Nutrition myths are all around us, and especially on the supermarket store shelves.

Too many people are swayed by the junk on the media and the grocery store come-ons, and label language that is misleading and inaccurate. So here, in no particular order, are my top 10 nutrition myths–debunked, so you can separate fact from fiction.

1. Egg Yolks Are Bad for You

Talk is that too much cholesterol in egg yolks drive heart disease. Studies have shown that eggs raise the “good” cholesterol, and current research out of Penn State University has found that healthy people and non-diabetic people can eat an egg a day without problems. Whole eggs are listed by health professionals among the most nutritious food, and more than half of its nutrients are in those sunny yellows. They satisfy, can aid with weight loss, are valuable for proper fetus brain development.

2. Whole Wheat Is Always a Health Food

The sad thing about wheat is that it has genetically changed more recently and can be less nutritious than it once was. Many people are now suffering with difficulties digesting wheat, with pain, bloating, tiredness, syndromes, gluten sensitivity. Whole grain labels are often misleading-often fine ground flour– just like any refined grain. Often wheat bread is just enriched wheat flour which is basically white flour. And sometimes a dark bread fools you by being a white bread with caramel coloring.

3. Coffee Is Unhealthy and Should Be Avoided

True, caffeine is a boon for some, and too much caffeine a problem for others. But studies show coffee has great health benefits with many antioxidants–sometimes better than fruits and veggies combined. Studies also show coffee drinkers have lower risks of depression, diabetes, Alzheimer’s, Parkinson’s and live longer.

4. Fat Makes You Fat So Eat Less Fat to Lose weight.

Studies show that diets high in both fat and carbs can cause weight gain. And using commercially sold low-fat foods is not always healthy because these foods often remove fat and substitute with extra added sugar to make it taste good. But diets high in fat and low in carbs lead to better weight loss than low-fat diets–even when calories are restricted.

5. Low Carb Diets Are Dangerous

Although a low-carb diet is not right for everyone, recent studies show that low carb diets compared to low-fat diets help with more weight loss and lower the risk factors for heart disease. Restricting carbs also reduces the risk of obesity, diabetes, and other metabolic syndromes.

6. A Calorie Is a Calorie

A common myth is all calories are alike. Studies show that different foods–with their calories– effect hunger, hormones, and health differently because they need different metabolic processes for digestion and have different effects on burning fat, and stimulating hormones that tell your brain you’re full. So think again about having a 500 calorie sundae verses a 500 calorie fish and vegetable dinner.

7. Cravings Means Your Body Needs That Food

Is everyone ravenous for veggies and fruits? No, cravings are caused by emotions, environmental smells, media, hunger, menstrual cycles, and shifting hormones. For your health, focus on good food first, and that junk craving every now and then is fine.

8. Herbs Are Natural So All Herbal Products Are Safe

Studies prove that all natural is not the same as all safe. Many herbal supplements are not regulated. Different brands or batches can have different pureness and concentration. With herbal supplements, you should first get advice from your doctor and stick with known brands.

9. Diet Soda Is Harmless

The artificial sweeteners in diet sodas have been shown to have some not very healthy effects–including difficulty in controlling later food urges, taking in more calories at mealtime, and a 40 percent likeliness of being obese with drinking 3 or more a week. Instead, use the vast varieties of naturally flavored sparkling water and seltzer or flavor yourself with maybe herbs or lemon.

10. Junk Food Helps with Stress

While it may seem comforting at the moment, studies actually show that people who eat high processed junk foods were over 50% more likely to be depressed than people who avoided those kinds of processed snacks. There are plenty of healthy yummy snacks like apple chips, celery sticks, or nut butter on whole wheat crackers.

Despite all we have learned about diet and nutrition, as you can see, many of the old myths just refuse to die. That’s why we will always be “On Guard” to help you separate the tasty truth from fitness fiction!