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12 Fruits and Vegetables Most Contaminated With Pesticides

And, how you can clean up the “dirty dozen” at home.

Young woman washing vegetables and fruit using water from sink
Shutterstock

Which fruits and veggies should you be buying organic? You might be surprised by the “dirtiest” types of produce in the market. Janine Bowring, ND (@j9naturally), is a naturopath doctor and social media influencer who offers health and wellness advice to her nearly 1 million TikTok followers. In a new TikTok video, she discusses the “Dirty Dozen” list released annually by the EWG. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in and reveals ways to clean up each piece of produce.


Green Beans

Green beans in a steel strainer sieve metal on a white wooden table, selective focus.Shutterstock

“Okay, number 12 on the list is green beans,” says Dr. Bowring. “Green beans can be rinsed well and trimmed to remove a lot of residue,” adds Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Because they are a sturdy vegetable, don't be afraid to use your hands to rub them to remove even more.”

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

“Number 11, blueberries,” reveals Dr. Bowring. “Toxic because of the pesticides, the herbicides.” According to Collingwood, you should “definitely” rinse them, “but they are very delicate, so you don’t want to handle them with any force,” she says. “You can also dry them or gently blot them with some paper towel or clean dish towel.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

“Number 10 on the list is cherries,” reveals Bowring. “I like to rub cherries with a clean dish towel or paper towel, and it is so satisfying to literally see the dirt/residue coming off onto the towel,” says Collingwood. “Much more effective than just a quick rinse.”

Bell and Hot Peppers

Green and red peppersShutterstock

Number nine? “Bell and hot peppers,” reveals Bowring. “Peppers have a very thick skin and often a waxy coating on them, so definitely use some elbow grease (manual handling) to rub them with a paper towel or clean dish towel,” says Collingwood. “Trim away the stems, of course.”

Grapes

A bunch of white grapes between the grape leaves in a vineyard of Güímar, Tenerife, Canary Islands, Spain, Marmajuelo or Bermejuela grape varietyShutterstock

“Number eight on the list, grapes,” says Bowring. To clean grapes, follow the same instructions as cherries, notes Collingwood.

Apples

Red,And,Green,Apples.,Apples,fruitShutterstock

“Number seven, apples,” Bowring continues. “Again, apples are sturdy fruits, so they do well with manual handling and rubbing them well after rinsing under water,” says Collingwood.

Nectarines

Sweet ripe nectarines in basket on grey backgroundShutterstock

Number six, nectarines. “Nectarines are softer and can get mushy if you rub them too hard, so rinse under running water and gently rub them while under the water,” explains Collingwood.

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

“Number five? Pears, Bowring reveals. Collingwood recommends following the same cleaning instructions as apples to clean pears.

Peaches

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.Shutterstock

“Number four, peaches. Heavily sprayed. I used to work on a peach farm,” Bowring reveals. To clean peaches, follow the same instructions as nectarines. “You can peel them if you would like if you are that concerned,” adds Collingwood.

Kale, Collard, and Mustard Greens

,Kale,Cabbage,leafy,greensShutterstock

“Number three, kale, collard, and mustard greens,” says Bowring. “Rinse well under running water and use hands to gently massage them under the running water to remove more residue,” recommends Collingwood.

Spinach

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

“Number two on the list is spinach,” says Bowring. Before you sautee the green or add it into your smoothie, Collingwood recommends following the same instructions as the other greens.

Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

“At the number one spot, one of my favorites, strawberries,” says Bowring. Collingwood suggests cleaning thoroughly by rubbing under running water.

Bottom Line: Buy Organic, Grow Your Own, or Clean Thoroughly

@j9naturally

12 Most TOXIC Fruits & Veggies 🍑🫑 Dr. Janine reveals the 12 most toxic fruits & veggies you should be aware of. Learn tips on how to avoid harmful pesticides and choose organic options. #nutrition #fruits #veggies #washfruits

“So whenever you can, my tips are buy organic, grow your own, or you may need to make and use a fruit and veggie wash. Something with apple cider vinegar,” Bowring concludes. “With any of these, you can use approved fruit and vegetable washes that remove more residue than water alone,” adds Collingwood.

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Young woman washing vegetables and fruit using water from sink
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Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Which fruits and veggies should you be buying organic? You might be surprised by the “dirtiest” types of produce in the market. Janine Bowring, ND (@j9naturally), is a naturopath doctor and social media influencer who offers health and wellness advice to her nearly 1 million TikTok followers. In a new TikTok video, she discusses the “Dirty Dozen” list released annually by the EWG. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in and reveals ways to clean up each piece of produce.


Green Beans

Green beans in a steel strainer sieve metal on a white wooden table, selective focus.Shutterstock

“Okay, number 12 on the list is green beans,” says Dr. Bowring. “Green beans can be rinsed well and trimmed to remove a lot of residue,” adds Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Because they are a sturdy vegetable, don't be afraid to use your hands to rub them to remove even more.”

