3 Nutrition Myths That Need to Die
There’s a lot of nutrition noise out there—some of it sounds scientific, some sounds like common sense, and some of it is just plain wrong.
As a dietitian who’s been in the trenches helping real people make lasting changes, there are a few myths that just won’t quit… and I really wish they would.
Let’s break down three of the most persistent myths that need to be buried for good …
1. CARBS MAKE YOU FAT
Let’s set the record straight: carbohydrates do not inherently cause weight gain.
It’s not the carbs—it’s the context.
Yes, if you overeat consistently (regardless of whether that’s from bread, butter, or broccoli ...that would be a ton of broccoli!), weight gain can happen. But blaming carbs is like blaming the gas pedal for a car crash.
Carbs are a primary energy source and play a crucial role in performance, brain function, and even mood. The real issue usually comes down to:
Overeating highly processed carbs with fat (think: chips, cookies, pastries).
Underestimating portions.
Believing that cutting carbs = instant fat loss (when often it’s just water weight initially).
Let’s not demonize an entire macronutrient. Whole grains, fruits, starchy vegetables, and legumes can absolutely be part of a fat loss plan.
2. YOU HAVE TO EAT EVERY 2-3 HOURS TO “STOKE YOUR METABOLISM”
This myth has been around forever, and it’s just not true.
The idea was that frequent small meals keep your metabolism high, but research shows that meal frequency doesn’t significantly impact metabolic rate.
What does matter? Total daily intake and consistency over time.
Some people do better eating 3 meals a day. Others like 4-5 smaller meals. Some even thrive on intermittent fasting. The best schedule is the one that works for you, helps you control hunger, and supports your lifestyle. Your metabolism is not a campfire—it doesn’t need to be stoked constantly.
3. CLEAN EATING IS THE ONLY WAY TO BE HEALTHY
“Clean eating” sounds good on the surface—whole foods, less processed stuff, fewer ingredient foods you can pronounce.
I’m all for nutrient-dense, minimally processed foods. But when “clean” turns into “I can’t eat that because it’s ‘dirty’ or not ‘clean enough,’” we’ve crossed into problematic territory.
Here’s the deal: no food is inherently “clean” or “dirty.” That’s diet culture language, not science.
What matters is your overall pattern of eating.
If 80–90% of your intake is nutritious, there’s no harm in a burger, cookie, or glass of wine. In fact, being overly restrictive often backfires and leads to binge-eating or feelings of guilt.
Let’s aim for balanced, realistic, and sustainable—not perfect.
FINAL THOUGHTS
Nutrition isn’t about magic foods, rigid rules, or fear-based decisions. It’s about building a plan that works for your body, your lifestyle, and your goals. If you’ve fallen for these myths before, don’t worry—we all have.
The key is learning, adjusting, and moving forward with better tools.
If you're unsure what’s right for you, work with a professional (hi, that’s me!) who can help you cut through the noise and build a simple, effective plan that actually works.
Eat with a purpose. Stay strong. Stay sharp. And remember…GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
– Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training and Nutrition
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