The body requires energy to function effectively throughout the day, which we derive from food. This is why health experts advise everyone to consume food that not only provides strength but is also rich in nutrients.

We often have many questions regarding our diet: What should be consumed on an empty stomach in the morning? Which fruits should be eaten and when? Should carbohydrates be eliminated? Will eating dinner at night lead to weight gain? Health experts state that a healthy diet rests on four pillars: adequacy, balance, moderation, and variety. In other words, simply adding one item to your diet or completely removing a specific foodstuff does not guarantee healthy eating.

Another common misconception is that anything natural is automatically safe and beneficial for everyone. Let us explore whether we might be making mistakes in the name of a "healthy diet" that could actually cause harm instead of good.

**Prioritize Nutritional Needs**

National Nutrition Week is observed annually from September 1st to 7th to raise awareness about the importance of proper nutrition and a balanced diet. Health experts emphasize that good health is not achieved merely by eating one's fill, but by regularly providing the body with essential nutrients such as vitamins, proteins, and minerals.

There are many myths regarding diet in our society that most people follow blindly; but do they actually yield benefits? Let us examine some of these myths.

**Myth: Carbohydrates cause weight gain**

Health experts state that carbohydrate-rich foods are essential for health; it is incorrect to view them solely as nutrients that cause weight gain. They are a primary source of energy for the body. The issue lies less with the presence of carbohydrates and more with their source.

Carbohydrates derived from whole grains, lentils, fruits, and vegetables help keep the body healthy and provide energy for daily activities. Conversely, carbohydrates from highly processed or sugary foods can lead to weight gain and elevated blood sugar levels over the long term. Myth: The more fruit you eat, the greater the benefit

Fruits are considered an essential part of a healthy diet, but they should be consumed in moderation. Excessive fruit consumption can also lead to adverse effects.

According to World Health Organization (WHO) experts, individuals over the age of 10 should consume at least 400 grams of fruits and vegetables daily.
Consuming quantities beyond this—specifically of certain fruits—can contribute to weight gain, elevated sugar levels, and digestive issues.

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Myth: Supplements can fully compensate for nutrient deficiencies

Health experts warn against the common practice of self-prescribing supplements in an effort to improve health, describing it as potentially harmful.

Supplements should only be started when there is a diagnosed nutritional deficiency or when a doctor deems them necessary.

Self-medicating with supplements can often do more harm than good.

Consuming a nutrient-rich diet is considered the safest approach.

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