There’s a lot of nutrition advice out there, and let’s be honest, much of it is confusing. One moment carbs are the villain, the next they’re your best friend. Someone swears by skipping meals, while another tells you to snack every two hours. No wonder so many of us feel stuck.
This guide is here to gently clear things up. Whether you’re just starting to explore healthy eating, attending Nutrition Education & Workshops, or trying to unlearn habits from years of dieting, let’s break down some common diet myths and replace them with real, easy-to-understand nutrition facts so you can feel more confident about what’s on your plate.
You don’t need to follow rigid rules or give up your favourite foods to be healthy. In fact, some of the most popular diet advice is misleading and can even do more harm than good.
The myth: Carbs are bad. You should cut them to lose fat.
Let’s be real: Carbohydrates give your body energy. Whole carbs like brown rice, oats, fruit and veggies are full of fibre and nutrients. It’s not about cutting carbs. It’s about choosing the right kind.
The myth: You have to do regular detox cleanses to stay healthy.
In truth: Your body already has a built-in detox system. The best way to support it is to drink water, eat real food, move your body and rest. No expensive cleanse needed.
The myth: Low-fat means it’s healthier.
Actually: Many fat-free foods are packed with sugar or additives. Healthy fats like avocado, nuts and olive oil are good for your brain, hormones and skin. Fat is not your enemy.
The myth: You have to eat every 2 to 3 hours to burn more fat.
Reality check: Your body isn’t a machine that resets every snack. What matters is your total nutrition across the day. Eat when you’re hungry, and don’t stress if your meal schedule isn’t perfect.
The myth: Skipping breakfast damages your metabolism.
The truth: Some people thrive with breakfast, while others feel better eating later. Listen to your body. A gentle start to the day with water and movement might be just what you need, and that’s okay.
The myth: You should avoid sugar completely and only eat organic, clean foods.
The truth: Sugar in small amounts won’t harm you. It’s okay to enjoy sweet treats, especially when they’re part of a balanced lifestyle. Clean eating can be helpful when it’s flexible, but it can become restrictive or obsessive if taken too far. You don’t need to fear food to be healthy.
At Holistic Me, we gently encourage clients to focus on nourishment, not fear. Food should support your life, not control it.
Let’s replace myths with facts that support real-life health. These are the things that matter. No trends. No extremes. Just kind, steady habits that help your body and mind feel better day by day.
Protein helps your muscles grow and repair, supports your immune system and keeps you fuller for longer. Add a little to each meal like eggs, lentils, fish, tofu or Greek yogurt.
Fibre keeps your digestion regular and supports your gut health. It also helps regulate blood sugar and lowers cholesterol. Get it from veggies, fruit, oats, seeds, legumes and whole grains.
Feeling tired, foggy or bloated? Sometimes your body’s just asking for water. Start your day with a glass, carry a bottle with you and sip consistently. Herbal teas count too.
Your body needs vitamins and minerals for energy, brain function and immune support. Eat a variety of foods from all food groups and if needed, chat with a professional about supplements.
A healthy lifestyle doesn’t mean giving up chocolate or wine. It means listening to your body, choosing mostly nourishing foods and knowing that enjoyment is part of wellness too.
Many clients at Holistic Me find peace when they stop chasing perfection and start focusing on sustainable, flexible choices that feel good long term.
Use this quick self-check to pause before jumping into the next trendy advice you hear online.
These questions help protect your mental health as much as your physical wellbeing.
Here’s the heart of it all. You don’t need to follow strict diets or fear your food. You don’t need to earn your meals, cleanse your system or fix your body. You’re not broken.
What helps most people feel better, especially beginners, is slowing down, getting curious and tuning in. Ask yourself how food makes you feel. How you sleep. How your mood shifts. This is the real data your body gives you every day.
At Holistic Me, we believe health is personal, emotional and ever-changing. You’re allowed to grow at your own pace, and you’re allowed to enjoy the process.
So next time you hear a bold claim online or feel pulled into a new diet trend, pause. Breathe. Remember, if it sounds too good to be true, it probably is.
Trust your body. Trust the basics. And give yourself permission to unlearn what never felt right in the first place.If you’re ready to explore what works for your unique body, take your time and if you’d like support, Holistic Me is here when you’re ready.