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

“Number 11, blueberries,” reveals Dr. Bowring. “Toxic because of the pesticides, the herbicides.” According to Collingwood, you should “definitely” rinse them, “but they are very delicate, so you don’t want to handle them with any force,” she says. “You can also dry them or gently blot them with some paper towel or clean dish towel.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

“Number 10 on the list is cherries,” reveals Bowring. “I like to rub cherries with a clean dish towel or paper towel, and it is so satisfying to literally see the dirt/residue coming off onto the towel,” says Collingwood. “Much more effective than just a quick rinse.”

Bell and Hot Peppers

Green and red peppersShutterstock

Number nine? “Bell and hot peppers,” reveals Bowring. “Peppers have a very thick skin and often a waxy coating on them, so definitely use some elbow grease (manual handling) to rub them with a paper towel or clean dish towel,” says Collingwood. “Trim away the stems, of course.”

Grapes

A bunch of white grapes between the grape leaves in a vineyard of Güímar, Tenerife, Canary Islands, Spain, Marmajuelo or Bermejuela grape varietyShutterstock

“Number eight on the list, grapes,” says Bowring. To clean grapes, follow the same instructions as cherries, notes Collingwood.

Apples

Red,And,Green,Apples.,Apples,fruitShutterstock

“Number seven, apples,” Bowring continues. “Again, apples are sturdy fruits, so they do well with manual handling and rubbing them well after rinsing under water,” says Collingwood.

Nectarines

Sweet ripe nectarines in basket on grey backgroundShutterstock

Number six, nectarines. “Nectarines are softer and can get mushy if you rub them too hard, so rinse under running water and gently rub them while under the water,” explains Collingwood.

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

“Number five? Pears, Bowring reveals. Collingwood recommends following the same cleaning instructions as apples to clean pears.

Peaches

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.Shutterstock

“Number four, peaches. Heavily sprayed. I used to work on a peach farm,” Bowring reveals. To clean peaches, follow the same instructions as nectarines. “You can peel them if you would like if you are that concerned,” adds Collingwood.

Kale, Collard, and Mustard Greens

,Kale,Cabbage,leafy,greensShutterstock

“Number three, kale, collard, and mustard greens,” says Bowring. “Rinse well under running water and use hands to gently massage them under the running water to remove more residue,” recommends Collingwood.

Spinach

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

“Number two on the list is spinach,” says Bowring. Before you sautee the green or add it into your smoothie, Collingwood recommends following the same instructions as the other greens.

Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

“At the number one spot, one of my favorites, strawberries,” says Bowring. Collingwood suggests cleaning thoroughly by rubbing under running water.

Bottom Line: Buy Organic, Grow Your Own, or Clean Thoroughly

@j9naturally

12 Most TOXIC Fruits & Veggies 🍑🫑 Dr. Janine reveals the 12 most toxic fruits & veggies you should be aware of. Learn tips on how to avoid harmful pesticides and choose organic options. #nutrition #fruits #veggies #washfruits

“So whenever you can, my tips are buy organic, grow your own, or you may need to make and use a fruit and veggie wash. Something with apple cider vinegar,” Bowring concludes. “With any of these, you can use approved fruit and vegetable washes that remove more residue than water alone,” adds Collingwood.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

We all want to eat healthier, but sometimes, the foods we think are good for us can actually be harmful. Dr. Eric Berg, DC, a 59-year-old nutrition expert, discusses the truth about getting healthy and losing weight in his popular video. As the director of Dr. Berg's Nutritionals and a best-selling Amazon author, Dr. Berg specializes in Healthy Ketosis and Intermittent Fasting. With his wealth of knowledge, he's identified seven common foods that you should avoid to optimize your health and well-being.


1. Orange Juice: Not as Healthy as You Think

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Orange juice might shock you," says Dr. Berg in his video. "They pasteurize it, destroying much of its nutritional value. It's essentially sugar water that spikes your blood sugar." Dr. Berg explains that the heating process kills enzymes and nutrients, leaving you with little benefit.

Body Network’s Resident RDN, Tara Collingwood, agrees. “Whole fruit is much better than juice because you get the fiber to keep you full longer,” she says.

2. Soy Protein Isolates: A Hidden Danger

Many vegetarian products and protein shakes contain soy protein isolates. However, Dr. Berg warns in his video, "This is really not a natural food for humans. It's not fermented, doesn't do well in our bodies, and actually irritates the liver."

While soy protein is often praised for its health benefits, there are some concerns about its potential negative effects. According to Harvard Health, some soy products contain estrogen-like chemicals that could have adverse effects. Specifically, soy isoflavones, which are compounds found in soy, have estrogen-like properties that can bind to estrogen receptors in the body. This has led to concerns about potential disruptions to natural hormone levels.

3. High Fructose Corn Syrup: The Sneaky Sugar

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Found in sodas, drinks, and even salad dressings, high fructose corn syrup is a filler you should avoid. Dr. Berg identifies this as a "given" in the list of foods to never eat.

"High fructose corn syrup has crept into more of our foods over the last few decades. Compared with regular sugar, it’s cheaper and sweeter, and is more quickly absorbed into your body. But eating too much high fructose corn syrup can lead to insulin resistance, obesity, Type 2 diabetes and high blood pressure," warns Cleveland Clinic.

