Myth: You can’t have too much protein.

Answer: FALSE

Our society focuses a lot on building muscle, which is often connected to consuming protein.

While protein is certainly a key factor in a healthy diet, daily protein needs are less than the media portrays. In fact, too much protein can be harmful. “There’s a big focus in this country on protein but having a diet that is too protein-heavy is a risk factor for cancer and heart disease and can shorten one’s lifespan,” Friedman says. “We need to have protein in our diet, but we need to right-size it.” The bottom line is that all whole foods have protein, and if you eat a well-balanced diet that focuses on vegetables, legumes, whole grains, and fruit, you will get enough protein.

Myth: Beans are among the healthiest foods you can eat.

Answer: TRUE

It’s important not to underestimate the benefits of legumes. These foods, including lentils, peas, and beans of various colors and shapes, are rich in fiber, protein, and nutrients. Consuming beans and other legumes can significantly contribute to disease prevention as they help regulate blood sugar, reduce cholesterol, and enhance digestion. They also make an excellent alternative to meat and can be easily incorporated into many dishes.

Myth: You need milk for strong bones.

Answer: FALSE

If you don’t eat dairy, there are many other options for sources of absorbable calcium. Friedman recommends kale, broccoli, bok choy, soybeans, mustard greens, turnip greens, collard greens, and fortified plant milks. She adds, “You need other nutrients like vitamin C, antioxidants, potassium, magnesium, and vitamin K for bone health. So, eat a variety of fruits and vegetables to stock up on these components.”

Myth: Most of us need more fiber in our diets.

Answer: TRUE

When in doubt, add fiber to your plate. Fiber is key for gut health and cholesterol management, Friedman notes. While the American Heart Association recommends eating 25 to 30 grams of fiber daily, most people in the United States don’t consume nearly enough of it. Fiber-rich foods include beans, nuts, berries, and almost anything that can be pulled from the ground. So get your gardens going—a fiber-rich diet has been shown to help prevent chronic illness and improve longevity.

Myth: Eating healthy is expensive.

Answer: FALSE

The staples of a healthy diet—whole grains, beans, and root vegetables—are inexpensive.

To optimize your diet, Friedman suggests purchasing foods without labels, such as fresh fruits and vegetables. Consider visiting a local farmer’s market for lower-priced and fresher products than typical grocery stores. Frozen fruit and vegetables are also an inexpensive option; they are picked at the peak of ripeness, so they are chock-full of vitamins and other nutrients. You can buy them in larger quantities, too, and not worry they’ll go bad before you eat them. Before shopping, make a list of necessary ingredients for planned meals to avoid impulsive purchases or extra trips to the store. Additionally, oatmeal bars, fruit cups packed in water or 100 percent fruit juice, and low-cost snacks with minimal added sugar, salt, fat, or chemicals can be excellent pantry staples. Look for the term “whole” on packaging, indicating the use of whole grains that are particularly beneficial for regulating cholesterol.