Welcome back to another episode of Nutrition Chats with Dietitian Dianna!

Today, we are tackling some of the most common and confusing nutrition myths, not just for you, but for your whole family.

Let’s be honest: navigating nutrition advice these days can feel like the wild, wild west. One scroll online and it is keto this, detox that... and you are left wondering what is actually legit, especially when you are trying to make the best choices for yourself and your kids.

That is where we come in. Here at the Dr. Yum Project, we are all about cutting through the chaos with science-backed, family-friendly information you can trust.

So, let’s dive in and start making healthy eating simpler and smarter for the whole family!

Common Myth #1: Carbohydrates make you gain weight

Many adults trying to lose weight or improve their health may hear that carbohydrates cause weight gain. However, carbohydrates themselves do not cause weight gain. Eating in a calorie surplus over time is what leads to weight gain. Carbs are an important source of energy, and when included as part of a balanced, nutrient-dense diet, they actually support metabolism, physical performance, and hormone health.

While this misunderstanding is common among adults, it is even more important to understand that children need carbohydrates as their primary source of fuel for growth, development, and energy. Fiber, a type of carbohydrate, also plays a powerful role. It supports disease prevention in adults and is equally important for children by promoting healthy growth, preventing constipation, and strengthening the immune system.

Common Myth #2: You need to eat every 2-3 hours to “boost your metabolism”

While the idea sounds good in theory, eating every 2–3 hours doesn’t actually speed up your metabolism. What it can do is make it easier for some people to meet their daily energy needs, especially if bigger meals feel overwhelming. Eating more often can help keep your calorie intake consistent, which supports your metabolism, stabilizes blood sugar, and keeps your hormones happy. But if you really want to boost your metabolism, it comes down to things like strength training, eating enough protein, getting quality sleep, and overall nourishment not just snacking more often.

For little ones, though, a more structured eating schedule can be helpful. It gives them steady energy, offers natural breaks to work on other skills, and helps them start to tune into their own hunger and fullness cues over time. In addition, a regular feeding schedule can support regular and predictable bowel movements.

Common Myth #3: Going gluten-free is healthier for everyone

Unless you have a diagnosed gluten sensitivity or celiac disease, cutting out gluten does not need to be a top priority, especially if your goal is simply to eat healthier or lose a few pounds. Gluten is a naturally occurring protein found in wheat, barley, and rye. Its presence does not determine whether a food is healthy or not. In fact, many gluten-free alternatives are highly processed and can actually contain more calories, fat, or additives than their gluten-containing counterparts. Instead of focusing on cutting out gluten, it is more helpful to focus on the overall quality of your meals, eating balanced foods, and staying consistent. That is what truly moves the needle.

If there are children in your family that you suspect may not tolerate gluten, talk to your pediatrician so you can determine if testing is needed. Otherwise, gluten-containing foods can be a healthy part of a balanced diet for most children. Offering a wide range of nourishing foods, including those that naturally contain gluten, helps support a healthy and confident relationship with food over time.

Common Myth #4: You need a detox or cleanse to reset your body

Adults looking for a health reset may hear that a detox is in order. First, it is important to know that detoxes are never a good idea for kids. Children’s bodies are still growing and developing, and they need consistent nourishment. For adults, detoxes are not necessary either. This is exactly why we have a liver and kidneys. They are your body's built-in detox system and are incredibly effective at doing their job. While eating certain foods can support these natural processes, you do not need an expensive detox program, special juice, or cleanse.

Whether you are a child or an adult, the best way to support your health is much simpler than it sounds. What your body truly needs is real, whole foods, plenty of water, good sleep, and regular movement. That is the ultimate reset that fuels energy, supports growth and development in kids, and helps adults feel their best too.

Common Myth #5: Healthy eating it too expensive

Healthy eating can feel expensive sometimes, but it does not have to be. With the right strategies, families can eat well without breaking the bank. Simple ideas like buying in bulk, choosing frozen or canned fruits and vegetables, and leaning on affordable protein options like beans and lentils can make a big difference. These budget-friendly foods are not only cost-effective, they are also packed with important nutrients to fuel growing bodies. And remember, cooking at home and involving the whole family is a great way to save money and build stronger family connections at the same time. Kids can help with age-appropriate kitchen tasks, making mealtime a fun and meaningful part of the day.

Want to learn more about getting enough protein without overspending? Check out our latest blog post HERE.

With so much nutrition information floating around, it can be hard to know who to trust, but here at the Dr. Yum Project, you can count on us for consistent, evidence-based guidance you can feel good about. Keep an eye out for more tips, and do not forget to explore our recipe bank. It is full of nourishing, family-friendly meals that make healthy eating simple, fun, and delicious.

Talk soon!

xx,

Dietitian Dianna