Eight Healthy Eating Myths Debunked

Eating healthy can be an epic challenge. How do you make the right choices when unhealthy foods are everywhere? How do you know which foods are healthy with so much misinformation on TV and social media?

“Competing news headlines and social media conversations have made healthy eating myths the norm and trustworthy information hard to find,” says Loyola clinical dietitian, Theresa Caputo, MS, RDN, LDN, CCTD.

Our culture values weight loss and fast results. Corporations and influencers also make a lot of money off these myths.

While some healthy eating myths are just false, others can be dangerous, especially if you have underlying health conditions. Before buying into these claims, it’s important to do your own research and talk to your doctor or dietitian.

Here are eight common healthy eating myths Ms. Caputo says you should think twice about:

Healthy eating myth #1: You need to stop eating certain foods to lose weight

Eliminating foods from your diet is a common strategy for many popular diets. An example is the ketogenic diet which cuts out carbohydrates. Though some people lose weight when they stop eating carbs, most gain the weight back. Elimination diets can also lead to nutrient deficiencies.

“A healthy diet does not need to be one-size-fits-all,” says Ms. Caputo. “It can include the occasional treat when balanced alongside healthful options. If you love sweets or pasta, those foods don’t need to disappear entirely. Just limit them to once in a while.”

Healthy eating myth #2: You should not snack between meals

Snacking can help prevent overeating at meals. It’s important to pay attention to your body, says Ms. Caputo. If you are hungry between meals, you should eat something. But make sure it’s a healthy snack.

Nutrient-dense snacks that have protein and fiber will help you feel full longer. Try apples and peanut butter or low-fat cheese and whole-grain crackers.

It’s also important to limit your portion size. Try a cheese stick and a few crackers with a glass of water. You may still feel hungry but give it 30 minutes. It takes time for your stomach to tell your brain it’s full.

Healthy eating myth #3: Healthy eating is expensive

It depends on what you buy. Yes, a box of mac and cheese and frozen pizza are cheap. But with a little planning and smart shopping, you can eat much healthier and stay within your budget.

People often think produce is too expensive, but a large bag of lettuce is affordable and lasts a long time. If you’re looking for more shelf-stable options, buy canned produce such as:

• Fruits packed in water without added sugar
• Low-salt vegetables and beans

Frozen fruits and vegetables are another option. They are as nutritious as fresh produce and cost-effective, especially when you buy in bulk.

Another suggestion is to visit a farmer’s market. You’ll find a wide range of fresh foods at lower prices than in the grocery store.

Many vendors accept cards from the Women, Infants and Children (WIC) program and Supplemental Nutrition Assistance Program (SNAP).

Healthy eating myth #4: A vegetarian diet is a healthier option

The quality of vegetarian and non-vegetarian diets depends on the food choices you make. Vegetarian diets that substitute meat with fried foods or cheese can be high in fat and low in essential nutrients.

Whether you choose to eat meat or not, Ms. Caputo recommends a plant-forward diet that includes plenty of protein. Lean poultry and fish are good sources of protein. Alternative high-protein foods for people who don’t eat meat include:

• Beans, lentils and chickpeas
• Dairy products such as Greek yogurt and low-fat cheeses
• Eggs
• Nuts and seeds
• Quinoa, tempeh and oats
• Tofu and soy products

Healthy eating myth #5: Organic foods are always better

The added expense associated with organic foods can be worth it, depending on the type of food and your preferences. When purchasing fruits and vegetables, consider whether pesticides remain after washing.

The Environmental Working Group measures the levels of pesticides in fruits and vegetables. They publish the results each year in the Shopper’s Guide to Pesticides in Produce™. This report includes the produce that retains the most (Dirty Dozen™) and least (Clean Fifteen™) pesticides.

Examples of foods in the Dirty Dozen include strawberries, spinach and apples. Avocados, corn and pineapple top the Clean Fifteen. If you are going to buy organic foods, focus on the Dirty Dozen.

Healthy eating myth #6: Sushi is a diet food

Don’t let the bite-sized pieces fool you — sushi is not a diet food. With each sushi roll, you might end up eating a cup of white rice or more, drenched in a salty sauce.

Healthy eating often comes down to portion size. Sushi can be part of a healthy diet in moderate amounts.

“You can also boost the health factor by choosing a brown rice version and going easy on the sauce,” says Ms. Caputo.

Healthy eating myth #7: Late-night snacks cause weight gain

This myth probably surfaced because late-night snacks are often unhealthy. In reality, the time of day is not as important as what you eat. If you’re bingeing on ice cream or chips and dip, you’ll gain weight — no matter what time of day it is.

If you’re hungry at night, it’s okay to have a small snack, says Ms. Caputo. Try Greek yogurt or a handful of pistachios.

Healthy eating myth #8: Diet soda is a better choice than regular soda

There is some evidence that diet soda might actually be as bad for you as regular soda. Studies have linked diet soda to an increased risk of diabetes, metabolic syndrome and obesity.

If you’re looking for a soda substitute, try flavored water, sparkling water or unsweetened tea. “Be cautious of sports drinks, sweetened tea and lemonade — most are loaded with sugar,” says Ms. Caputo.

A better strategy and key tips for healthy eating

As tempting as quick fixes may be, small basic changes will have the biggest impact:

• Eat more fruits and vegetables
• Plan your meals
• Prepare meals at home
• Reduce processed foods, red meat, sugar and refined carbohydrates

The Mediterranean diet is a science-backed healthy diet plan. It centers around foods people traditionally eat in Greece, including:

• Fruits and vegetables
• Fish, seafood and poultry in moderation
• Legumes
• Low-fat dairy
• Nuts and seeds
• Olive oil
• Whole grains

If you don’t want to follow a specific diet, an easy strategy to follow is MyPlate. This approach simplifies healthy eating by controlling the proportion of food on your plate, which should ideally contain:

• One-half fruits and vegetables of many colors
• One-quarter lean meat
• One-quarter whole grain carbohydrate

And if you need help or guidance along the way, consult a dietitian.

Healthy eating help at Loyola Medicine

At Loyola Medicine, you’ll find a range of nutrition services for adults and children. Our dietitians work with you to understand your preferences and lifestyle.

They develop a personalized diet plan to help you reach a healthy weight or manage a health condition.

Loyola Medicine's nutrition services are located throughout Chicago’s western suburbs at:

• Loyola University Medical Center
• Loyola Center for Health at Gottlieb
• MacNeal Hospital

Theresa Caputo, MS, RDN, LDN, CCTD is a registered dietitian nutritionist at Loyola Medicine. She received her bachelor’s degree in dietetics from Indiana University – Bloomington and her master’s degree in clinical nutrition from Rush University. Ms. Caputo’s RDN credential is through the Academy of Nutrition of Dietetics Commission on Dietetic Registration and her LDN credential is through the State of Illinois.

Ms. Caputo provides nutritional counseling to patients in Loyola’s cardiothoracic surgery and general cardiology departments. She is passionate about helping people feel better through nutrition and loves developing recipes that incorporate healthy foods.

Call 888-584-7888 to schedule an appointment today with a Loyola Medicine nutritionist. Your insurance may require a referral from your primary care provider.