March is National Nutrition Month and a good time to debunk some of the common nutrition myths.



With marketing ploys, clever phrases, pseudo-science, celebrity testimonials and wishful thinking, nutrition science and food facts are often boiled down to what sounds good rather than what is necessarily good for us.



Following are a few of the more common nutrition myths identified by the American Dietetic Association.



Myth: Eating carbohydrates causes weight gain.



Fact: Calories cause weight gain. Excess carbohydrates are no more fattening than calories from any source. Despite the claims of low-carb diet books, a high-carbohydrate diet does not promote fat storage by enhancing insulin resistance.



Tip: The type of carbohydrate is important. Choose complex such as those found in fruits, vegetables and grains over refined carbohydrates. Limit foods that show "enriched" on the ingredient list.



Myth: Eating just before bedtime is fattening.



Fact: What you eat, not when, makes the difference; calories have the same effect on the body no matter when they are consumed.



Tip: Evidence does suggest that eating regular meals, especially breakfast, helps promote weight loss by reducing fat intake and minimizing impulsive snacking throughout the day.



Myth: Eating sugar causes diabetes.



Fact: Diabetes is caused by a lack of insulin in the body. Since foods that are high in sugar are often high in calories, overeating those foods can lead to weight gain. Research shows people who are overweight or obese are at increased risk for diabetes.



Tip: If you are overweight, losing 7 to 10 percent of your body weight can significantly reduce your risk of diabetes.



Myth: Certain foods such as grapefruit, celery or cabbage soup can burn fat and make you lose weight.



Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism for a short time, but they do not cause weight loss.

Tip: The only way to truly lose weight is to eat fewer calories and get moving.



Myth: Occasionally following a fad diet is a safe way to quickly lose weight.



Fact: Many fad diets are developed by people with no science or health background. Some fad diets can even be considered harmful to people with certain health problems.



Tip: When trying to lose weight, consult a registered dietitian for an individualized eating plan built around your food preferences, tolerances and lifestyle. You can locate a weight management certified dietitian at www.eatright.org.



Myth: Nuts are fattening and shouldn't be eaten when trying to lose weight.



Fact: Nuts are high in calories and fat. However, most contain healthy fats and are a good source of protein, dietary fiber, vitamins and minerals. Because of their fat content, nuts can be an appetite-curbing snack while trying to lose weight.



Tip: Know the one-ounce serving size of your favorite nut. Examples include six walnut halves, 24 almonds, 47 pistachios or 15 pecan halves. Each one-ounce serving has about 170 calories.



Contrary of what many would like you to believe, eating right doesn't have to be complicated. Bottom line: Rely on reliable sources for nutrition information such as registered dietitians and know nothing can replace the nutrient rich benefits of a diet built around a foundation of fruits, vegetables, nuts, seeds, grains and lean protein.