Common Nutrition Myths Debunked

April 22, 2025

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There's so much misinformation out there about nutrition. It reminds me of that old children's game of telephone, where a message is whispered from one person to the next in a line or circle, and the final message is often hilariously different from the original. We gathered a group of GW School of Medicine & Health Sciences (SMHS) experts to clear up the muddle of misinformation during the GW Resiliency & Well-being Center's (R&W Center) "Debunking Nutrition Myths for Women’s Well-being & Aging: An Expert Panel."

The panel included Julie Wendt, MS, LDN, CNS, adjunct instructor, Department of Clinical Research & Leadership, SMHS; Lara Williams, MD, MSHS`20, FACOG, IFMCP, FAARM, ABOIM, the R&W Center's Women's Well-being Champion and managing partner of The Oregon Clinic – OBGYN North; and Leigh Frame, PhD, MHS, chief wellness officer of GW Medicine, director and research director of the R&W Center, assistant professor in the departments of Clinical Research & Leadership and Physician Assistant Studies, and co-director of the Frame-Corr Lab here at GW.

You can watch a video of the panel or just read this article for the Cliff Notes. Here's some of what the experts had to say:

How much protein do I really need?
- A rule of thumb is that 30 grams of protein per meal maximizes protein synthesis. This amount should increase if you are focusing on strength training or weight loss. However, protein needs vary widely based on body size, activity level, age, and overall health, and we suggest you work with a healthcare provider to determine your personal requirements.
- Protein powders have become extremely popular, and you should take a look at the ingredients and look for third-party testing and high-quality sourcing. Consider limiting chocolate flavors as cocoa powder can add to the contamination level of heavy metals, such as lead, sometimes found in protein powders. Generally, limit all chocolate intake to 1 oz/day or 7oz/week.
- While protein is important, don’t forget about fiber! The American Heart Association recommends 25-30 grams of fiber per day from food — not supplements.
  - Examples: whole grains, avocados, beans, lentils, blackberries, kale, broccoli, and nuts.
- Carbohydrates are most important in the morning to break your fast (breakfast!) and so your body can use them during the day. The body becomes less insulin sensitive as the day goes on, so carbohydrates may be reduced over the course of the day to align with this.
  - Examples: potatoes, bananas, oatmeal, and sprouted bread.
Supplements
- Choose food before supplements. If you do need supplements, be sure to continue to eat nutrient-dense foods and use them as just that — a supplement!
- Vitamin D is highly recommended, especially during less sunny months (Winter). It is ideal to take with a meal that includes healthy fats to increase absorption.
- Research supplements vary widely in quality. Look for third party testing (USP, NSF, Consumer Lab, etc.). Working with a healthcare provider provides access to professional-grade supplements. The best way to determine what supplements you need would be to visit a nutrition specialist!
Things to consider on a gluten-free (GF) diet
- Many GF products have less fiber, as they are ultra-processed. Limit these and focus on whole foods and fiber-rich alternatives such as legumes, fruits, vegetables, and GF whole grains.
General tips!
- Aim for balance — your nutrition is individual to you and knowing how food affects your body and well-being is an important step to building your meals and create your healthy lifestyle.
- Be kind to yourself! You cannot do everything perfectly 100% of the time; aim for about 80% of healthy choices, and don't feel guilty over the 20%. Habits and lifestyle changes take time. It does not serve you to stress about not doing the “right” things, as that can undo or negatively impact your well-being. When you build healthy habits for the long term, birthday cake and wine nights with friends don’t have to feel bad. Enjoying life is just as important as eating healthy and that negative self-talk or shame will negatively impact your ability to be consistent in your choices.

Watch the Video