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Following the “five-second rule” isn’t the only way you’re doing yourself a disservice.

You’ve probably heard the “5-second rule,” the notion that if you pick up dropped food quickly, it remains germ-free. Actually, a high school student busted this myth in 2003, with a simple study involving gummy bears and cookies.

When Jillian Clarke put these foods on floor tiles infected with E. coli bacteria for five seconds, then analyzed the food for bacteria, she found that in all cases, the food was contaminated, putting anyone who ate it at risk for a nasty case of food poisoning. The teen’s research was honored by the Annals of Improbable Research with the 2004 Ig Nobel Prize in public health, the New York Times reports.

Read more: 5 Food Myths, Busted

Late-night snacks won’t derail a diet as long as you avoid these other nutritional mistakes.

Even though we all know that the best way to stay healthy and physically fit is to eat well-rounded, nutritionally sound meals and exercise for at least 20 minutes a day, it’s human nature to seek out better, “cutting-edge,” get-thin-quick fads and glom onto them like they’re gospel. Don’t eat after 8 p.m.? You got it. Wash down an acai berry with fish oil? Sign me up.

But what if those new fangled discoveries and quick fixes were steeped in misinformation and could actually be making you gain weight or harm your health? Oh, no thank you very much.

Read more: 10 New Weight Loss Myths and Facts

There’s no such thing as negative-calorie foods, but there’s a reason you should still eat them.

The concept goes something like this: some veggies are so low in calories that they require more energy to digest than they contain. The result? Eating celery, cucumbers or iceberg lettuce can give you a “negative calorie balance.” Sounds great in theory, but “the calories you need for digestion won’t ever exceed the number of calories any type of food contains,” says Los Angeles-based nutritionist LeeAnn Smith Weintraub, RD. However, these non-starchy, low-calorie veggies can still help you lose weight since their fiber and water content will keep you feeling full for longer. So go ahead and pile them on generously when you hit the salad bar for lunch.

Read more: 8 Calorie-Burning Myths Debunked

Your morning latte could actually reduce your risk for certain diseases.

For many of us, a morning without coffee or tea is a like the proverbial day without sunshine. For me, much of it is about the ritual. OK, who am I kidding? It’s about the caffeine. Mmm, I love caffeine — that naturally occurring alkaloid found in the leaves, seeds, and fruits of more than 63 plant species worldwide. But at what risk do I indulge in my morning coffee and afternoon espresso?

Caffeine is most famous for its role as a stimulant and its ability to delay fatigue. I clearly get a boost of energy and clarity, as had been scientifically proven. But caffeine has also acquired a bad-boy reputation — an unfair one, perhaps? Extensive studies into its safety show that there are still many misconceptions about caffeine. Allow me to tackle some of the myths surrounding my beloved alkaloid.

Read more: Seven myths about caffeine

Sweet potatoes aren’t necessarily healthier than white potatoes.

“I don’t know what to order,” my friend told me over lunch recently. We were sitting in a great new Italian restaurant near my office.

“I know,” I replied, scanning the menu. “Everything looks terrific!”

“Yeah, but everything is bad for you!” she exclaimed, practically in tears. “I’m passing on the veal—red meat causes cancer. And the eggplant parmesan—cheese has fat, which gives you high cholesterol. And the bread plate—carbs give you diabetes. I can’t eat anything! And I’m really hungry!”

With those kinds of fears, it’s a wonder my “health-conscious” friend didn’t die of starvation: no protein, and no fat, and no carbs? What’s left? Fortunately, as author of Eat This, Not That!, I was able to calm her lunch plate panic, and explain that most of what we consider “bad for you” foods aren’t bad for you at all—they’re just innocent victims of well-intentioned misinformation. A well-balanced diet, combined with some smart choices, is all you need to lose pounds and keep most of our greatest health worries at bay. But many food and nutrition “myths” persist, confusing our food choices and making weight-loss harder and eating less enjoyable. So relax, and start enjoying food again: Here are 15 food fallacies you can forget for good.

Read more: The 15 Worst Health & Diet Myths

Many think that you can lose ten pounds in two weeks or that calories at night are more fattening.

Now that there’s nothing left of the holiday cookies but crumbs, and the requisite holiday parties are no longer usurping your time at the gym, you might be getting fired up about the latest and greatest way you’re going to shed pounds in 2011. Awesome. Personally, my favorite way to lose weight is to plan delicious low-calorie meals that result in my eating fewer calories without even realizing it. (Take EatingWell’s 500-Calorie Dinner Challenge—and cut calories painlessly.) Of course, you need to pick the method that will work best for you—just don’t get tripped up by any of these silly diet myths.

Myth #1: You can lose 10 pounds in 2 weeks. (See what EatingWell nutrition advisor Dr. Rachel Johnson has to say about this myth, fasting and other fad diets.)
Truth: You probably can lose 10 pounds in two weeks if you crash-diet, but you’ll feel terrible—and most of the weight will return once you start eating normally. To truly lose 1 pound, you need to “eliminate” 3,500 calories—the amount stored in a pound of fat—by eating less and moving more. If you cut 500 calories (or cut 300 and burn 200 through exercise) every single day of the week, you’ll lose about a pound a week. And that’s real weight loss. (Jump-start your diet and get support from others with EatingWell’s free Diet Challenge program.)

Read more: 5 diet myths that are tripping you up

Contrary to popular belief, pasta can be made healthy even when you’re watching your weight.

I think most people are afraid of pasta, especially in January when some of us swear off tempting, indulgent foods in favor of lettuce and carrots. Pasta tastes so good—but it’s soooo bad for you. Or is it? Would you believe me if I said that pasta can actually be a healthy choice for dinner—even when you’re watching your weight? Because it’s true. The trick is to keep the portion size of your pasta under control and add lean protein and vegetables to the mix so you feel satisfied.

Read more: Busting the biggest myth about pasta

At the end of a long day, after my kids are in bed, lunches are packed and the kitchen is as clean as it’s going to get, I like to eat ice cream. Often, this ritual happens at 10 p.m. You might be thinking: “What kind of nutrition expert promotes late-night emotional eating?” I say: one with expertise in weight management. Looking forward to my ice cream (measured into a half-cup container) keeps me from reaching for sweets earlier in the day. And the whole “eating after 6 p.m. makes you fat” thing just isn’t true. EatingWell Contributing Editor Joyce Hendley tackles this myth and others in a story in the September/October issue of EatingWell Magazine. Here are the details on the 6 p.m. food myth, plus highlights of other myths you should ignore.

Read more here: 6 diet myths to ignore

Is it healthier to eat raw veggies or to cook them? Is fresh broccoli more nutritious than frozen? Is eating iceberg lettuce a waste of time?

You may be surprised by the answers to these seemingly simple questions. In fact, there are several misconceptions when it comes to vegetables. The one universal truth is that most of us could be eating more of them.

Read more here: Seven myths about veggies