By Shakera Williams
Every day, we hear nutrition advice from friends, family, social media, television, and the internet. While some of this information is accurate, many common nutrition beliefs are actually myths. These misconceptions can make healthy eating confusing and may even prevent us from making the best choices for our health.
The good news is that nutrition does not have to be complicated. Understanding the facts behind common food and nutrition topics can help us make informed decisions that support healthy aging, heart health, blood pressure control, and overall well-being.
Today’s “Nutrition Myth or Fact?” activity will challenge what you think you know about food. As we go through each statement, decide whether it is a myth or a fact, then learn the science behind the answer. You may be surprised by some of the results!
Myth or Fact #1
Brown eggs are more nutritious than white eggs.
Answer: Myth
Egg color depends on the breed of the hen. Brown and white eggs contain similar nutrients.
Myth or Fact #2
Frozen fruits and vegetables can be just as nutritious as fresh.
Answer: Fact
Produce is often frozen shortly after harvest, helping preserve nutrients.
Myth or Fact #3
You should drink eight glasses of water every day.
Answer: Myth
Fluid needs vary. Foods and beverages contribute to hydration.
Myth or Fact #4
Sweet potatoes are a good source of vitamin A.
Answer: Fact
One sweet potato provides more than a days worth of vitamin A.
Myth or Fact #5
Sea salt is lower in sodium than table salt.
Answer: Myth
Both contain about the same amount of sodium by weight.
Myth or Fact #6
Eating breakfast can help you meet your daily nutrient needs.
Answer: Fact
A balanced breakfast provides important nutrients and energy.
Myth or Fact #7
Carbohydrates are bad for you.
Answer: Myth
Healthy carbohydrates provide energy, vitamins, minerals, and fiber.
Myth or Fact #8
Fiber can help support heart health.
Answer: Fact
Fiber may help lower cholesterol and support digestive health.
Myth or Fact #9
Natural sugar is always healthier than added sugar.
Answer: Myth
Foods with natural sugars often provide additional nutrients, but sugar is still sugar.
Myth or Fact #10
Canned vegetables can be part of a healthy diet.
Answer: Fact
Choose low-sodium or no-salt-added varieties when possible.
Myth or Fact #11
Protein is important for older adults.
Answer: Fact
Protein helps maintain muscle strength and healthy aging.
Myth or Fact #12
You can eat as much healthy food as you want without gaining weight.
Answer: Myth
Portion size still matters.
Myth or Fact #13
Herbs and spices can add flavor without adding sodium.
Answer: Fact
They are a great way to reduce salt while boosting flavor.
Myth or Fact #14
A food labeled fat-free is always healthy.
Answer: Myth
Fat-free foods can still contain added sugars and calories.
Myth or Fact #15
Popcorn can be a healthy snack.
Answer: Fact
Air-popped popcorn is a whole grain and contains fiber.
Myth or Fact #16
Eating late at night automatically causes weight gain.
Answer: Myth
Total calories and food choices matter more than the time of day.
Myth or Fact #17
Beans are a good source of both protein and fiber.
Answer: Fact
Beans are nutrient-rich and budget-friendly.
Myth or Fact #18
Skipping meals helps with weight loss.
Answer: Myth
Skipping meals can lead to overeating later.
Myth or Fact #19
The Nutrition Facts label can help you identify foods high in sodium.
Answer: Fact
Checking sodium content can help guide choices.
Myth or Fact #20
Pumpkin is rich in nutrients and can be part of a healthy diet.
Answer: Fact
Pumpkin provides vitamin A, fiber, and other nutrients.