Nutrition Fallacy 1: Eating Many, Small Meals Throughout the Day to "Fuel the Metabolic Flame” is best.
It is often believed that eating many, small meals throughout the day keep the metabolism high. Some also claimed that more frequent meals may help them lose weight. However, studies clearly disagree with this. Eating 2-3 meals per day has the exact same effect on total calories burned as eating 5-6 (or more) smaller meals. Some people may benefit with frequently eating meals like it helps preventing excessive hunger whereas it will be incorrect to say that this affects the amount of calories we burn. In fact, some studies revealed that consumption of more frequent meals can lead to increased liver and abdominal fat on a high calorie diet.
Truth :
Major nutrition fallacy that eating many, smaller meals leads to an increase in the amount of calories burned throughout the day is not true. The accumulation of unhealthy belly and liver fat can be the result of consuming frequent meals. The key isn’t the number of times we eat, but rather what we choose to eat. Simply eat when you're hungry and be sure to choose healthy and nutritious foods.

Nutrition Fallacy 2: Believing Fruit Juices to be Healthy
Coming from fruit does not make Fruit juice as healthy as it must be. Many a times “fruit juice” is actually just fruit flavoured sugar water without even any actual fruit in it… it may just be water, sugar and some chemicals that taste like fruit. According to many studies, fruit juice contains just as much sugar and calories as a sugary soft drink... and sometimes even more..
Think twice even for 100% fruit juice, as the problem with fruit juice, is that it’s like fruit except with all of the good stuff taken out. Whole fruits do contain some sugar, but also rich in fibre which slows down the release of the sugar into the bloodstream in comparison to fruit juice which is different… there’s no fiber, no chewing resistance and nothing to stop you from gulping down good amounts of sugar in a matter of seconds. One cup of orange juice contains almost as much sugar as two whole oranges. The sugar content of fruit juice is actually very similar to sugar- sweetened beverages like Coca Cola. So… eat whole fruit, but avoid fruit juice if you’re trying to lose weight. The small amounts of vitamins and antioxidants in the juice do not make up for the large amount of sugar.
Truth:
Fruit Juice Isn't Always What It Seems. Fruit juice is laden with large amounts of sugar, without any fiber and chewing resistance to limit intake. Many research studies revealed that this can lead to severe metabolic problems and serious diseases.

Nutrition Fallacy 3: All Fats Are Bad - We Need to Avoid
This is not true as times back people switched to low-fat foods. But the shift didn't make us healthier, probably because we cut back on healthy fats as well as harmful ones. Yes, u may wonder isn't fat bad for you, the answer is no as It is a major source of energy which your body needs. And u derive this energy from fats in food. Fat is required to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It helps you absorb some vitamins and minerals. Essential fatty acids are derived from fat u consume as your body is incapable of producing essential fatty acids and these are required for many functions in your body. Some fats are better than others when it comes to long term health. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle. Trans fat increases our risk of heart disease by increasing the bad (LDL) cholesterol and lowering the good (HDL) cholesterol in our blood. They are also linked to insulin resistance and other metabolic problems.
Truth: When it comes to dietary fat, quantity and quality count. Try to avoid trans-fat from your diet. Do read food Labels!!

Nutrition Fallacy 4:Any kind of diets can suit anyone. There are many fad diets in the market including the recent upcoming nutrition fad is Keto diet. There is also a crash diet (a week-long diet to lose weight quickly), which people mostly prefer. Other diet that people are following these days is the blood type diet, cabbage soup diet, detox diet, meal replacement, and starvation diet etc.to name it. These all diet either includes more of one nutrient in diet or restriction to other nutrients leading to many nutritional deficiencies, hormonal imbalances and more over loss of muscle mass instead of weight loss. Ketogenic diet could be an interesting alternative to treat certain therapeutic conditions, keep in mind that this is a highly individualized process. TRUTH: All diets need to be customized individually according to the requirement and needs of the patient. Normal healthy balanced diet is appropriate for every human being. If people want to improve their diet, they should consult a qualified nutritionist or a dietician, who can guide them better. Every diet has to be modified according to the person’s medical history and present medical status of the person such as any metabolic complexities, BP, obesity or thyroid etc.

Nutrition Fallacy 5:Bananas and apples turn brown because they are rich in iron Major population has the greatest myths about apples and bananas, that they are good sources of iron as they turn brown. But on the other hand apples and bananas are good source of fibre, not iron. Enzymatic reaction is the reason behind the colour change and that has nothing to do with iron. The darkening results from the oxidation of phenolic compounds in fruits, in the presence of oxygen available from air and the supporting enzyme.
TRUTH: For iron-rich foods, dry fruits such as raisins or dried apricots are good source.

Nutrition Fallacy 6: Not eating sugar keeps diabetes away. Only few calories can be avoided by staying away from the sweet stuff or sugar, but won't necessarily eradicate diabetes. Diabetes is a metabolic disorder, when your body cannot produce enough insulin to control blood sugar levels. It is caused by a combination of genetic and lifestyle factors including high calorie diets, overweight and physical inactivity. Excess calories from any source -fat, starch, protein or sugar will result in insulin resistance, weight gain and thereby predispose an individual to diabetes. Obviously consuming sugar increases the risk for obesity , however, those who do not consume sugar are not necessarily protected. Sugar is not the only culprit ,which causes diabetes rather it is the inability of the body to effectively metabolise carbohydrates, which leads to diabetes.
TRUTH: Diabetes is caused when your body cannot produce enough insulin to control blood sugar levels. Staying inactive and being overweight as you grow older puts you at risk of getting diabetes. Quality and quantity of carbohydrate consumption can control the risk of diabetes along with physical activity.