What you eat affects your energy, mood, and overall well-being. But with so much information out there, it’s easy to believe things that aren’t true. How well do you know your nutrition facts?
A significant percentage of Americans (81-85%) say they understand nutrition basics, but surveys show that many struggle with basic nutrition knowledge and cannot accurately assess their diets.
Take this quiz to assess your current Food Health Score.
Let’s clear up five common myths about nutrition so you can make better choices for your health.
Myth 1: All Calories Are the Same
Not all calories affect your body the same way. A 200-calorie soda and a 200-calorie serving of almonds will impact your health differently.
- Processed foods high in sugar cause blood sugar spikes and crashes. This can leave you feeling tired and hungry.
- Whole foods, like vegetables, nuts, and lean proteins, provide steady energy and keep you full longer.
Focus on nutrient-dense foods instead of just counting calories.
Myth 2: Carbs Are Bad for You
Carbohydrates are your body's main source of energy. The problem isn’t carbs themselves—it’s the type of carbs you eat.
- Processed carbs like white bread and sugary snacks can lead to weight gain and energy crashes.
- Whole grains, fruits, and vegetables provide fiber and essential nutrients that support digestion and brain function.
Instead of cutting out carbs, choose healthier sources that give you long-lasting energy.
Myth 3: Fat Makes You Fat
Eating fat doesn’t automatically lead to weight gain. Your body needs healthy fats to function properly.
- Avocados, nuts, olive oil, and fatty fish support brain health, hormone balance, and heart function.
- Trans fats and processed oils, found in fried and packaged foods, contribute to inflammation and weight gain.
Including the right fats in your diet can help you feel full and improve overall health.
Myth 4: You Need Dairy for Strong Bones
Dairy is a good source of calcium, but it’s not the only one. Many plant-based foods provide just as much—if not more—calcium and other bone-supporting nutrients.
- Leafy greens like kale and bok choy are rich in calcium.
- Almonds, sesame seeds, and tofu also support bone strength.
- Vitamin D, magnesium, and weight-bearing exercise are just as important for bone health as calcium.
You can maintain strong bones without relying on dairy.
Myth 5: Detox Diets Cleanse Your Body
Your body has a built-in detox system—your liver, kidneys, and digestive system work together to remove toxins naturally.
- Juice cleanses and detox teas often lack protein and fiber, making them unsustainable.
- Drinking water, eating fiber-rich foods, and getting enough sleep support natural detoxification.
- A balanced diet does more for your health than any short-term cleanse.
Instead of extreme diets, focus on daily habits that support your body's natural detox process.
Nutrition doesn’t have to be complicated. Focus on whole, unprocessed foods, eat a balanced diet, and listen to your body.
The Eat Right, Feel Great! Nutrition Program is the perfect way to learn everything you need to know about food and how it affects your health.
Presented by Jackie Furlong, who has a Bachelor of Science degree and is certified with the AFPA and the Institute for Integrative Nutrition as a Holistic Health Coach, this program will help you discover the true facts about nutrition.
The more you understand what works for you, the easier it is to make healthy choices that last.
Author bio:
Dr. Brad Kristiansen is a chiropractor and nutritionist who has helped thousands of patients regain their health.
These statements have not been evaluated by the Food and Drug Administration. Innate Wellness products are not intended to diagnose, treat, cure, or prevent any disease or medical condition. This article is general information, not medical advice — consult your healthcare provider before starting any new wellness routine, especially if you are pregnant or have epilepsy, a bleeding disorder, a pacemaker, or other electronic implants.
