Stop Believing These 7 Nutrition Myths Before Your Next Health Screening

Published on 22 October 2025

Young healthy woman holding a fork and a fresh green salad bowl, representing proper nutrition and healthy eating choices that improve health screening results

If you’re like most Singaporeans, you’ve probably heard conflicting nutrition advice from colleagues, social media, and friends. Separating nutrition myths and facts is genuinely challenging. That’s why we’ve compiled this evidence-based guide to help you understand the difference between nutrition myths and facts.

Your dietary choices directly affect your health screening results, from blood glucose to cholesterol levels. Let’s review what the scientific evidence actually shows about these common nutrition myths and facts.

Why Nutrition Myths and Facts Matter for Your Health Screening Results

When evaluating health screening results, patterns emerge. Individuals with poor nutritional habits often show elevated risk markers across multiple health measures.

According to the World Health Organization (WHO), poor diet contributes to approximately 11 million deaths annually worldwide. In Singapore, the Health Promotion Board’s 2022 National Health Survey found that 9 in 10 Singaporeans do not meet recommended daily servings of fruits and vegetables.

Understanding nutrition myths and facts helps you make informed choices before your corporate health screening or individual health assessment. Your dietary decisions directly show up in your blood work within weeks to months.

Myth #1: All Calories Are Created Equal

The Myth: “A calorie is a calorie. Whether you eat 2,000 calories of junk food or whole food, the result is the same.”

The Reality: While calorie intake matters for weight management, different nutrients have different metabolic effects. Your body processes different macronutrients at different rates.

Macronutrient	Thermic Effect	Cost to Digest
Protein	20-30%	20-30 calories per 100
Carbohydrates	5-10%	5-10 calories per 100
Fats	0-3%	0-3 calories per 100

Bottom Line: Choosing whole foods with higher protein content provides better satiety and metabolic benefits than focusing on calories alone.

Myth #2: Fat Is Bad for You

The Myth: “All dietary fat should be minimized to maintain heart health and achieve weight loss.”

The Reality: Your body requires healthy fats for hormone production, brain health, and nutrient absorption. Not all fats have the same health impact.

Fat Type	Examples	Recommendation
Saturated Fat	Butter, coconut oil, red meat	Moderate
Trans Fat	Processed foods, fried items	Avoid
Monounsaturated	Olive oil, avocados, nuts	Include
Omega-3	Fatty fish, flaxseed, walnuts	Prioritize

Bottom Line: Include quality fats from sources like fish, nuts, and olive oil. Avoid processed trans fats. This improves cholesterol profiles that appear in your health screening results.

Myth #3: Carbs Make You Fat

The Myth: “All carbohydrates should be reduced or eliminated for weight loss.”

The Reality: Carbohydrate quality matters significantly. Complex carbs with fiber are beneficial.

Bottom Line: Choose whole grains, legumes, and vegetables. These provide sustained energy and deliver micronutrients. Avoid simple and refined carbohydrates which create blood sugar fluctuations.

Myth #4: Skipping Breakfast Boosts Metabolism

The Myth: “Eating nothing until lunch accelerates weight loss and improves health outcomes.”

The Reality: Evidence on intermittent fasting is mixed. A 2022 review found that intermittent fasting produces similar weight loss to regular calorie restriction with no inherent metabolic advantage.

Bottom Line: The best eating pattern is one you can maintain consistently. Individual response varies.

Myth #5: Protein Is Only for Bodybuilders

The Myth: “Average people don’t need much protein; it’s mainly for people building muscle.”

The Reality: Protein is essential for everyone regardless of fitness goals—especially as people age.

Bottom Line: Aim for 25-30g of protein per meal from sources like lean meat, fish, eggs, legumes, or tofu.

Myth #6: “Natural” and “Organic” Labels Mean It’s Healthy

The Myth: “If a package says ‘natural’ or ‘organic,’ it’s automatically healthier.”

The Reality: Label marketing can be misleading. An ice cream labeled ‘all natural’ can still contain 40g of added sugar per serving.

Bottom Line: Read ingredient lists and check added sugars (<5-10g per serving), sodium content (<5% Daily Value), and fiber content (>3g per serving).

Myth #7: Everyone Needs Multivitamin Supplements

The Myth: “Taking a multivitamin every day is essential for optimal health.”

The Reality: Multiple large-scale trials found that multivitamin supplementation in generally healthy individuals provided minimal to no benefit for disease prevention or lifespan.

Bottom Line: Focus on varied whole foods. Only consider supplements if blood work reveals a specific deficiency, which can be identified through health screening.

Book Your Health Screening Today

Health screening tests provide objective data on how your dietary choices affect your body. Comprehensive screenings measure markers directly influenced by nutrition: fasting glucose, cholesterol profile, blood pressure, and body composition.

Contact HOP Medical Centre

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Address: 390 Orchard Rd, #11-03/04 Palais Renaissance, Singapore 238871
Phone: 6589 0009
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Address: 1 Tampines Central 5, #07-04/05 CPF Building, Singapore 529508
Phone: 6589 0002
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(24/7 instant assistance available)

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