Debunking 5 Myths about Healthy Eating
Think you know healthy eating? These 5 myths might surprise you…
Social media comes at you with a lot of health and fitness information.
Whether you're new to tracking your food or deep into your health journey, you’ve probably come across nutrition advice that sounds... convincing.
But not everything you hear is true. Some common “healthy eating rules” can actually slow your progress or make things harder than they need to be.
Let’s break down five myths that are due for retirement.
Myth #1: Healthy Eating Is Always Expensive
It’s easy to assume that healthy meals =equals= pricey organic groceries and superfoods. But here’s the truth: some of the most nutritious whole foods are also the most budget-friendly, especially when you compare cost per serving.
Let’s look at two examples from everyday life:
🍗 Whole Chicken vs. Chicken Nuggets
A whole chicken can feed your family for days. Stir-fried, souped up, or grilled. While nuggets often come with fillers, salt, and fewer servings for the same price.
🥣 Oats vs. Boxed Cereal
A bulk bag of rolled oats costs far less per serving than most sugary cereals, plus it keeps you full longer.
💡 Tip: Want help stretching your food budget?
Snap a pic of what’s in your fridge or pantry—Welling can help you plan meals that are healthy and affordable.
Bottom Line: Healthy eating doesn’t have to be expensive. Simple ingredients like eggs, tofu, rice, veggies, and beans are both budget-friendly and nutritious.
Myth 2: Cut Out Carbs or Fat to Lose Weight
Low-carb? Fat-free? These trends come and go, but science has stayed consistent: eliminating entire food groups isn't necessary for weight loss.
Your body needs a balance of carbs, fats, and protein to work well, especially if you're active or trying to lose weight.
And cutting out entire food groups is not sustainable in the long run. The best diet is the one you can keep.
🔍 What does work?
→ A calorie deficit that fits your lifestyle so it’s sustainable.
→ Balanced meals that keep you full for longer.
→ Foods you enjoy and can stick to.
💡 Track it in Welling:
Our app helps you monitor calories and macros so you know what balance looks like for you.
Bottom Line: Sustainable weight loss doesn’t require extremes. You don’t need to quit carbs or fat—you just need to eat them in the right portions.
Myth #3: Snacking Is Bad for You
Snacks get a bad rap—but it’s not snacking that’s the problem, it’s what and how we snack.
✔ A snack high in protein or fiber (like Greek yogurt, nuts, boiled eggs or fruits) can keep your energy up and prevent overeating later.
✘ A snack high in sugar and fat (like biscuits or candy) might spike your blood sugar and leave you hungrier later.
💡 Tip: Feeling snacky?
Use Welling’s smart suggestions to find snacks that actually help you stay full and fit your calorie goals.
Bottom Line: Don’t skip snacks, just upgrade them. A smart snack helps you stay on track.
Myth #4: All Processed Foods Are Bad
Let’s be real: most foods go through some processing. Not all of it is harmful.
🟢 Minimally processed foods like frozen veggies, canned beans, or whole grain bread can be super convenient and nutritious.
🔴 Highly processed foods like chips, instant noodles, and candy often come with lots of added salt, sugar, and fat.
💡 Our take: Spend 10-15% of your calorie budget on “fun” foods, so your health journey isn’t a temporary break from your real life, but rather something that becomes a habit and you can keep doing.
Bottom Line: Processed doesn’t always mean unhealthy. Choose better processed over highly processed.
Myth #5: Eating Late at Night Makes You Gain Weight
It’s not about when you eat but it’s about how much you eat over the whole day.
Eating a big meal late at night might could make it harder to sleep or cause indigestion, but it doesn’t magically lead to fat gain.
If you're truly hungry, it’s okay to eat. Just choose something light and balanced.
✅ Smart late-night snacks: Banana with almond butter, plain yogurt, tofu with soy sauce, or warm miso soup.
🚫 Less ideal: Ice cream, chips, sugary drinks
💡 Tip: Ask Welling for any late night snacking tips that suit your goals and calorie budget.
Bottom line: Late-night eating doesn’t automatically cause weight gain. The quality and quantity of your food matter more than the time.
✨ Wrap-Up: What You Think Is Healthy Might Be Holding You Back
Here’s what we’ve learned today:
Healthy food isn’t always expensive
You don’t need to cut out whole food groups
Snacking is totally fine when done right
Try to skip processed foods, but reserve some for your fun budget.
Eating late won’t ruin your progress
The key is balance, flexibility, and having tools (like Welling) to support your choices in real time.
No crash diets. No strict rules. Just consistent, informed habits that work.
