The easiest way to spot misleading nutrition advice is to slow down and check three things: evidence, dose, and motive. If the claim is huge, the proof is weak, and the person is selling you something, be suspicious.
Good nutrition advice usually sounds annoyingly ordinary. It talks about patterns, not hacks. It includes tradeoffs. It does not promise that one ingredient, one supplement, or one weird rule will solve everything.
When in doubt, compare the claim with guidance from public health agencies and look for the boring version of the answer. Boring is often what survives contact with reality.
Sources
This is general information, not professional medical advice. For decisions about your situation, talk to a qualified professional.
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