Read to learn the truth about several common nutrition myths, Fox News reports.   

1 Myth: Multigrain foods are rich in whole grains

When a food is labeled "multigrain," it means that more than one type of grain was used in the product -- though none of them are necessarily whole grains. 

To make sure a product is whole grain, look at package labels. The first ingredient listed should contain the word “whole,” such as “whole wheat” or “whole oats.” 

2 Myth: White vegetables lack nutritional value

While you may have been told to steer clear of “white foods” for good health, this advice does not hold up when it comes to white vegetables. Cauliflower, onions, mushrooms, turnips and even potatoes are packed with just as many nutrients as their colorful veggie counterparts. 

3 Myth: Dark chocolate has more healthful flavanols than milk chocolate

Dark chocolate is often perceived as healthier than milk chocolate because it contains higher concentrations of cocoa. However, dark chocolate does not necessarily have more cocoa flavanols than milk chocolate.

Naturally found in fresh cocoa beans, cocoa flavanols are a unique group of plant nutrients (phytonutrients) that research indicates may help improve circulation, cardiovascular health and blood flow to the brain. 

4 Myth: Cut calories to lose weight

While cutting calories will likely help you drop a few pounds in the short term, Alyse Levine, a registered dietitian nutritionist and founder of the Eating Reset weight loss program, says if calorie restriction is your main focus, you’ll likely gain more weight in the long term.

“There are three very simple-sounding things I tell people to do to lose weight for the long run: Eat when you are physically hungry, choose whatever foods will satisfy you and stop when you are more than comfortably full," Levine said.

5 Myth: Dietary supplements are a waste of money

“Some populations like women who are or may become pregnant, people with nutrient deficiencies or malabsorption problems, strict vegetarians or vegans, and older adults may need supplements to meet their increased needs,” said Caroline Kaufman, a registered dietician nutritionist based in Los Angeles.

6 Myth: Microwaving food destroys nutrients

Microwaving food does not destroy nutrients. In fact, according to Kaufman, in some cases microwaving food offers health benefits.

“A fast and convenient way to steam vegetables, microwaving can help people retain more water-soluble nutrients often lost when drowning vegetables in water and cooking them too long. Microwaving also helps preserve heat-sensitive nutrients like vitamin C due to a faster cook time,” Kaufman said.

7 Myth: Coffee is dehydrating

A January 2014 study published in the journal PLOS ONE found that, contrary to popular belief, your morning cup of coffee will not dehydrate you. Researchers analyzed the hydration status of 50 male coffee-drinkers when they drank four mugs of coffee each day compared to when they drank four cups of water each day and found no difference between the two beverages.

From: Patricia Bannan, a Los Angeles-based registered dietitian specializing in nutrition and health communications.