From hitting the gym multiple times a week to trying out the latest diet trends—like keto or low-carb—many people hope to kick-start their summer goals and improve their health. But with diet culture dominating social media, it can be tough to separate fact from fiction when it comes to nutrition. There’s so much contradictory information out there that it’s hard to know what to believe.
That’s why we are going to bust a few common nutrition myths and help guide you toward realistic, long-term habits that will support your health—not just for summer, but all year round.
Myth #1: Avoid Fruit Because It’s High in Sugar
Truth: Fruit contains natural sugar, but it’s also packed with fiber, vitamins, and minerals that are essential for good health.
Fruit is unfairly singled out for its sugar content. Let me tell you a secret, there’s a key difference between natural sugar and added sugar. Natural sugar in fruit is paired with fiber, which slows digestion and prevents blood sugar spikes. This is different from added sugars found in processed foods, which offer little to no nutritional value.
Eating a banana is far better for your body than eating a cookie, even though both contain sugar. The fiber in fruit helps regulate blood sugar, while the vitamins and antioxidants support overall health. Instead of fearing fruit, try including a variety in your diet—aiming for at least two servings per day can help you meet your nutrient needs while satisfying your sweet cravings in a healthy way!
Myth #2: You Must Follow a Low-Carb Diet to Lose Weight
Truth: Carbs are not the enemy—portion sizes and food quality matter more than simply cutting carbs.
Carbohydrates are our body’s primary energy source. Cutting them out completely can leave you feeling sluggish and deprived. The key is to focus on high-quality carbs like whole grains, fruits, vegetables, and legumes, which are rich in fiber, vitamins, and minerals.
Yes, carbs break down into glucose (sugar), but whole-food sources provide steady energy and essential nutrients. On the other hand, refined carbs—like white bread, sugary cereals, and desserts—lack fiber and nutrients, making them less beneficial for long-term health.
Rather than eliminating carbs, focus on choosing nutrient-dense options and controlling portion sizes to support your weight and overall well-being.
Myth #3: Eating Late at Night Causes Weight Gain
Truth: It’s not about when you eat—it’s about what and how much you eat.
Eating after 7 PM won’t automatically lead to weight gain. What matters most is your total calorie intake throughout the day. If you’re eating balanced meals and maintaining portion control, a late-night snack will not derail your progress.
However, late-night eating can become a problem if it involves mindless snacking on high-calorie, processed foods while watching TV or scrolling on your phone. If you find yourself craving food at night, ask yourself:
- Am I truly hungry, or just bored?
- Did I eat enough balanced meals during the day?
- Am I choosing a nutritious snack, like Greek yogurt, almonds, or a piece of fruit?
Skipping meals or severely restricting food earlier in the day can actually lead to increased hunger at night, making overeating more likely. Instead of setting strict food cutoffs, aim for regular, balanced meals to stay satisfied and keep energy levels steady.
Final Thoughts: Focus on Sustainable Changes, Not Quick Fixes
Diet culture has led many to believe that achieving better health requires extreme changes and deprivation. In reality, small, sustainable shifts make the biggest impact. Instead of rigid rules, aim for a balanced approach—because a healthy diet should be inclusive, not exclusive.
For example, saying “I’m going to replace some of my sweets with more fruit” is far more realistic and achievable than “I’m never eating sweets again.” One promotes balance; the other sets you up for frustration and cravings.
So, as you set your summer health goals, ask yourself:
- Are these goals realistic and sustainable?
- Do they promote balance rather than restriction?
- Will they support my well-being year-round, not just for a season?
Let’s ditch the diet culture mindset and focus on long-term success. Your health journey should feel good, not like punishment.
An Avance Care Registered Dietitian can guide you in picking healthier options and can also help you reach your long-term health goals! Schedule online here or call (919) 237-1337, option 4 and a nutrition coordinator can help you set up a one-on-one appointment.
References:
Some myths about Nutrition & Physical Activity – NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. Accessed March 19, 2025.
