Dear Mayo Clinic: As a woman in my 40s, I’ve experienced a wide variety of diet fads come and go. One week I read it’s bad to eat carbs. The next week, it’s full-fat dairy products. I’ve seen articles that say I should only eat between certain hours of the day. There is a lot of contradictory information. How do I distinguish between nutrition myth and fact?
Among the sea of information about nutrition is a tide of inaccuracies. It can seem challenging to know what is good for you.
Let’s debunk 10 myths so you can feel more confident regarding your nutrition:
1. Eating healthy is too expensive.
It may take some planning and time in the kitchen, but eating healthy on a budget is possible. Some helpful hints include planning meals and snacks around sales and creating a shopping list. Stock up on seasonal vegetables and fruits as well as staples, such as brown rice, whole-wheat pasta, dried beans and lentils, especially when there is a sale. Consider purchasing frozen or canned fruits and vegetables as an alternative to fresh products. Be sure to check the ingredient list to avoid items with added sugars or salt.
2. Everyone should follow a gluten-free diet.
Unless you have celiac disease or gluten intolerance, you don’t need to avoid gluten. Gluten is the protein found in wheat, barley and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber. Be mindful when manufacturers remove gluten, as additional sugar, salt or refined starches often are added to make up the difference in flavor and texture. If you follow a gluten-free diet for medical reasons, check the ingredient list and Nutrition Facts label to make sure you choose a healthy option.