Myths, tall-tales, urban legends . . . call it what you like, but there are some “stories” out there that just don't hold water when put to the test. The same applies to food! Just because you’ve read or heard for years that a food has certain properties, doesn’t mean it’s true. Below, uncover the facts about some commonly-held beliefs.

Don’t let the following food myths fool you anymore:

1.  Carbohydrates will make you fat. Carbohydrates do not cause weight gain unless they contribute to excess calorie intake. The same holds true for protein and fat. The tricky part about carbs in particular is that they are easy to overeat. Pastas and white flours, for example, are often highly processed, which makes it easier for the body to convert them into sugars that trigger cravings for more food. The better choice: carbs made from whole grains that are more filling and will keep you feeling satisfied longer than processed carbs.

2.  Fresh veggies are better than frozen. Many frozen vegetables are just as nutritious, or in some cases even more nutritious, than fresh ones. Frozen vegetables are usually processed within hours of picking and few nutrients are lost in the freezing process, therefore they keep their high vitamin and mineral content. Just don’t over-boil frozen vegetables, which will cause them to lose a majority of their nutritional benefits.

3. Light olive oil is “light” on calories. The word “light” on the label refers to the color of the oil, not the fat or overall calorie content. Some oils are better for you health-wise than others (for instance sunflower oil and olive oil are better than coconut oil when it comes to fat), but none can be considered “light” in the diet sense.

4. Meat that is thawed out and refrozen isn’t safe to eat. This isn’t necessarily true, as the trick is to be careful in how you do it. For maximum safety, don’t place frozen meat on a counter to thaw it out—instead, move it from the freezer to the fridge. At that temperature, most of the bacteria responsible for food poisoning can’t grow and those that can grow do so very slowly and are killed by subsequent cooking.

5. Vegetarian restaurant items are healthier than regular foods. That can depend on the dish, but don’t assume that veggie fare is always lower in fat and calories than a meat-based dish.  Some vegetarian meals are high in fat, especially if they're fried or are made with cheese or pastry. In fact, red meat can be low in fat if it's lean and all the visible fat has been removed. A great low-fat option is chicken without the skin, or fish that has been steamed.

Spread the good word! Now that you know the real truth about these five popular food myths, you can set the record straight the next time you encounter them. And, you an incorporate the reality into your own diet and lifestyle.