Nutrition myths

1. Diet food is NOT the healthiest option

If you always opt for diet food, you're probably not eating as well as you think. Calorie controlled ready meals are typically high in salt and sugar, and the portions are so tiny that they won't fill you up. Some low fat biscuits contain more calories than regular varieties – usually because the manufacturers have added more sugar to make them taste better. Always check the label before you buy – and don't think that opting for the diet version gives you a good excuse to eat more!

2. Carbohydrates DON'T keep you full for longer

Many of us believe that tucking into a plate full of healthy carbs is the best – and healthiest – way to fill up. But tucking into white bread, pasta and sugar coated breakfast cereal can actually cause your blood sugar levels to spike – meaning that you will soon crave a sugary snack and ultimately gain weight. Keep your blood sugar balanced by choosing brown over white and adding a portion of protein to your meal to keep you full for longer.

3. Nuts WON'T make you fat

If you're watching your weight then you probably avoid nuts, as they are notoriously high in fats and high in calories. However nuts are packed with protein, fibre, vitamins and minerals – and they contain healthy omega-3 fatty acids. Avoid salted nuts, and limit yourself to 8-10 almonds, Brazil nuts or cashews for a healthy and satisfying snack.

4. Eggs DON'T raise your cholesterol levels

Eggs have been given a bad press, but current advice suggests that eating one per day won't raise your cholesterol levels or increase your risk of heart disease. Eggs are packed with protein, vitamins A, D, B12 and Niacin, so they are a good addition to a healthy diet – but opt for poached or scrambled instead of fried.

5. Eating before bed WON'T make you gain weight

Some diets recommend a 'carb curfew' or forbid eating after 6pm, but this only serves to limit the total amount of calories you eat each day – which can be helpful if you tend to overeat or snack in the evening. However, you will gain weight only if you consume more calories than you expend throughout the day – the time of day you eat makes absolutely no difference.

6. Grapefruit does NOT burn fat

It sounds too good to be true – and it is. Eating grapefruit, or drinking grapefruit juice, won't magically melt away the fat from your pizza or encourage your body to burn it off more quickly. You'll only get results by eating less fat and taking more exercise!

7. Dairy products are NOT bad for you

Some dairy products – namely cheese, butter and cream – are high in saturated fats and should only be eaten in moderation. But dairy foods are an important part of a healthy diet as they contain calcium, protein and vitamins. It's best to opt for semi-skimmed or skimmed milk, low-fat yoghurt and fromage frais and reduced-fat cheese – they contain the same nutrients but fewer calories.

8. Diet drinks are NOT the healthy option

Diet drinks might be low in calories, but they are very acidic, which can damage tooth enamel. They also contain artificial sweeteners, which some experts claim can be toxic to the body. There's also evidence to suggest that the body reacts to artificial sweetener in the same way that it does to sugar – raising insulin levels and leaving you craving chocolate, cakes and biscuits. Water or fruit tea are much better options.

9. A vegetarian diet is NOT always healthier than eating meat

A vegetarian diet can be very healthy – but not if you rely on chips, cheese and vegetarian pizza! If you're keen to give up meat and fish, then it's important to make sure that you diet is well balanced and include lots of beans, pulses and soya to replace the protein that you previously got from meat.

10. A cooked breakfast is NOT bad for you

A breakfast of grilled lean bacon, poached eggs, baked beans, grilled tomatoes, mushrooms and wholegrain toast is a very healthy way to start the day. It's actually much better for you than a bowl of sugary breakfast cereal, and will keep you full until lunch. Just avoid the friend bread – and don't cook with butter or oil.