Have you heard about the diet where all you eat is pizza? You know, the one that gives you lower cholesterol and a superhuman immune system?

OK, so that one’s a myth – though not for a lack of wistful thinking on my part. What’s true, however, is that new nutritional trends seem to crop up every few months claiming to be the surefire nutrition path you need to follow to lose weight and be healthy.

Unfortunately, this constant influx of information gets jumbled, halfway understood, and taken to extremes along the way before ultimately being abandoned for the next big thing. This leads many of us who are trying to practice healthier eating habits to rely on nutrition myths we’ve never intended on holding true to in the first place.

Don’t sweat it, because we’ve debunked four major myths so you can get back on track to reaching those goals you’ve set out for yourself.

MYTH #1 – FATTY FOODS MAKE YOU FAT

The confusion behind this myth traces back to one fact: not all fats are created equal. The original myth claims that if you eat fats, you will be fat.

To lose weight, we’ve all heard that you need to burn more calories than you take in. And since fats are high in calories, it’s true that left unchecked they can lead to weight gain. But it’s more the calorie totals and kinds of fats that are to blame.

Healthy fats – found in foods like walnuts and fish, and oils like olive oil and safflower oil – are essential to your health. They’ll help regulate insulin levels, decrease the risk of type II diabetes, and lower blood pressure. Saturated and trans fats, however, raise those unwanted cholesterol levels and increase the risk of cardiovascular disease.

Let reluctant eaters know that the right choice in fats can be a nutritious one.

MYTH #2 – CUT CARBS TO CUT WEIGHT

What has 27 grams of carbs (between eight to 10 percent of your recommended daily value) must be a poor nutrition choice, right? In this case, the food I’m talking about happens to be a banana. Yes, the potassium-rich fruit that no one would warn you leads to weight gain unless eaten in great excess.

We know carbs are fuel for the body’s fire, but what matters most is the kind of carbs we toss into those flames. Studies show that refined and highly processed carbs – like potato chips, white bread, and pasta – are the link to weight gain, not the carbs from healthy powerhouses like bananas.

Those who understand this myth and work it into their nutritional goals, reaching for fruits and veggies over that savory slice of pizza, also benefit from a lowered risk of type II diabetes and coronary artery disease.

Relieve those worried minds counting carbs by recommending a healthy carb options instead.

MYTH #3 – GLUTEN-FREE IS HEALTHY

The gluten-free craze is still in full swing, vilifying everything with grains in it. But going gluten-free alone doesn’t necessarily mean better health.

If you have celiac disease – a genetic autoimmune disease of the small intestine that affects roughly 1 in 130 people, a little over one percent of the US population – then you have little choice but to have it out for gluten. Some with gluten sensitivity should also limit their intake. These people would benefit from grain noshing options like quinoa, buckwheat, or millet that are naturally gluten-free and nutritional.

However, for the rest of the population, the human body is equipped to process gluten just fine. In moderation, eating whole grains rich in gluten is recommended by the USDA. Whole grains provide your employees with dietary fiber, B vitamins and minerals.

Choose the gluten free options for the occasional celebratory treat like cupcakes or pastries if you need it. Otherwise, everyone else can dig in, guilt-free.

MYTH #4 – SMALL MEALS, BETTER METABOLISM

Here’s the myth: grazing on small meals throughout the day will keep your metabolism redlining, which in turn burns more calories and sheds a few pounds in the process.

However studies vehemently disagree with that myth. In fact, the old standby of 3 meals a day has the same effect as the trendier 5+ smaller meals throughout the day.

For people with diabetes regulating blood sugar, frequent small meals throughout the day can be essential. But for those trying to steady pangs of hunger springing up throughout their workday? Sure, more frequent small meals may ward off rumbling stomachs, but the opposite of those best intentions could happen. An uptick in meals throughout the day has been shown to pack on liver and abdominal fat in high calorie diets.

Keep it simple: eat when you feel hungry and stop when you’re full.

Looking for more ways to eat healthy in the workplace? Check out this ebook to learn how.

This article originally appeared on: The Uprising Blog