Make Smart Food Choices: 5 Nutrition Lies Debunked


Eat this, not that? There’s a lot of nutrition advice out there. Some of it’s good. Some of it’s not. And some of it’s just too confusing to know what to do. Sound familiar?

If you want to improve your health, manage your weight, and tip the scale in the right direction, making smart food choices is one of the best places to start.

Tired of all the misinformation out there about nutrition? We’ve debunked the top 5 food and nutrition myths to help you eat right, be healthier, and stress less about food.

1. Eating too many eggs is bad for your health

You want eggs, eat eggs. Eggs are high in cholesterol, but research shows eating eggs doesn’t raise bad (LDL) cholesterol levels or risk for heart disease. Eggs actually help boost good (HDL) cholesterol.

  • Breakfast Scramble, Hashbrowns & Asparagus
  • Fried Egg Patties, Sweet Potatoes & Asparagus

2. All vegetable oils are healthy

Not exactly. It seems’s made from vegetables. But not all polyunsaturated fats (omega-3s and omega-6s) are created equal. Vegetable oils used in foods can change from healthy to dangerous through heating and processing.

Fish and lean meats are a good source of omega-3s. And if you’re going to eat foods made with oil, olive oil or rapeseed are healthier options than traditional vegetable oil.

  • Indian Curries with Lemon Rice
  • Baked Tilapia, Brown Rice & Minted Carrots

3. All red meat is bad for you

Should you eat red meat every day? Probably not. If you’re eating highly-processed red meats on a regular basis, research suggests it’s a risk factor for heart disease. But if you eat red meat with less frequency, and opt for lean meats, it’s a good source of vitamins, minerals, antioxidants, and healthy proteins.

  • Chipotle Meatloaf with Red Skin Potatoes & Green Beans
  • Braised Short Ribs with a Black Bean & Corn Medley
  • Beef Barley Stew, Brown Rice & Minted Carrots

4. All calories are the same

No. No they’re not. There’s a big difference between a 400-calorie ice-cream dessert and a 400-calorie chicken dinner with salad and vegetables. Eating whole and unprocessed foods helps control appetite, provides essential vitamins and nutrients your body needs, and supports metabolism, blood sugar levels, and more.

  • Beef Bourguignon, Brown Rice & Broccoli
  • Chicken Meatballs with Spaghetti & Zucchini
  • Eggplant Parmigiana and Polenta with Spinach & Roasted Peppers

5. Eating fatty foods makes you fat

Nope. The typical American diet is full of unhealthy fats (greasy burgers, fried food, pizza, creamy desserts), linked to chronic disease. But some foods actually contain healthy fats.

So where do you find healthy fats? Fish, avocado, Greek yogurt, nuts and seeds, and butter.

  • Tilapia with Miso Ginger, Black Beans, Rice with Peas & Carrots
  • Baked Tilapia, Brown Rice & Minted Carrots
  • Salmon & Vegetable Linguini
  • Fish Nuggets with Northern Beans & Broccoli

Looking for more easy-to-make meals to eat healthier? Check out the complete Portion-Control menu here.