Many popular nutrition claims are only partly supported by evidence. Eating fat does not automatically cause weight gain; total calorie intake matters more than any single macronutrient. Skipping breakfast does not slow metabolism for most people, despite the common advice to eat early. Organic produce reduces pesticide exposure but is not measurably more nutritious than conventional crops. The most consistent finding in the research is that a varied diet with plenty of vegetables beats any single superfood or supplement.