Common Nutrition and Food Myths Debunked | Manulife Philippines
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Debunking Nutrition and Diet Myths
Many of us already understand that a healthy diet means balanced nutrition consumed in the right proportions—with our plates reflecting a colorful mix of fruits, veggies, whole grains, and lean meats; while also limiting food high in sugar, salt, and fat.1 On a healthy, balanced diet, your body has all the nutrients it needs to function well and maintain overall health, and you can also protect yourself from certain diseases such as heart disease, stroke, and diabetes.2
Even though most of us know the basics of healthy eating, many myths still cause confusion. Manulife Philippines’ recent In Wellness and In Health study3 highlights this issue. Let’s take a closer look at some of the most common diet and food myths and uncover the facts behind them today.
Content table
- Myth 1: Fresh produce is always healthier than canned, frozen, or dried alternatives
- Myth 2: The fewer carbohydrates you eat, the healthier you are
- Myth 3: You can exercise to “burn it all off” after eating an unhealthy meal
- Myth 4: Snacking between meals is bad for you
- Myth 5: You should eat whatever you want now because you won’t be able to when you’re older
Myth 1: Fresh produce is always healthier than canned, frozen, or dried alternatives.
While fresh produce is often preferred, canned, frozen, and dried options can be just as nutritious, especially for those with limited access to fresh fruits and vegetables. In fact, canned or frozen produce is often processed right after harvest, when it’s at its peak and packed with nutrients.4 Dried fruits and vegetables are also nutrient-dense and can easily be added to salads, soups, or smoothies, either as they are or rehydrated in liquid.5
Whether fresh, dried, or canned, aim to include a variety of fruits and vegetables in your diet; your body benefits from the nutrients in all of them.
Cooking tip: Mix things up! Add frozen veggies to chicken or beef dishes, or combine fresh vegetables with canned beans for balanced, nutrient-rich meals. Just try not to fill your plate entirely with processed foods.
Myth 2: The fewer carbohydrates you eat, the healthier you are.
For many Filipinos, the first step to losing weight often means cutting out rice, believing that this is the cause of their weight gain. But carbohydrates, which include fiber, starches, and sugars, are essential to your health and your body needs them for everyday function.6
There are different types of carbohydrates, and not all are created equal. The body benefits more from complex, nutrient-rich carbs, such as those found in fruits, vegetables, beans, and whole grains, than from simple carbs like white rice or sugary snacks. 6
So, when it comes to weight gain, carbohydrates aren’t the sole culprit. The real issue is consuming more calories than your body needs.7 Don’t fear carbs! Rather, choose the right ones and enjoy them in moderation as part of a balanced diet.
Myth 3: You can exercise to "burn it all off" after eating an unhealthy meal.
After indulging in fast food or an unhealthy meal, it’s common to think you can simply “cancel out” the calories by exercising. While your body can use those calories for energy, this doesn’t mean you’re supporting your overall health. That’s because a calorie isn’t just a calorie; the source of those calories matters in making sure that you are getting the necessary nutrients your body needs to function properly.8
Think of your body like a car; it needs the right kind of fuel to run smoothly. It won’t perform well, and you may even cause unnecessary damage if you put in the wrong fuel. Similarly, exercise alone can’t undo the negative effects of poor diet.9
For optimal health and lasting benefits, combine regular physical activity with balanced, nutritious diet. Both work together to keep your energy levels high and your body strong.
Myth 4: Snacking between meals is bad for you.
Many people believe that snacking automatically leads to weight gain because it adds to your overall calorie intake. This can be true if you’re mindlessly eating or reaching for unhealthy snacks like candy, chips, cookies, and other highly processed foods.
If you snack mainly for energy, these high-calorie, low-nutrient foods might do more harm than good. Refined carbohydrates and sugary snacks can cause your blood sugar to spike. Your body then responds by releasing insulin to bring it back down. Eating these processed snacks may give you a momentary energy boost but eventually, you’ll crash and be left feeling more tired and “hangry.”10
Instead of high-sugar, high-fat, or high-sodium snacks, reach for nutrient-rich options like fresh fruits, vegetable chips, nuts, or yogurt. These foods provide steady energy and help keep you full longer.11
Snacking can actually be beneficial when done right. Listen to your body, eat when you’re truly hungry (not out of boredom), and choose wholesome, nutritious snacks to stay energized and prevent overeating. 11
Myth 5: You should eat whatever you want now because you won't be able to when you're older.
Younger people may not see the urgency—or fully understand the long-term impact—of prioritizing their health. They can easily recover from late nights of work or partying, so they think they’re in great shape. But how you treat your body today will affect how well it functions later in life. In fact, according to Manulife’s In Wellness and In Health study, respondents aged 18–29 already reported being sick more often than older age groups, averaging 2.7 times in the past year.3
The best time to start living a healthy lifestyle is as early as possible. Investing in your health now helps ensure a stronger body, prevent disease, lower your risk of critical illnesses, and improve your quality of life in the years to come. Your nutritional needs may change as you go through different life stages, but good nutrition always benefits all ages. 12
There are plenty of resources online to guide you toward healthier eating. However, it’s important to practice discernment and be cautious of fad diets, nutrition quackery, and fitness myths that promise quick results such as rapid weight loss or weight gain. These approaches are often unsustainable and can even be harmful to your health.
Remember, a healthy, balanced diet isn’t about restriction or starving yourself. It’s about fueling your body with the right foods so you can feel and function at your best. Along the way, learning some nutrition trivia facts can make the journey more fun and informative. If you have any concerns about your eating habits or nutritional needs, it’s always best to consult a doctor or a registered dietitian or nutritionist.
References
- Eating a balanced diet, NHS (National Health Service), , Accessed October 25, 2025
- Nutrition, Cleveland Clinic, , Accessed October 25, 2025
- In Wellness and In Health, Manulife, Accessed October 25, 2025
- Foods: Fresh vs Frozen vs Canned, Medline, Accessed October 25, 2025
- Dehydrating Food: Is it good for you?, WebMD, Accessed October 25, 2025
- Carbohydrates, Cleveland Clinic, Accessed October 25, 2025
- Do carbs make you gain weight? British Heart Foundation, Accessed October 25, 2025
- 6 Reasons why a calorie is not a calorie, Healthline, Accessed October 25, 2025
- Can you outrun a poor diet?, University of Sydney, Accessed October 25, 2025
- Here’s how fast food can affect your body, Cleveland Clinic, Accessed October 25, 2025
- Mayo Clinic Q&A: Snacking for meals, Mayo Clinic, Accessed October 25, 2025
- Food and your life stages, Better Health Channel, Accessed October 25, 2025
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