A Dietitian's Definition of A Healthy New Year: Myths/Truths

Core nutrition message: Health includes nourishment, satisfaction, and flexibility.

Nutrition education to include:

• Adequate energy intake supports mental and physical health

• Enjoyment and satisfaction reduce overeating long-term

• Health markers extend beyond weight (energy, labs, digestion, mood)

Signs your nutrition habits are working:

• Steadier energy

• Less food guilt

• Fewer cravings

• More confidence around food

Takeaway: The healthiest approach is the one you can maintain year-round.

Myth #1: Carbs Make You Gain Weight

The truth: Carbohydrates do not inherently cause weight gain.

Weight changes are influenced by overall energy balance, eating patterns, activity level, sleep, stress, and genetics—not a single macronutrient. Carbohydrates are the body’s preferred fuel source, especially for the brain and muscles.

Whole-food carbohydrate sources like fruits, vegetables, beans, whole grains, and dairy provide:

• Fiber (supports digestion and fullness)

• Vitamins and minerals

• Energy for daily function and exercise

Cutting carbs often leads to fatigue, poor workouts, digestive issues, and increased cravings.

Myth #2: Sugar Is “Poison” and Should Be Avoided Completely

The truth: Sugar is not poison—and eliminating it entirely is unnecessary for most people.

The body can metabolize sugar just fine. Naturally occurring sugars (like those in fruit and dairy) come packaged with fiber, protein, and micronutrients. Even added sugars can fit into a balanced diet.

Over-restriction often backfires, leading to:

• Increased cravings

• Binge-restrict cycles

• Anxiety around food

A sustainable approach focuses on overall dietary patterns, not perfection.

Myth #3: Eating Late at Night Automatically Causes Weight Gain

The truth: It’s not when you eat—it’s what and how much you eat over time.

Late-night eating doesn’t inherently lead to weight gain. However, nighttime eating may be associated with mindless snacking, emotional eating, or inadequate daytime intake.

If you’re genuinely hungry at night, that’s your body communicating a need. Balanced meals during the day and intentional evening snacks can support appetite regulation.

Myth #4: Fat Is Bad for You

The truth: Dietary fat is essential for health.

Healthy fats support:

• Hormone production

• Brain health

• Vitamin absorption (A, D, E, K)

• Satiety and meal satisfaction

Sources like olive oil, nuts, seeds, avocado, and fatty fish are linked to heart and metabolic health. Even saturated fat can fit into a balanced diet in appropriate amounts.

Myth #5: You Have to Eat “Clean” to Be Healthy

The truth: “Clean eating” has no scientific definition.

Labeling foods as “clean” or “dirty” creates moral value around eating, which can increase guilt, stress, and disordered eating behaviors. Health is not determined by a single food or meal.

A nutritious pattern includes:

• Mostly minimally processed foods

• Some convenience foods

• Cultural foods

• Enjoyment and flexibility

Consistency matters more than perfection.

Myth #6: More Protein Is Always Better

The truth: More protein isn’t automatically healthier.

Protein needs vary based on body size, activity level, medical conditions, and goals. Excess protein doesn’t magically build muscle without resistance training and adequate energy intake.

Balanced meals that include carbohydrates, fats, and fiber alongside protein are more supportive for:

• Energy

• Digestion

• Hormonal health

• Long-term adherence

Myth #7: Weight Equals Health

The truth: Weight is just one data point—not a diagnosis.

Health is influenced by many factors, including:

• Blood pressure

• Cholesterol

• Blood sugar

• Fitness level

• Sleep

• Stress

• Access to food and healthcare

People can pursue health-supportive behaviors at any size, and weight alone does not define habits, worth, or health status.

Nutrition is not about extremes, fear, or rigid rules. It’s about nourishment, consistency, and meeting your body where it is.

If nutrition advice feels overwhelming or contradictory, that’s a sign to step back from trends and focus on evidence-based guidance that supports your lifestyle, preferences, and health needs.

Food should fuel your life—not control it.

-Danielle Phillipps, RDN