When it comes to healthy nutrition, do you believe these myths?

The “free food tree” was a good and creative idea!

Johnny Palmer, Jr. wrote this short report about it:

“One year, a tree on the campus of Green Acres Elementary School, near Santa Cruz, California, bore strange fruit — mostly sandwiches, but sometimes a cookie, a cupcake, an apple, or an orange. It came into full bearing from a seed planted by teachers Sophie Farrar and Sandra Enz, who were appalled at the quantities of uneaten sandwiches discarded by the youngsters. They suggested wrapped sandwiches be placed under what children began to call the free-food tree, for students who had come without a lunch, or who had lost or forgotten their lunches. The idea was quickly popular. Some youngsters asked their mothers to pack an extra sandwich so they’d have one to put under the free-food tree.”

Having something to eat everyday is important! Even more important is what and how we eat.

Nutrition matters!

Not just for our physical health, but our nutrition is also very important for (and directly impacts) our mental health and our brain health — and anything that affects all of that will also impact your spiritual well-being as well.

But if you ask 100 people to define “healthy nutrition” you could get 100 different answers! Many would be correct, but I think most of us know there are a LOT of myths about healthy nutrition that too many people take as fact.

So, since March is national Nutrition Month, I thought it might be helpful to identify some of the most common myths regarding healthy nutrition:

Low-fat foods are always healthier. It’s true that some fats can be harmful in excess, but not all fats are bad. Healthy fats, like those found in avocados, nuts, and olive oil, are essential for brain function and overall health. Additionally, some low-fat foods compensate for the lack of fat with added sugars and unhealthy additives, which can be detrimental to health.

Carbohydrates are always bad. Carbohydrates are often demonized in popular media, but they are a crucial energy source for the body. The key is to choose complex carbohydrates like whole grains, fruits, and vegetables over refined carbohydrates like white bread and sugary snacks.

Skipping meals helps with weight loss. Skipping meals can actually lead to overeating later in the day and can negatively impact metabolism. Regular, balanced meals are important for maintaining steady energy levels and preventing excessive hunger.

All calories are equal. While it’s true that calories are units of energy, not all calories are equal in terms of nutrition. For example, 100 calories of vegetables provide more nutrients and fiber than 100 calories of candy. Quality of calories (nutrient density) matters just as much as quantity.

Eating late at night causes weight gain. Weight gain is more about total calorie intake versus expenditure than the timing of meals. It’s what and how much you eat that matters most, rather than when you eat it. However, late-night snacking often results in unhealthy food choices and disrupted sleep patterns, which may indirectly contribute to weight gain.

Detox diets cleanse the body. Most detox diets lack scientific evidence and can be harmful. The body has its own natural detoxification systems, primarily the liver and kidneys. Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports these systems more effectively than extreme detox plans.

Eating fat makes you fat. As mentioned earlier, not all fats are created equal. Healthy fats can actually aid in weight loss by promoting satiety and supporting metabolic health, and healthy fats are important for good brain health. It’s excessive calorie intake, regardless of the source, that leads to weight gain.

Gluten-free means healthier. For those with celiac disease or gluten intolerance, a gluten-free diet is essential. However, for the general population, there’s no evidence that gluten-free products are “healthier.” In fact, many gluten-free alternatives are highly processed and may lack essential nutrients.

All natural or organic foods are healthy. First, know that I am a BIG proponent of eating organic foods. With that noted, the truth is that while organic foods reduce exposure to pesticides and antibiotics, they’re not inherently healthier in terms of nutritional content. Processed organic foods can still be high in sugar, salt, and unhealthy fats. It’s essential to focus on whole, minimally processed foods regardless of their organic status.

Egg yolks should be avoided. Egg yolks contain essential nutrients like vitamin D, choline, and antioxidants. While they do contain cholesterol, dietary cholesterol has less of an impact on blood cholesterol levels than previously thought. Enjoying eggs in moderation as part of a balanced diet is perfectly healthy for most people.

Fresh produce is always healthier than frozen or canned. Frozen fruits and vegetables are often picked at peak ripeness and flash-frozen, which can lock in nutrients. Canned fruits and vegetables can also be a healthy option, as long as you choose options packed in water or low-sodium broth.

Certain foods, like grapefruit or celery, have “negative calories” and can burn fat. No single food can burn fat. While some foods require more energy to digest than they provide, the difference is minimal and doesn’t translate to significant weight loss.

Avoiding the salt shaker is enough to cut sodium. Most sodium in the U.S. comes from prepared foods, not just table salt. Items like bread, salad dressings, pasta sauces, canned beans, cheese, and processed snacks are loaded with sodium. Even boneless, skinless chicken breasts can be injected with brine. Cooking at home, comparing labels, and choosing low-sodium versions of packaged foods are better strategies.

“Whole grain” or “multigrain” labels always mean healthy. These terms sound healthy, but they can be misleading. Some products labeled “made with whole grains” or “multigrain” contain only a small amount of whole grains, while the rest is refined. Look for products with higher whole grain content.

Your what and how you eat is important for your overall health and well-being, so be careful what you believe when it comes to the topic of healthy nutrition.

Scotty