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You don't need to eat every two to three hours -

Some people believe that having smaller, more frequent meals may help them lose weight. However, some studies suggest that meal size and frequency have no effect on body weight. Therefore, it's better to simply eat when you’re hungry.

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Take news headlines with a grain of salt -

Mainstream media is one of the reasons behind many circulating nutrition myths and confusions. These stories often get a lot of attention, but when looking closely you'll see that they're often taken out of context from higher-quality studies. 

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Eggs are super healthy -

Eggs are one of the healthiest and most nutritious foods you can eat. Often getting a bad rep for the yolk's high cholesterol, eggs have no proven effect on heart disease in otherwise healthy individuals. 

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Sugary drinks are the most fattening product in modern diet -

Excess added sugar in sugary drinks can be detrimental to our health. The problem with liquid sugar is that the brain doesn’t compensate for the calories by eating less of other foods. This means your brain doesn’t register these calories, making you eat more. 

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Artificial trans fats are unsuitable for human consumption -

The production of trans fats involves high pressure, heat, and hydrogen gas in the presence of a metal catalyst. They're unhealthy and linked to a drastic increase in heart disease risk.

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Meat doesn't rot your colon -

Your body is well-equipped to digest and absorb all the important nutrients found in meat. The protein gets broken down in your stomach by stomach acids. Then, digestive enzymes break down the rest in your small intestine. 

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Low-fat doesn't mean healthy -

Several studies suggest that it neither works for weight loss nor disease prevention. Foods that are naturally low-fat, like fruits and vegetables, are great. But processed foods that are labeled low-fat are usually loaded with unhealthy ingredients.

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Fruit juices aren't great -

Many people believe that fruit juices are healthy, as they come from fruit. And while fresh fruit juice may provide some of the antioxidants found in fruit, it actually contains just as much sugar as soft drinks. This is because juice offers no chewing resistance and fibers. 

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It's important to feed your gut bacteria -

Known as your gut flora, the bacteria in your intestine affect everything from body weight to brain function. Therefore, it's important to include plenty of fiber in your diet to feed the beneficial bacteria in your intestine.

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Organic or gluten-free doesn't mean healthy -

Just because something is organic or gluten-free, doesn’t mean that it’s healthy. For example, you can make junk foods from organic ingredients just as well as non-organic ones.

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Cholesterol isn't the bad guy -

When people talk about bad and good cholesterol, they’re really referring to the proteins that carry cholesterol around in your blood. Bottom line is, cholesterol isn't the enemy on its own.

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Weight loss supplements rarely work -

There are many different weight loss supplements on the market, and they almost never work. In the end, the best way to lose weight, and keep it off, is to adopt a healthy lifestyle change.

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Junk food can be addictive -

Through clever manipulation of the chemistry, taste, and texture of foods, food scientists have been able to make food so rewarding that your brain gets flooded with dopamine. For this reason, some people can completely lose control over junk food. 

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Be cautious with the scale -

The number isn't a reflection of your health. Your weight can fluctuate wildly, even in the course of a single day, and only gives you a small part of the picture. 

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You don't need to count calories -

While calories are important, you don't need to monitor everything that enters your body and track them. For example, eating more protein has been shown to lead to significant weight loss, without restricting calories. 

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People with type 2 diabetes shouldn’t follow a high-carb diet -

People with type two diabetes are resistant to insulin, and any carbs they eat will cause a big rise in blood sugar levels. If anyone benefits from a low-carb diet, it is people with diabetes.

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Never trust health claims on packaging -

Food companies make some pretty incredible claims on their packages. You can find many unhealthy junk foods with these health claims, such as "whole-grain" or "low-fat." These labels are used to trick people into thinking that they’re making the right choice, so don't buy into it. 

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Neither fat nor carbs make you fat -

As with almost everything in nutrition science, the issue depends on the context. Both fat and carbs can be fattening, but it all depends on the rest of your diet and your lifestyle.

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Avoid certain vegetable oils -

Certain vegetable oils, like sunflower, soybean, and corn oil, contain large amounts of omega-6 fatty acids. A high intake of these increases low-grade inflammation in your body. They also contribute to oxidative stress, which can potentially lead to heart disease.

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Don't blame new health problems on old foods -

When the obesity epidemic started around 1980, some scientists started blaming foods like red meat, eggs, and butter. But these foods had been a part of the human diet for centuries. Therefore, it's more sensible to suspect new foods, such as processed foods, trans fat, added sugar, refined grains, and vegetable oils.

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Cereal is sugar in milk -

Cereal should be treated more like a dessert than a breakfast meal. Cutting it out may be one of the healthiest things you can do for your body. 

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Health is about more than your weight -

Health goes way beyond weight gain or loss. Many obese people are metabolically healthy, while many normal-weight people have the same metabolic problems associated with obesity. 

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If the food you are eating was made in a factory, it’s usually not good for you -

Many people struggle to understand what foods are actually healthy for them. One strategy is to think: if the food was made in a factory, try to avoid it. 

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You can’t out-exercise a bad diet -

No matter how much you exercise, you simply can't out-exercise a bad diet. Exercise is still very important, but you have to include a good diet if you want to see any changes and remain healthy.

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If you’re trying to lose weight, stop weighing yourself and start measuring your body fat -

Measuring your body weight is a notoriously inaccurate way to measure fat loss. Once you start losing fat mass from exercise and dietary changes, your body compensates by increasing muscle mass. For this reason, you need to measure your body fat percentage. 

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There is no miracle food -

There is no one food that will solve all your problems or instantly achieve all your goals. A healthy diet has a variety of foods from the different food groups. 

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Crash dieting isn't the answer -

A crash diet highly restricts intake and is designed to get dramatic results quickly. However, people often return right back to their old eating habits as soon as the program ends.

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There is such a thing as "skinny fat" -

Skinny fat refers to a condition where people can have all the metabolic problems that overweight people have, while still having a normal BMI or weight. This is why you can't assume someone is healthy just based on their weight.

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Cooking with spices can help you get healthier -

There are many healthy spices, for example  turmeric has been shown to reduce inflammation and prevent diabetes.  

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There is no one-size-fits-all diet -

Each person is different regarding where they store fat, how easily they build muscles, and so much more. With so many differences at the biochemical level, it's no wonder that the same type of diets don't work for everyone. 

Sources: (Healthline 1 and 2)

See also: Health mistakes you didn't know you're making 

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