The fact is you may be your own worst enemy.

FACT: Cholesterol occurs naturally in our bodies and plays many essential roles like forming cell membrane structure and assisting with the production of hormones. However, our genetic makeup, not diet, is often the driving force behind serum cholesterol levels. When we consume more dietary cholesterol, our bodies respond by reducing production of cholesterol, and when we consume less dietary cholesterol our bodies then ramp up production.

About a quarter of the population does, however, have a genetic predisposition that affects how their bodies respond to dietary cholesterol and they are often referred to as "hyper-responders." Hyper-responders do experience a rise in serum cholesterol as a response to an increase in dietary cholesterol, however, the ratio of negative LDL to positive HDL cholesterol in these individuals stays the same and so does their risk of heart disease.

MYTH: There are foods with "empty calories."

This nutrition lore is running on empty.

FACT: People commonly refer to foods that are high in carbohydrate and or fats such as potatoes, desserts, chips and soda, to name a few, as foods that have "empty calories." But how can a food that contains calories also be empty? The Merriam-Webster online dictionary defines the word empty as, "containing nothing" or "lacking reality, substance, meaning or value." This implies that potatoes, for instance, contain nothing or lack substance and value. However, potatoes are a good source of not only carbohydrate but also potassium, vitamin C, thiamin, and niacin. In addition to nutritional value, potatoes are also viewed historically among the most important crops economically and culturally.

MYTH: There are good foods and bad foods.

It's all good.

FACT: Every food differs in its makeup of macronutrients and micronutrients, but each food contains some nutrition and our bodies are able to use this nutrition as fuel. Of course, overconsumption of one food or another will not give you the variety of nutrition your body needs, but this certainly does not make any food inherently bad. Even the most vilified foods such as soda and candy can provide our bodies with quick energy, which is necessary at times, and to most these foods also taste good. Ellyn Satter, leading researcher on eating competency, tells us, "Your body needs variety and your soul needs pleasure." Labeling food as good and bad only perpetuates fear and misunderstanding about nutrition and takes away from the enjoyment that food can have in our lives.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)