Dietitians Share The Worst Health Advice They’ve Ever Received
From social media misinformation to word-of-mouth myths, there 's so much conflicting information available about nutrition. Even registered dietitians have been given terrible health advice throughout their careers. It's easy to feel confused or guilty about your eating habits when you follow popular trends that are not based on science.
By identifying these common nutrition myths, you can build a more positive and realistic relationship with the food on your plate.
Is fruit too high in sugar?
One of the most common pieces of bad advice is that you should avoid fruit because it contains sugar. While fruit does have natural sugar, it also provides essential fiber and vitamins that your body needs to stay healthy.
Dietitian Malina Malkani, MS, RDN, CDN, told the Food Network, "Instead of avoiding fruit, a smarter strategy for long-term health and wellness is to consume a colorful variety of about 1.5 to 2 cups of fruit per day as recommended by the Dietary Guidelines for Americans."
Are gluten-free and dairy-free products always healthier?
Some people will tell you that cutting out gluten or dairy is a magic way to lose weight or be healthier. While people with celiac disease or gluten intolerance must avoid them, gluten and dairy aren't inherently bad for most people.
According to Patricia Bannan, MS, RDN, ""unless you have a medical reason (like celiac disease, gluten sensitivity or lactose intolerance) or follow a vegan lifestyle, there's no need to cut out these foods."
Will drinking water when you're hungry help you lose weight?
A common dieting "hack" that is often discussed is that you should drink more water when you're hungry to trick your body into being full.
While it's true that hydration is important and water can often make you feel temporarily full, it does not contain much of the nutrients needed to nourish your body. Water alone is not enough to keep you full and satisfied.
Do 'cheat days' actually work?
People often suggest scheduling 'cheat days' when dieting, which consists of a full day of indulging in foods that you would normally restrict. However, this strategy does not leave room for balanced eating habits or proper moderation.
According to Jamie Mok, MS, RD, "Overly restrictive diets tend to increase our desire for forbidden foods, which can lead to overeating, binging and yo-yo dieting — all of which not only hinder progress but also damage our relationship with food."
Are white foods bad for you?
Another common myth is that white foods should be avoided because they're less healthy. However, nutrition should always be valued over color when it comes to selecting the right foods.
"While refined white bread and pastries can cause blood sugar spikes, there are many nutrient-rich white foods like cauliflower, mushrooms, garlic, onion, bananas and potatoes that provide antioxidants, vitamins and fiber," says Vandana Sheth, RDN, CDCES, FAND.
Improving your health should never feel like a punishment or a list of impossible rules. Nutrition is highly personal and what works for one person might not work for another.
When you hear health advice that sounds too extreme or promises a quick fix, it's usually best to be skeptical. Focus instead on simple and sustainable habits that make you feel strong and energized.