Food Myth #1: Eggs with brown shells are more nutritious than those with white shells.

The color of the eggshell does not affect nutrition, but indicates the color of the bird’s feathers and earlobes. White eggs come from white hens with white earlobes, brown eggs come from red hens with red earlobes. And since brown eggs often cost a bit more than white eggs, you can save a little money and not sacrifice nutrition.

Food Myth #2: A clear bottle is the best container for your milk.

Some people swear milk tastes better in pretty glass bottles, but actually it’s best stored in opaque containers to help prevent milk’s riboflavin—an extremely light-sensitive B vitamin—from breaking down.

Food Myth #3: Fresh vegetables are always a better choice over frozen.

Frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets. That’s because fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, while fruits and vegetables shipped to the fresh-produce aisles typically are picked before ripe.

Food Myth #4: Wheat bread is made with whole-wheat.

Appealingly brown-colored bread or crackers labeled “flour,” “multi-grain” or “cracked wheat” are sometimes made mostly from refined white flour. The only reliable guide to ensuring that your choice is a true whole grain is to check the ingredients list: the term “whole” or “whole-grain” should precede the grain’s name, such as “whole-grain rye” or “whole wheat.”

Food Myth #5: You should always pick the bag of spinach at the back of the produce case.

A study published in the Journal of Agricultural and Food Chemistry, revealed that spinach stored continuously under the light for as little as three days boasted higher levels of vitamin C and preserved levels of K, E, folate and the carotenoids lutein and zeaxanthin.