MSU Extension Nutrition

Nutrition information – and misinformation – comes from a variety of sources. Doctors and dietitians, food bloggers, celebrities and even artificial intelligence programs all make recommendations about what foods are healthy or unhealthy. If you’re not sure whose advice to follow, or you’re simply feeling overwhelmed by the constant flow of health information and misinformation that comes with living in the digital age, read on.  

So how do you separate fact from fiction? Many resources exist to help you navigate nutrition information, such as the United States Department of Agriculture’s (USDA) Nutrition Misinformation and Fraud website or fact sheets like this one from Colorado State University Extension. Here are some common tips for recognizing less-than-credible nutrition information and using science-based resources to answer your nutrition questions. When evaluating nutrition information, there are common “red flags” to watch out for. These include: 

• Statements that seem too good to be true. Recommendations that promise a quick fix to a health condition are enticing for many, but these statements are likely not backed in credible scientific evidence or they do not include the full picture of the long-term effects of the “quick fix.” Fad diets, for example, may have short term weight loss benefits for some people, but in the long term they may actually be ineffective or lead to worse health outcomes.  

• Using extreme language. Think twice about following a recommendation that uses extreme, absolute, or binary language. Binary examples include lists of “good” and “bad” foods, while absolute language can include dramatic, rigid statements like “never eat this” or “always do this.” Binary statements can oversimplify and misrepresent health benefits and risks of eating different foods. All foods provide different nutrients in different amounts, and everyone’s nutritional needs and experiences with food are different. Following recommendations for making extreme diet and health changes also may not be realistic to follow in the long-term. Instead, look for resources that can help you eat a balanced diet that works for you, like the USDA’s MyPlate recommendations. 

• Providing recommendations not based on credible research. You don’t have to be a scientist to catch this red flag. If a news article talks about a groundbreaking new study but does not provide a link to the actual research, look for an article that does include their sources. Likewise, if someone cites research that is “currently underway,” that means it is not based on published research.  

If there is an actual study referenced but it draws conclusions based on a small number of people’s experiences or there are no other studies that have found the same results, it may be too soon to follow its recommendations. Nutrition science is complex and constantly evolving. It can take a while to know if an exciting new finding is real or just a product of the way a study was designed. To illustrate, nutrition guidelines like the Dietary Guidelines for Americans are shared with the public only after researchers look at a large, diverse collection of scientific studies. If a lot of studies come to the same conclusion and those studies follow good research practices, the results are more likely to inform the recommendations that make their way onto your plate.  

• Information is not from a credible source. While it is true that everyone eats and has their own relationship with food and health, not everyone is an expert in nutrition science. Consider who your information is coming from. Who is the author and what are their credentials? Think critically about non-science-based testimonials supporting a product, often from celebrities or highly satisfied customers. If a friend, family member or social media influencer recommends that you follow what “worked for them,” understand that it may not work for you, or even work for most people. Instead, seek out information from people who are trained in nutrition such as: registered dietitians (RD), or those who have advanced degrees in nutrition (like an MS or PhD). Those are credentials that require specific training in nutrition science, whereas a general health coach or nutritionist can use that title without any specific, standardized training.  

Also consider where your information comes from. Is it referring to something published in a scientific or academic journal? If so, it has at least been reviewed by other researchers for quality and accuracy before publishing. Is it coming from a person or organization who is also trying to sell you a product? If that is the case, there may be conflict of interest, meaning the source gets financial benefits if you follow their recommendation (and purchase the product).  

In summary, if you see or hear a nutrition recommendation, ask yourself:  

• Is it too good to be true?  

• Are they using extreme language?  

• What research is it based on?  

• Who is the source?  

• Where is the information coming from?  

Some go-to reliable, credible sources of information include:

• Talking with a registered dietitian (RD).

• Government-based or international health authorities like the United States Department of Agriculture, Food and Drug Administration, Centers for Disease Control and Prevention, World Health Organization, National Institutes of Health.

• Cooperative Extension services like MSU Extension’s Food and Health website.  

• Mayo Clinic.

• Cleveland Clinic.

• American Academy of Nutrition and Dietetics.

• American Heart Association.

• Websites that end in .edu, .org or .gov 

In this digital age, consumers have access to more information than ever before, but also more misinformation. Looking for red flags and searching for recommendations from credible, science-backed sources can help you to discern fact from fiction and live a healthier life.