Understanding Nutrition Myths: Debunking Common Misconceptions

Here are 5 common nutrition myths that many people still believe—and what the science (and real-life experience) tells us instead:

“Calories in vs. calories out” is all that matters

Not all calories are created equal. Yes, calorie balance influences weight, but your body is not a basic calculator—it’s a complex chemistry lab. For instance, 200 calories from soda don’t act the same as 200 calories from salmon. Whole, nutrient-dense foods regulate hormones like insulin, ghrelin, and leptin, which affect hunger, fat storage, and energy.

Focus on quality, not just quantity.

"Carbs are the enemy"

Carbohydrates are not inherently bad. The problem isn’t carbs—it’s refined, ultra-processed carbs that flood the modern diet. Whole food carbs like sweet potatoes, berries, lentils, and quinoa provide essential fiber, vitamins, and fuel for your brain.

Low-carb isn’t for everyone—*smart-carb* is better.

You need to eat 5-6 small meals a day to “keep your metabolism up”

There’s no magic in constant eating. Many people benefit from structured meal timing. Metabolic flexibility beats metabolic obsession.

"Fat makes you fat"

Healthy fats are essential for hormones, brain health, and satiety. Avocados, olive oil, nuts, seeds, and fatty fish are not the enemy. What’s truly damaging? Trans fats, processed seed oils, and combining fat with sugar (hello, doughnuts).

Embrace good fats—your body will thank you.

If it’s “low-fat,” “low-carb,” or “sugar-free,” it must be healthy

Health isn’t found on a label—it’s found in whole, real foods. Many diet products are stripped of nutrition and pumped with artificial additives to taste better. Instead of focusing on what a product doesn’t have, focus on what your food does offer: real nutrients, fibre, antioxidants, and satisfaction.

Eat food. Not labels.

So What Should You Do Instead?

• Build meals around protein, healthy fats, fibre-rich carbs, and colourful veggies.

• Stay hydrated, manage stress, and move your body daily.

• Ditch the diet drama and start tuning into how food actually makes you feel.

• Think of nutrition as long-term nourishment, not short-term punishment.

  
  

The Importance of Personalised Nutrition

Personalised nutrition is essential for achieving optimal health. Everyone's body is different, and what works for one person may not work for another. Tailoring your nutrition plan to fit your individual needs can lead to better results and a more sustainable approach to eating.

Seeking Guidance

If you're feeling overwhelmed by conflicting information, seeking guidance from a qualified health practitioner can be beneficial. They can help you navigate the complexities of nutrition and develop a plan that suits your lifestyle and goals.

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