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Proper nutrition is a widely debated topic that seemingly perpetuates new findings every single day. There are thousands of claims upon weak foundations, skeptics looking to debunk the latest trends, and conflicting information that makes it fairly difficult to trust what you read online. However, there are a number of assertions that even dietitians know aren’t to be trusted. The following are just a few of many.

#1 Healthy Foods are Hard to Come By

The notion that healthier food items are expensive and difficult to find is not entirely true depending on what it is you are looking for exactly. Obviously, a quest to find Camu Camu or Goji berries can be exhausting and expensive, but you don’t have to go far to find some of the best superfoods in the world. Foods like blueberries, spinach, mushrooms, and any whole grains are filled with antioxidants and fiber, and they won’t make a big dent in your wallet.

#2 Non-Meat Eaters Need More Protein

Those new to a vegetarian or vegan diet may have heard the numerous complaints that you will not receive enough protein after cutting out meat, thus perpetuating the idea that meats are the sole source of this nutrient. However, vegetarians and vegans alike are still able to incorporate protein in their diets through foods like lentils, chickpeas, and various beans. In addition to protein-rich foods, diets like these can also reduce the risk of diabetes, lower blood pressure, and even prevent certain types of cancer.

#3 Skinny = Healthy

Given society’s views on body image today, it’s understandable that many people believe being thin directly translates to being healthy. While this is true to some extent, relying on how we look in the mirror to determine our well-being is a mistake. Studies have shown that overweight individuals can still be healthy if they live an active lifestyle, and even live longer than thinner individuals who do not exercise. People should diet based on their dietary needs, not to look as skinny as humanly possible.

#4 Sugar from Fruits is Bad

Avoiding fruits simply because they contain sugar is avoiding a plethora of nutritional benefits. The sugars found in natural fruits are much, much different than refined sugar found in processed foods. Natural sugars often come with fiber to slow down the human body’s consumption of them. Should you want to reduce your sugar intake, avoid sodas, baked goods, and candy.

#5 To Lose Weight, You Must Cut Carbs

Eliminating carbs entirely is not a surefire way to shed pounds, though many people wish it was as simple as cutting out one specific nutrient. The key is to eat smart carbohydrates in moderation. These can be found in sweet potatoes, quinoa, whole grain breads, and oatmeal. These foods provide slow-burning energy without the calories of white bread or pasta.