10 Nutrition Myths That Are Ruining Your Health (And What to Do Instead)

March is National Nutrition Month, which makes now the perfect opportunity to take a closer look at your eating habits and see where you might make some positive changes. If you’ve noticed that your diet isn’t quite hitting the mark, you might wonder where to begin your journey to a healthier lifestyle.

In today’s world, social media and nutrition blogs can be a minefield of misinformation. As a peak performer, you can’t afford to fall for these misconceptions since your success hinges on proper nutrition.

To help you navigate the noise, here are ten common nutrition myths you should steer clear of, along with the facts behind each one.

Myth #1: More Protein Means More Muscle

According to a study from Harvard Health Publishing, simply loading up on extra protein won’t automatically build more muscle. Plus, overdoing it on protein can lead to some health problems.

For most people, the guideline is to aim for 0.8 grams of protein per kilogram of body weight each day. So, if you weigh 200 pounds, that’s roughly 73 grams of protein daily. But if you’re really active, you might need up to 2 grams of protein per kilogram. It’s all about finding the right balance for your lifestyle.

Myth #2: You Should Cut Out Carbs to Improve Body Composition

For ages, carbs have gotten a bad rap, but the truth is, you need them to keep your body running smoothly. So, don’t ditch them entirely!

The experts at the Mayo Clinic note that carbohydrates are crucial for energy, immunity, and even weight control. You should aim for at least 130 grams of carbs a day. But here’s the catch: it’s all about picking the right ones. Think fiber-rich carbs, whole grains, lentils, and legumes.

To monitor your carb intake, try keeping a food journal. When it’s time to eat, start with simple proteins and veggies, then move on to complex carbs. This approach can help you avoid those pesky glucose spikes.

Myth #3: Supplements Can Totally Replace Whole Foods

The supplement industry is big business, but you can’t get all the nutrients you need from supplements alone. According to research from Purdue, supplements often isolate certain nutrients, such as vitamin C or calcium, without the accompanying compounds found in whole foods. Whole foods provide a blend of nutrients that work together for optimal absorption.

As such, prioritize a nutrient-rich diet and then use supplements to fill in the gaps as needed. Additionally, speak with your doctor before adding any supplements to your diet. Even good nutrients and vitamins, such as vitamins A, D, E, and K, can be dangerous in excess. Any supplements you add should be third-party tested and contain no artificial fillers or excess additives.

Myth #4: Eating Late at Night Causes Fat Gain

You’ve probably heard the old saying that eating before bed leads to weight gain. But that’s only true if you indulge in unhealthy snacks before hitting the hay. According to UAMS Health, your overall daily intake matters more for weight gain or loss, not the timing of your meals.

That said, munching right before bed can mess with your sleep because your body is busy digesting. So, if you find yourself eating late, try to stay away from heavy foods. Opt for something with protein and fiber and aim to finish eating at least an hour before you go to sleep.

Myth #5: Organic Automatically = Healthier

Harvard Health Publishing points out that organic foods have fewer pesticides, fertilizers, hormones, and antibiotics. However, they aren’t necessarily more nutritious than their non-organic counterparts. So, if nutrition is your focus, checking the nutrition label, not just the organic sticker, is essential. Remember, organic junk food is still junk food and can be loaded with added sugars and fats.

But removing pesticides and other chemicals isn’t a bad idea. If you’re considering going organic, it might be worth spending a bit more on produce that’s known for having higher pesticide residues, like strawberries, spinach, kale, nectarines, apples, grapes, cherries, peaches, pears, tomatoes, celery, and potatoes.

Myth #6: The Best Way to Detox is With Juice Cleanses

If you’re feeling particularly sluggish, you may think you need a juice cleanse to detoxify your body. However, your body has already detoxified itself. As MD Anderson Cancer Center explains, detoxing is often unnecessary and can result in electrolyte imbalances, vitamin and mineral deficiencies, or gastrointestinal stress.

What you can do, though, is support your body’s natural detoxing systems by doing things like drinking enough water, eating inflammation-fighting foods like turmeric and ginger, ensuring you get enough sleep each night, and eating enough fiber.

Myth #7: Fresh Produce is Always Better Than Frozen

We like to think that fresh food is better, but frozen produce is just as good and sometimes even more nutritious. This is because produce is frozen quickly, as soon as it comes from the field. According to Piedmont Healthcare, the only instance when this might not be the case is if a frozen product contains added sugars or other fillers. Plus, frozen food is often affordable and lasts longer, eliminating food waste.

Myth #8: Where Calories Come from Doesn’t Matter, Only the Amount Matters

Many people believe a calorie is a calorie, meaning you could eat all your calories from junk food and still lose weight if you’re in a caloric deficit. However, according to Healthline, different calories are metabolized in various ways—some give you more energy, while others help you feel fuller longer

For the best results, try to balance your meals with protein, healthy fats, and fiber-rich carbs. Refrain from empty-calorie foods that don’t offer much in terms of nutrients.

Myth #9: Red Meat is Always Unhealthy

Red meat often gets a bad rap, but it’s not all doom and gloom. While it does have high levels of saturated fat, it’s also packed with vitamin B-12, zinc, and protein. Healthline reminds us there’s no need to cut out red meat completely—it can still be part of a balanced diet when enjoyed in moderation.

If you’re considering adding red meat to your meals, go for lean, unprocessed options like grass-fed beef. And definitely sidestep ultra-processed meats like hot dogs and deli meats, as they’ve been linked to an increased risk of cancers, including colorectal cancer.

Myth #10: Microwaving Destroys Nutrients

Harvard Health Publishing assures you that there’s no need to worry about your microwave stripping away all the nutrients from your produce.

The publication points out that the best way to retain nutrients is to cook food with minimal liquid and for the shortest time possible. By using just a little water, the microwave essentially steams your food from the inside out, keeping more vitamins and minerals intact than almost any other cooking method.

The Bottom Line

As a peak performer, your success isn’t just about mindset and hustle—it’s also about the fuel you give your body. Don’t let outdated myths derail your health and performance.

Get guided support and personalized recommendations through our custom health coaching services to elevate your well-being. Ready to take the next step? Sign up for a complimentary call with an Arootah coach!