The Top 3 Nutrition Myths Every Woman Should Know
When it comes to nutrition and health, there are many myths involved that could potentially be harmful. A lot of people are looking for shortcuts to lose weight fast, whether it’s from weight loss pills, weight loss shots, taking B12, eating less, or starving.
These myths primarily are centered around women, because that is where the pressure to present ourselves in such a way is mostly directed. Her Agenda has gathered the top three nutrition myths every woman should know. We want you to prevail and reach your goals in the safest and healthiest way possible.
1. Eat Less, Exercise More To Lose Weight
As stated by Cynthia Thurlow, Nurse Practitioner & Women’s Wellness Expert at Host Everyday Wellness Podcast, eating less and exercising more to lose weight oversimplifies metabolism and ignores hormones, stress, sleep, and gut health. Chronic calorie restriction can slow metabolism, increase cortisol, and worsen insulin resistance—especially in midlife women.
According to the CDC:
- Poor nutrition and physical inactivity increase the risk of chronic conditions like obesity, depression, type 2 diabetes, heart disease, and some cancers—which can lead to disability and premature death.
- Fewer than 1 in 10 children and adults eat their recommended vegetables.
- A quarter of adults (25%) and even fewer adolescents (16%) meet U.S. physical activity guidelines.
- As many as 40% of adults and 20% of adolescents have obesity.
- Public health approaches, including surveillance, education, policy, and environmental strategies, and resources are needed to make healthy eating and active living accessible for everyone.
2. Carbohydrates Are Bad (Especially As You Get Older)
“Carbs are often blamed for weight gain, blood sugar issues, or inflammation,” said Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “The truth is that carbohydrates are a primary fuel source, especially for the brain, muscles, and thyroid. The issue is quality, timing, and pairing, not carbohydrates themselves.”
According to the Mayo Clinic, the amount of carbs you eat depends on a few factors. Examples are how active you are, your age, and any health conditions you’re managing. Health research suggests that people need at least 130 grams of carbohydrates every day to meet the body’s energy needs. That amount represents about 25% of calories in a 2,000-calorie diet. But the Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories.
3. Healthy Eating Means Giving Up Flavor
“Healthy doesn’t mean bland!” said Bridget Cassady, PhD, RDN, LD, a doctorate-level Senior Research Scientist at Abbott Laboratories. “Herbs, spices, and smart swaps can make nutritious meals crave-worthy. Think vibrant salads, colorful bowls, and yes, even chocolate can fit in.”
Although eating healthy does rely heavily on fresh fruits, lean meats, and fresh vegetables, moderation will be your ticket to happiness. Understanding that you can have cheat days and incorporate some of your favorite foods into your healthy meals will make the transition smoother. You can also try salt-free seasoning blends, use fresh garlic and herbs as seasoning, and create your own blends. If you’re up for it, you can have fun by getting creative in the kitchen and making each healthy meal tailored to your taste buds.
Nutrition Facts
As stated by Cynthia, blood sugar regulation matters more than calorie counting. Stable blood sugar improves energy, mood, weight management, and hormone balance. Prioritizing protein, fiber, and healthy fats helps prevent insulin spikes.
Jennifer says, your metabolism adapts to how you eat. Under-fueling teaches your body to conserve energy. Eating consistently and adequately supports metabolic health, hormones, and energy.
According to Bridget, protein matters at every age. It’s not just about building muscle, it’s about maintaining it, especially as we get older. Most people don’t realize this, but after 40, you can lose up to 8% of your muscle per decade. That impacts how you move, feel, and live. Grab-and-go protein shakes like Ensure Max Protein can help you meet your nutrition goals when life gets busy.
Lastly, hydration is part of nutrition. Water supports digestion, energy, and even skin health – don’t overlook it!
