longest-standing villains in the nutrition world is the humble carbohydrate. From bread to pasta, carbs have been painted as the enemy, blamed for everything from weight gain to energy crashes. But the truth is, not all carbs are created equal, and cutting them out entirely can actually backfire.

Carbs are your body’s primary energy source, fueling your brain, muscles, and even your mood. Instead of ditching them completely, the key is focusing on quality. Whole grains, fruits, and vegetables are all packed with fiber, vitamins, and nutrients that your body needs. It’s the overly processed and sugary carbs, like candies or white bread, that are best to limit. By choosing the right kind of carbs, you’ll build meals that are balanced and energizing, not sabotaging.

Myth 2: Eating Fat Makes You Fat

Fats get a bad rap, often seen as public enemy number one when it comes to weight management and health. For years, low-fat diets were trendy, leading many people to shy away from anything containing even a trace of fat. But here’s the thing: not all fats are bad, and including healthy fats in your diet is essential.

Healthy fats, like those found in avocados, nuts, and olive oil, play a vital role in supporting brain health, hormone production, and overall cell function. The key difference lies in saturated and trans fats, which can raise cholesterol and are better consumed in moderation. Choosing healthy fats in appropriate portions can actually help you feel fuller longer, reducing the chances of overeating or constant snacking.

Myth 3: You Have to Eat Every Two Hours to Boost Your Metabolism

This myth gained traction as part of the “small, frequent meals” trend, which promised to rev up your metabolism and keep hunger at bay. While it’s true that some people thrive on smaller, evenly spaced meals, eating every two hours isn’t necessary for everyone and doesn’t magically speed up your metabolism.

The number of meals you eat should align with your body’s natural hunger and fullness signals rather than an arbitrary schedule. For some, three balanced meals a day work just fine. For others, snacking between meals helps avoid overeating later. The important takeaway here is that meal timing doesn’t matter as much as building a balanced plate for sustained energy.

Myth 4: Fresh Is Always Better Than Frozen

Fresh produce often steals the spotlight as the pinnacle of healthy eating, leaving frozen fruits and vegetables looking like second-string players. But here’s the surprise twist: frozen options can be just as nutritious—and sometimes even more so.

Frozen produce is typically picked and flash-frozen at its peak ripeness, locking in nutrients that might otherwise degrade during transportation of fresh produce. On the other hand, fresh fruits and veggies often lose some of their vitality on their long trip from the farm to the supermarket. Incorporating frozen produce into meals is a convenient, cost-effective, and just-as-healthy way to meet your nutrition goals.

Myth 5: Detoxes and Cleanses Reset Your System

The word “detox” sounds appealing, claiming to clean out toxins from your body in just a few days. Juice cleanses and special detox regimens have become trendy quick fixes, but the science behind them is shaky at best. Your body is already equipped with a highly efficient detox system, powered by your liver and kidneys, which work 24/7 to process waste and toxins.

Rather than relying on extreme cleanses that might leave you feeling hungry or deprived, focus on nourishing your body with whole foods, plenty of water, and fiber. A healthy lifestyle with balanced nutrition is your best long-term strategy to feel your best without putting unnecessary strain on your body.

Myth 6: Late-Night Eating Causes Weight Gain

Many people believe that eating after a certain hour, like 8 p.m., automatically leads to weight gain. While this myth has good intentions (encouraging people to avoid mindless snacking while watching TV), it’s the quality and quantity of what you eat that matter far more than the timing.

Your body doesn’t have a built-in clock that stores calories differently after dark. However, late-night eating is often linked to consuming calorie-rich, processed snacks like chips or ice cream rather than a balanced meal. If you’re genuinely hungry at night, opt for something nutrient-dense and appropriately portioned, like Greek yogurt or a handful of nuts. Listening to your body’s cues is always the best approach.

Myth 7: Supplements Can Replace Whole Foods

It’s easy to fall into the trap of thinking you can pop a vitamin or drink a protein shake and call it a day. While supplements can be helpful for filling in specific nutritional gaps, they’re not a replacement for real, whole foods.

Fruits, vegetables, proteins, and grains offer a synergistic mix of nutrients, fiber, and antioxidants that you simply can’t replicate in a pill. Supplements work best as an addition to an already balanced diet rather than as a shortcut. If you’re relying heavily on them, it may be worth reevaluating your meal plan to prioritize whole, nutrient-dense options.

Myth 8: All Calories Are Equal

The idea that “a calorie is a calorie” oversimplifies the way your body processes food. While it’s true that calorie intake versus calorie output plays a role in weight management, the quality of those calories is just as important when considering your overall wellness.

Eating 200 calories of sugary snacks won’t offer nearly the same benefits as 200 calories of avocado toast or a handful of almonds. Nutrients like protein and fiber provide lasting energy and keep you full longer, while empty calories from junk foods leave you hungry and tired. Focusing on nutrient-rich foods ensures you’re feeding your body everything it needs to thrive.