We’ve all heard those age-old food “rules” that seem to get passed down from generation to generation—like waiting an hour after eating to swim or the idea that coffee stunts your growth. But how many of these culinary commandments hold up under the microscope of science? Spoiler alert: not as many as you’d think. Let’s debunk some of these food myths and shed light on what’s really true, so you can enjoy your meals without the side order of guilt.

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Limiting Fruit to 1 Piece Per Day

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While fruits contain sugars, they’re also packed with vitamins, minerals, and fiber, which are beneficial for health. The American Heart Association suggests that the fiber in fruit can help to prevent heart disease, while its antioxidants fight free radicals.

You Shouldn’t Put Cheese on Seafood

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his myth likely stems from Italian culinary traditions, but there’s no food safety or health reason to avoid this pairing. Cheeses like feta and Parmesan can enhance seafood dishes without any negative health impacts. It’s more about personal taste than a dietary guideline

Don’t Eat Before Exercising

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Eating a small, well-balanced snack 30 to 60 minutes before working out can significantly enhance your performance, offering a quick energy boost that makes your exercise more effective. Things like a glass of chocolate milk, toast with peanut butter or a granola bar can be great pre-workout snacks.

Weight Loss is Entirely About Calories In vs. Calories Out

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While calorie balance plays a significant role in weight loss, hormonal imbalances, metabolic health, and genetic factors also significantly impact weight management. Research indicates that the quality of calories consumed affects metabolism and satiety differently. For instance, protein can increase the thermic effect of food and promote satiety more than carbs or fat​

Salt is Bad for You

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While excessive salt intake can lead to hypertension and cardiovascular disease, salt is essential for bodily functions, such as fluid balance and nerve transmission. The American Heart Association recommends no more than 2,300 milligrams a day, moving toward an ideal limit of 1,500 mg per day for most adults​​. Moderation is key, as some individuals may be more salt-sensitive than others.

Intermittent Fasting Works For Everyone

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Intermittent fasting can offer health benefits, including weight loss and improved metabolic health, but it’s not suitable for everyone. Factors such as lifestyle, medical conditions, and personal preferences can influence its effectiveness. Studies suggest its benefits may vary even from man to woman, and it can be less effective or even detrimental for certain people, highlighting the importance of personalized dietary approaches

Eat Every 3 Hours to Keep Your Metabolism High

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The idea that eating frequently boosts metabolism is a myth. Research shows that meal frequency does not significantly affect metabolic rates. What’s more important is the total caloric intake and nutrient composition of those meals. Some studies suggest that fewer, larger meals may be more beneficial for weight control and metabolic health than smaller, more frequent meals​

Fatty Foods Will Give You a Heart Attack

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Not all fats are created equal. Trans fats and some saturated fats can increase heart disease risk, but monounsaturated and polyunsaturated fats, found in avocados, nuts, and fish, are heart-healthy. Research has shown that diets high in these healthy fats can reduce the risk of heart disease and stroke​​. The key is to focus on the type of fat rather than eliminating all fats from your diet like previously poorly done studies have stated.

Breakfast is the Most Important Meal of the Day

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This statement is overly simplistic. While a nutritious breakfast can help with concentration and energy levels, the overall quality and quantity of what you eat throughout the day are more crucial for health. Some people thrive on skipping breakfast, indicating that individual dietary needs and preferences play a significant role in whether or not breakfast is essential for them

Finish Everything on Your Plate!

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The directive “Finish everything on your plate!” aims to prevent waste and ensure nourishment but can lead to overeating by overshadowing our natural hunger and fullness signals. Nutritionists recommend mindful eating, encouraging individuals to heed their body’s cues for hunger and satiety.

11 Foods You Either Love Or Hate – Which Side Are You On?

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Ever wonder why some foods split the room, with half the table diving in and the other half turning up their noses? It’s not just about picky eating; there’s a whole science behind why certain tastes and textures either hit the spot or miss the mark entirely. From the genetic makeup that affects how we perceive flavors to the love-it-or-hate-it textures, we dive deep into the curious world of polarizing foods.

See Them Here: 11 Foods You Either Love Or Hate – Which Side Are You On?

12 Iconic Foods From The 90s Every Millennial Loved

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Take a nostalgic trip back to the 90s with us as we revisit some of the most iconic snacks of the decade. From the gum that turned every kid into a bubble-blowing champion to the treats that were the highlight of every school lunch, these snacks defined a generation. Remember the excitement of unwrapping your favorite after-school snack?

See Them Here: 12 Iconic Foods From The 90s Every Millennial Loved

Foods You Should Eat According To Your Zodiac Sign

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Ever wondered if your zodiac sign could guide your dinner choices? Well, you’re in luck because we’re diving into the world of astrology to match each sign with the perfect meal. From fiery Aries craving something spicy to comfort-loving Cancers seeking out home-cooked warmth, we’ve got a dish recommendation for every sign.

See Them Here: Foods You Should Eat According To Your Zodiac Sign

Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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