How are you supposed to eat healthy with all the misleading information? Well, with the help from the Mayo Clinic, I am going to address 10 nutrition myths and set things straight.

• Eating healthy is too expensive

It may take some planning and time in the kitchen but eating healthy on a budget is possible. Try these ideas:

• Plan meals and snacks around sales when putting together 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 they are on sale
• Consider buying frozen or canned fruits and vegetables as an alternative to fresh produce
• Sign-up for your grocery store rewards

• Everyone should follow a gluten-free diet

Not necessarily.  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. PLEASE NOTE: Be mindful when manufacturers remove gluten, as more sugar, salt, or refined starches often are added to make up the difference in flavor and texture.

• Use unrefined sugars, such as honey, maple syrup or coconut sugar in place of white table sugar

Sugar is sugar. Although unrefined sugar options may contain a small number of vitamins and minerals, the advantage in minimal. They are still considered added sugar and contribute to the recommended daily limit on added sugar which is less than 10% of total calories.

• Full-fat products equal weight gain

The fat-free and low-fat diet trend is outdated. Fat has beneficial functions, like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins. Be aware that fats aren’t created equal though. Choose heart-healthy unsaturated fats, such as olive and canola oil, nuts, nut butters and avocados over those that are high in saturated and trans fats, such as fatty meats and high-fat dairy products.

• Avoid carbs if you want to lose weight

Low-carb fad diets give carbohydrates-fruit and whole grains included-a bad reputation. People who followed this diet have had success with weight loss, but anytime someone eliminates highly processed carbohydrates, such as chips, cookies, white bread, and potatoes smothered in butter and gravy, the same results would be expected. A diet that eliminates an entire food group (and all its vital nutrients) is a red flag.

• A detox will clean toxins out of the body

There’s little evidence that dietary cleanses help. You don’t need to purchase a product to cleanse your body. Your liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you’re looking to rejuvenate your body, focus on eating more whole foods, drinking water, and removing highly processed foods from your diet.

• You shouldn’t eat anything after 7 pm

While late night snacking can lead to weight gain or prevent weight loss, it’s not because of the time on the clock. Instead, it’s about why you’re eating. It is common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom, or craving. Be mindful about what you eat more so than when you eat.

• Certain foods, such as grapefruit, cayenne pepper or vinegar, can burn fat

Unfortunately, no foods burn fat, make you lose weight faster or increase your metabolism enough to affect weight loss. Diets that focus on single foods are restrictive and lack nutrients the body needs. They’re also unsustainable. Any weight loss that may occur is a result of calorie restriction, and weight will likely come back once you discontinue.

• The best way to decrease your sodium intake is to stop using the saltshaker

The 2020 to 2025 Dietary Guidelines for Americans recommends having no more than 2,300 milligrams of sodium per day. The average American consumes 3,400 milligrams of sodium per day. The problem isn’t as easy as taking the saltshaker off the table, though. Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals. Limit the processed foods and enjoy fresher, home-cooked meals.

• Low-fat or fat-free products are healthier choices

Many products labeled low-fat or fat-free contain added sugar or sodium to make up for the loss of flavor when removing or reducing fat; always look at their Nutrition Facts labels. In addition, fat helps with satiety, making our feel fuller longer. Choosing a fat-free product to reduce calories can backfire, as you may find ourselves snacking soon after.

To summarize, it’s best to eat a variety of fruits, vegetables, lean protein, whole grains and healthy fats.  Take a few minutes while you are in the grocery store to read the labels and pay attention to sodium, fat and especially added sugars.