5 of the Most Common Nutrition Myths I Hear All Too Often

Being in the nutrition world for over 13 years now, there are some nutrition myths that don’t seem to be going away. The myths listed below are among the most common ones I have clients asking about. Hopefully, this clarifies some things for you, too! 

1) Myth: All carbs are bad and should be avoided.

Fact: When talking about carbs, you want to focus on quality. Fruits and vegetables count as carbohydrates and those are among the healthiest foods you can eat! When choosing grains or starches, focus on whole sources such as quinoa, whole oats, brown rice, and 100% whole wheat (pastas and breads) as much as you can.

2) Myth: Fruit should be avoided because it has too much sugar.

Fact: Fruit does contain naturally occurring sugar but, being high in fiber and various vitamins and minerals, the benefits of eating fruit far outweigh the negatives. The water content of fruit also dilutes the concentration of sugar that is present. So, go ahead and eat those bananas!

3) Myth: Eating too much fat will make you fat.

Fact: Eating too much of anything can add to excessive calories and potential weight gain. Again, you want to think of fat in terms of quality. Healthy fats include those found in seafood, nuts, seeds, olives, and avocados. Saturated fat has been long-established as a fat we need to limit. More recent research is showing that it’s not as bad as we once thought making the occasional full fat dairy okay, too. When it comes to oils, olive oil is still the number one choice for low-to-medium temperature cooking and flavoring. Avocado oil is newer to the market but has a higher smoke point* so it can be used for higher temperature cooking.
(*smoke point: the temperature at which an oil starts to burn and smoke. If an oil is heated beyond its smoke point, the food can have a burnt flavor and also the benefits of the oils – fatty acids, phytochemicals – may be destroyed. Higher smoke point oils can withstand higher temperatures during the cooking process. Look for smoke points listed on the bottle.)

4) Myth: Everyone should eat gluten free even if they don’t have a sensitivity because it’s healthier.

Fact: The short answer is not true. Gluten is a protein that’s found in wheat, rye, barley, and sometimes oats and does not pose a threat to the majority of people. Those with Celiac disease have a gluten intolerance and should avoid the protein as that is the primary form of treatment for the condition. Sensitivities to gluten also exist – called Non-Celiac Gluten Sensitivity (NCGS). This could be for someone who got tested for Celiac disease, the tests came back negative, but the person still does not feel well when they eat gluten. If you feel better not eating gluten, then I say avoid it. If you fall into that category, just be sure that you’re consuming adequate fiber and B-vitamins to make up for avoiding foods that contain gluten.

5) Myth: To lose weight, you have to make drastic changes that aren’t sustainable.

Fact: It’s actually the complete opposite! My philosophy is working with a person to develop easy, sustainable lifestyle changes that specifically work for them. There’s no “one way” to lose weight. There are different ways that work for different people!

Have questions or other nutrition myths you’d like to discuss?
To find out more or if you’re interested in making an appointment, feel free to do so here!

Fresh Thanksgiving Sides

Thanksgiving is so soon! I can’t wait because Thanksgiving is my F-A-V-O-R-I-T-E holiday of all time. A day focused on family, love, gratefulness, traditions, football, and best of all, FOOD!

I usually spend the day before Thanksgiving cooking and prepping with my mom, decorating the table, and getting ready for a day full of deliciousness. We usually rely on easy, make-ahead side dishes to minimize the amount of work on the actual day.

Now, the only reason I eat turkey is for the sides – who’s with me?? Mashed potatoes, stuffing, and casseroles – YUM! But Thanksgiving is known for that full feeling that causes your Uncle Henry to fall asleep at the table and everyone to change into their sweatpants before dessert. So today, I’m sharing some delicious and dietitian approved Thanksgiving sides with a fresh twist – to fill you up (and not fill you with guilt).

Mashed Cauliflower

Mashed cauliflower made with vegetable stock provides an earthy taste with a similar texture to mashed potatoes (but a fraction of the calories). The recipe is straightforward and can be made the day before!


- 1 large head of cauliflower
- 3.5 cups of vegetable stock
- 1 tbsp. of olive oil
- Salt and pepper to taste


Chop the cauliflower into small florets. Sauté the florets with olive oil in a large pot or Dutch oven for 15 minutes. Add the vegetable stock and bring to a boil. Cook until cauliflower is fork tender (about 10 minutes). Save about ½ cup of the cooking liquid prior to draining. Drain and place the cauliflower back into the pot. Use an immersion blender to combine. Add cooking liquid to desired texture. Flavor with salt and pepper.

Roasted Brussels Sprouts & Chickpeas

Roasted vegetables are an easy, nutritious, make-ahead side dish. With Brussels sprouts being my favorite – I had to include them in this list!


- 1 lb of Brussels sprouts
- 2 cans of chickpeas
- 2 tbsp. olive oil
- 1 tsp. salt
- 1 tsp. pepper
- 1 tsp. garlic powder


Preheat the oven to 400°F. Chop the ends off of the sprouts and cut them into quarters. Drain and rinse the chickpeas, patting them dry between two kitchen towels. Place sprouts and chickpeas into a bowl and add the olive oil, salt, pepper, and garlic powder. Mix well and place on a sheet pan in a single layer. Roast for 25 minutes.

Whole Wheat Stuffing

This stuffing recipe tastes like the classic but a higher vegetable to bread ratio and swapping out the white bread for 100% whole wheat makes it a healthier alternative!


- 6 slices of good quality whole wheat bread
- 4 celery stalks, diced
- 1 large sweet onion, diced
- 3 cups mushrooms, diced
- 1 tbsp. olive oil
- 2 cups vegetable stock
- 1 cup chopped pecans
- ¾ c. dried cranberries


- 1 tbsp. poultry seasoning
- 2 tsp. salt
- 2 tsp. pepper
- 2 tsp. garlic powder
- 2 tsp. onion powder
- 1 tsp. rosemary
- 1 tsp. thyme


Preheat the oven to 350°F. Cut the slices of whole wheat bread into 1 cm cubes and place on a sheet pan in a single layer. Bake the cubes for 12 minutes to dry them out and set aside. Combine the seasoning in a small bowl and set aside. Sauté onions, celery, and mushrooms with olive oil in a large pot until softened. Add the vegetable stock and bring to a boil. Remove from heat. Add the cubed bread, pecans, dried cranberries, and 1.5 tbsp. of the seasoning (there will be extra). Mix well. Taste test and add more seasoning to your liking. Place in an oven safe dish and bake for 25 minutes until the top is golden brown and toasted.

Citrus Honey Cranberry Sauce

Cranberry sauce is known for being high in sugar. Honey adds more flavor (so less sugar is needed), which will cut the tartness of the cranberries but still provide that traditional taste.


- 6 oz. of cranberries
- 2 tbsp. sugar
- 2 tsp. good quality honey
- ¼ cup water
- ¼ cup fresh orange juice (juice from half an orange)
- Zest from 1 whole orange


Combine cranberries, water, zest, and orange juice. Bring to a boil and add the sugar and honey. Stir until well mixed and simmer until reduced (about 10 minutes).

Hope you all have a delicious Thanksgiving!

- Jessica