When it comes to food, everyone seems to have an opinion — from friends and family to social media influencers. But not all advice is backed by science. As a dietitian, here are some of the most common nutrition myths I hear (and the truth you should know).
❌ Myth 1: Carbs are bad for you
✅ The truth: Carbohydrates are your body’s main source of energy. Wholegrain breads, oats, legumes, fruits, and vegetables provide fibre, vitamins, and minerals that support digestion and long-term health. The key is choosing quality carbs over heavily processed ones.
❌ Myth 2: You need to cut out fat to be healthy
✅ The truth: Your body needs healthy fats for brain function, hormone production, and absorption of vitamins. Foods like olive oil, nuts, seeds, and avocado are not only healthy — they’re protective for your heart. What we should limit are trans fats and excessive fried foods.
❌ Myth 3: High-protein diets are only for athletes
✅ The truth: Protein is important for everyone. It helps maintain muscle strength, supports bone health, and keeps you fuller for longer. This is especially important as we age, when muscle naturally declines.
❌ Myth 4: Fresh is always better than frozen
✅ The truth: Frozen fruits and vegetables are often snap-frozen soon after harvest, locking in nutrients. Fresh is great, but frozen can be just as nutritious — and more convenient.
❌ Myth 5: Detox diets or juices “cleanse” your body
✅ The truth: Your liver and kidneys are already excellent at removing toxins. Restrictive detox diets or juice cleanses usually just cut out essential nutrients. A balanced diet with whole foods does far more for your long-term health than a “cleanse” ever could.
The Bottom Line
Nutrition is full of myths, but the truth is usually much simpler (and kinder!) than the latest fad. Instead of cutting out entire food groups or following strict rules, focus on balance, variety, and whole foods most of the time.
And if you’re feeling confused by all the conflicting advice, that’s where a dietitian can help.
Need personalised guidance? Get in touch to learn how we can make nutrition simple and sustainable for you.
