11 nutrition myths busted

Myth: Organic food is more nutritious than conventional fare
Truth: If you don't eat organic, you're not missing out. "Some organic crops that are grown have been tested, and some have higher levels of vitamin C, a little bit more magnesium, some have high levels of antioxidants than conventionally-grown crops," Beck says. "But the difference is insignificant; it's not going to make a difference to your overall nutritional intake, or your health." Nutritionally, what's important is that you eat more fruits and veggies, regardless of how they were farmed.

Myth: You have to take vitamins to be healthy
Truth: The truth depends on your diet. "Most women and men need to take a calcium supplement because they're not getting what they need in their diet, and that is important for health," Beck says, "But it really depends on the person and it depends on their diet because there are lots of people who absolutely do need to take a multivitamin."

Myth: Diet pop is healthier than regular pop
Truth: Diet pop isn't healthier than regular pop, but does have a slight nutritional advantage. "If you have to drink pop it's better to drink diet pop, because you're not getting the 10 teaspoons of sugar that come in a regular can," Beck says. However, she notes that the phosphoric acid in all colas can negatively affect bone density. Recent studies have also suggested that canned pop can have traces of Bisphenol A, so drink at your own risk.

Myth: Alcohol helps you sleep
Truth: Having a glass of wine in a bubble bath to relax before bed seems like a good idea, but don't be surprised if you end up tossing and turning later in bed. "While alcohol may help you unwind at the end of the day, it is a depressant. It also induces the body's stress response," Beck says. "It starts a hormonal chain of events in your body."

Many studies have shown that using alcohol as a sleep aid will help you sleep soundly at first, but can lead to poor sleep quality, repeatedly waking up from your sleep, sometimes to nightmares. If you drink alcohol, try to keep it to the early evening and avoid going overboard. 

Myth: It's OK to skip meals
Truth: "Don't skip meals to save calories," Beck warns. "It backfires; you end up extra hungry, and you're more likely to overeat later." The best way to chow down without packing on the pounds is to eat a balanced breakfast, lunch and dinner, with two snacks during the day if you can fit them in.

"I do equal size meals; it is true from a metabolism standpoint that dinner should be your lightest meal, but it's not practical for us in this day and age," Beck says.

Myth: Vegetarians are healthier than omnivores
Truth: "If you are a vegetarian that follows a well-balanced diet and you're getting everything you need, certainly research does suggest that vegetarian populations do experience better health in terms of heart health, lower cancer rates and healthier weight," Beck says.

The mistake many vegetarians make is not replacing animal proteins with alternative sources. "You need to add legumes or tofu, or soy products into your diet to replace that meat," she says.

Read more:
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• Learn how to decode a nutrition facts label
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