Nutrition advice is everywhere: on TikTok, in podcasts, splashed across headlines, and passed around at the gym. But the truth is, not all of it is rooted in science. In fact, many of the most popular “rules” about eating are outdated, oversimplified, or flat-out wrong. These misconceptions can create unnecessary food fears and keep you from building a healthy, sustainable approach to eating.

Let’s break down five of the most common nutrition myths and replace them with evidence-based facts you can actually trust.

Misconception #1: Carbs Are Bad for You

For years, carbs have been painted as the villain of the nutrition world. Low-carb trends like keto and Atkins fueled the idea that carbohydrates automatically lead to weight gain.

But the reality is that carbs are your body’s preferred source of energy. Whole-food sources like fruits, vegetables, legumes, and whole grains don’t just provide energy; they’re packed with fiber, vitamins, and minerals that support everything from digestion to heart health.

The real issue lies in refined carbs (think pastries, white bread, and sugary snacks), which can spike blood sugar and leave you feeling drained.

Carbs aren’t the enemy. Focus on choosing complex, whole-food carbs for long-lasting energy and better overall health.

Misconception #2: Eating Fat Makes You Fat

In the 1980s and 1990s, low-fat diets dominated grocery store shelves and weight-loss magazines. The message was simple: fat equals weight gain.

Science has since proven this wrong. Dietary fat plays a critical role in hormone production, brain health, and nutrient absorption. The key is knowing the difference between types of fats. Unsaturated fats from foods like olive oil, nuts, seeds, and fatty fish actually support health, while trans fats (found in many processed snacks and fried foods) increase disease risk.

Weight gain isn’t caused by fat itself. It’s the result of consuming more calories than you burn, no matter where those calories come from.

Don’t fear fat. Incorporate healthy fats in moderation as part of a balanced diet.

Misconception #3: Snacking Is Always Unhealthy

Snacking often gets a bad reputation, with diet culture framing it as a habit that leads to overeating or “mindless” calories.

But snacking isn’t inherently bad. In fact, when done intentionally, it can help regulate blood sugar, boost energy, and even prevent overeating at mealtimes. The problem arises when snacks are ultra-processed or loaded with added sugar and empty calories.

A piece of fruit with nut butter, Greek yogurt with berries, or veggies with hummus are all examples of nutrient-dense snacks that can fuel your body between meals.

Snacking is only unhealthy when the choices are. Be intentional, and treat snacks as mini-meals that add value to your day.

Misconception #4: Skipping Meals Boosts Weight Loss

“Eat less, weigh less” seems logical, which is why skipping meals has become such a common weight-loss tactic. Unfortunately, it usually backfires.

When you skip meals, your body may experience energy crashes, slowed metabolism, and increased cravings later in the day. This often leads to overeating at your next meal or reaching for quick, less nutritious foods.

Structured approaches like intermittent fasting can be effective for some people when done intentionally and with balanced meals. But skipping meals randomly — without a plan — tends to leave you feeling drained rather than energized.

Sustainable weight management isn’t about skipping meals. It’s about creating consistent, balanced eating patterns that work for your lifestyle.

Misconception #5: Fresh Produce Is Always Better Than Frozen

We’ve been conditioned to think “fresh” equals “healthier.” Grocery stores even market produce that way. But frozen fruits and vegetables are often picked at peak ripeness and flash-frozen, locking in their nutrients.

Meanwhile, “fresh” produce may travel long distances before it hits your plate, losing nutrients along the way. That doesn’t mean fresh is bad, but it’s not always the superior option.

Frozen produce is affordable, lasts longer, and can be a more convenient way to get your daily servings of fruits and vegetables. Both fresh and frozen options provide essential vitamins, minerals, and fiber.

Don’t stress about fresh vs. frozen. Use whichever fits your budget, season, and cooking style.

Building a Better Relationship with Food

Nutrition isn’t about rules, restrictions, or perfection. It’s about balance, variety, and making choices that fit your lifestyle. Carbs, fats, snacks, and even frozen foods can all play a role in a healthy diet when chosen with intention.

By letting go of myths, you can build a healthier relationship with food. One rooted in evidence, not fear.

If you want a personalized plan that takes your unique needs into account, consider connecting with a registered dietitian or nutrition coach.

Written by Emily Greffenius. Reviewed by Meghan Farrell, CPT, BSN