There’s a lot of conflicting information out there about nutrition. What’s true and what’s not? Here are five popular nutrition myths debunked.

Myth 1: There are no good or bad foods, only good or bad diets

This myth is partially true. Yes, you can eat unhealthy foods and still be healthy, but it’s all about moderation. An unhealthy diet consisting of mostly processed food is going to have a negative impact on your health, even if you include the occasional healthy food. On the other hand, a healthy diet that includes some unhealthy food is still going to be better for you than an unhealthy diet. So, while there are no good or bad foods, there are good and bad diets.

Myth 2: You need to eat breakfast to be healthy

This one is definitely not true! Breakfast may be touted as “the most important meal of the day” but that doesn’t make it necessary for everyone. If you’re not a breakfast person, you don’t have to force yourself to eat it. You can get the same nutrients from eating other meals throughout the day.

Myth 3: All calories are created equal

This myth is also not true. Different foods have different effects on our bodies, even if they have the same number of calories. For example, 100 calories from a candy bar are going to have a different effect on your body than 100 calories from a piece of fruit. The candy bar is going to be mostly sugar, which will give you a quick burst of energy followed by a crash. The fruit, on the other hand, is going to have fiber and other nutrients that will give you lasting energy. So, not all calories are created equal.

Myth 4: Supplements are unnecessary

This one depends on the person. If you’re eating a healthy diet, you probably don’t need supplements. However, if you’re not able to get all the nutrients you need from food, supplements can be a helpful addition. For example, if you’re vegetarian or vegan, you may need to take a vitamin B12 supplement since this nutrient is found mostly in meat.

Myth 5: You can’t lose weight without exercise

Exercise is great for your health, but it’s not necessary for weight loss. You can lose weight by eating a healthy diet and reducing your calorie intake. Of course, exercise can help you lose weight more quickly, and it has countless other health benefits, but it’s not strictly required for weight loss. All that’s needed for weight loss is that you consistently consume fewer calories than you burn over an extended period of time.

If you’re looking to improve your diet, be sure to separate fact from fiction. There’s a lot of bad information out there, and it can be hard to know what to believe. Stick to reliable sources of information, and don’t be afraid to ask a registered dietitian or another nutrition expert if you’re not sure about something.