What you don't know about nutrition can pile on the pounds

It's the season to avoid temptation: the pumpkin pies, the holiday cookies, the endless parade of treats in the office. To help you keep off extra pounds during the holidays, let's debunk common nutrition myths:

1. Eating before bedtime is fattening. "It's not the hour of day that is a problem. It's the excess calories," says registered dietitian Lona Sandon, a spokeswoman for the American Dietetic Association. People burn calories even when they're sleeping, but staying up late, mindlessly munching, will add pounds.

2. Fresh fruits and veggies are healthier than frozen or canned. Frozen and canned produce is harvested at peak ripeness and may even be of higher quality than fresh. Frozen and canned versions are also often cheaper and won't spoil quickly. But read the labels to make sure there is no added salt or sugar.

3. Nuts are bad for you. Wrong. Eating nuts is associated with a reduced risk of cardiovascular disease, says Elisabetta Politi, nutrition director of the Duke Diet & Fitness Center. They're very low in carbohydrates, so they won't cause fluctuations in blood sugar. And they're high in heart-healthy monounsaturated and polyunsaturated fats. Choose ones with no added salt.

4. Eating sugar causes diabetes. "Sugar is not the cause of diabetes," says Sandon. Diabetes is caused by excess body fat, which can interfere with the body's ability to process carbohydrates or sugar from food.

5. Americans need to eat more protein. In fact, Americans consume about twice the protein they need, says Politi. People need 1 gram of protein per kilogram of body weight, which means most women need about 60 grams of protein per day and most men need about 80. It doesn't come just from meat and dairy. "All the food groups except fruit and fats include protein," says Politi.

6. Pregnant and nursing women should avoid fish. Actually, omega-3 helps with brain development. Avoid fish that tends to be high in mercury, like swordfish, shark, king mackerel and tilefish. For more information see eatright.org.