RELATED:The One Workout Worth Doing Daily to Lose Belly Fat

4. Commercial Meats with Nitrates: A Cancer Risk

Fried bacon slices, closeupShutterstock

"When you buy bacon or sausage or meats, make sure it's nitrate-free," advises Dr. Berg in his video. He points out that studies have linked nitrates to cancer. Opt for grass-fed, paleo, and hormone-free options instead.

"Nitrates and nitrites prevent bacterial growth and give deli meat its distinctive color and flavor. But there’s a downside. Nitrates convert to nitrites, and when nitrites interact with protein, that creates compounds called nitrosamines—which may cause cancer,” says Consumer Reports.

5. Commercial Milk: Hormones in Your Glass

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Dr. Berg in his video recommends choosing organic or at least hormone-free milk. He explains, "There's a little hormone called RBST, which has some negative effects on the body."

According to the Harvard Gazette, there are concerns about the presence of hormones in commercial milk. Specifically, cow’s milk contains significant amounts of female sex hormones, such as estrogen, which have been linked to hormone-dependent cancers like those of the testes, prostate, and breast.

6. TV Dinners: A Nutritional Nightmare

ready to eat spicy chicken sauce spaghetti in a plastic box.Shutterstock

"TV dinners and pot pies are very low-quality food," says Dr. Berg in his video. He warns that combining protein, starch, and dessert in one meal can cause a massive insulin spike.

According to the BBC, TV dinners often contain high levels of sodium, sugar, and additives, which can contribute to health issues such as obesity, heart disease, and other chronic conditions. Additionally, ultra-processed foods, which include many TV dinners, have been linked to an increased risk of cancer, diabetes, and strokes.

RELATED:5 Tips to Keep Weight Off After the GLP-1 Shots

7. Imported Fruit: Potential Pesticide Problems

farmers spraying pesticides in strawberry garden - Location: Brazlândia-DF/BrazilShutterstock

Dr. Berg in his video cautions against fruit from certain countries. "There's a chance they might use DDT, which is banned in America but still sold to other countries," he explains. This exposure can be particularly harmful to children.

"Of the 100 individual fruit or vegetable samples in our analysis with the highest pesticide risk levels, 65 were imported. Most of those – 52 – came from Mexico, and the majority involved strawberries (usually frozen) or green beans (nearly all contaminated with acephate, the pesticide that's prohibited for use on green beans headed to the US)," The Guardian, reported based on a comprehensive pesticide analysis conducted by Consumer Reports.

By avoiding these seven foods, you can take a significant step towards improving your overall health and nutrition. Remember, being informed about what you eat is the first step to a healthier you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.


Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,AShutterstock

Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian foodShutterstock

"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

Barbecue Grilled Hot Dog with Yellow Mustard and ketchup on wooden tableShutterstock

"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

French fries or potato chips with sour cream and ketchupShutterstock

"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

Greek yogurt in a potShutterstock

"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Many experts recommend starting your day with a bowl of oatmeal. However, Dave Asprey, a health science entrepreneur, bestselling author, and the “Father of biohacking,” maintains that hot morning meals aren’t as healthy as you think. “Oatmeal is full of anti-nutrients and glyphosate. Here's why you should stop eating oatmeal and eat these five alternatives because they're better for you,” he writes in the caption of his social media post.


Oatmeal Is Skimpy on Nutrients, Per Asprey

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

According to Asprey, oatmeal is surprisingly skimpy in nutrients. “Here's something triggering: Oatmeal is dumb,” Asprey says in his pots. “Oatmeal only has four grams of fiber per cup, 27 grams of carbs, and six grams of low-quality protein.”

He Claims It Also Has a Lot of Anti-Nutrients

Dave AspreyDave Asprey

And that’s not all, according to Asprey. “It has a lot of antinutrients, like phytic acid, that steal minerals from your bones and your cells. And, avenin in oats is really similar to gluten, and that makes your gut even worse.”

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

The EWG Found Glyphosate in It

Dave AspreyDave Asprey

“Environmental working group studies found glyphosate in all but two of 45 samples of foods made from conventional oats,” he says. He adds that they also found that “one-third of products made from organic oats still have glyphosate.”

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

There Are 5 Foods That Have Surprisingly More Fiber

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Luckily, there are fibrous alternatives. “Here are five foods that have more fiber than oatmeal. They are better for you, and they are smarter than oatmeal,” he says.

Broccoli

Pile Lots of broccoli. Broccoli Background Concept. Vegetables over broccoli. from the top viewShutterstock

Eat your greens! Food number one is broccoli. “Just make sure you cook it to reduce negative effects on your thyroid,” says Asprey. According to the Mayo Clinic, one cup of boiled broccoli boasts 5 grams of fiber.

Brussels Sprouts

Brussels,Sprouts,Roasted,vegetableShutterstock

Number two, Brussels sprouts. “They include something called indole-3-carbinol that helps your body get rid of extra estrogen,” says Asprey. “Also, make sure you cook them. Have one bite raw, but a bowl of raw Brussels sprouts is gross.” The Mayo Clinic calculates that one cup of Brussels sprouts boasts 4.5 grams of fiber.

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

Avocado is packed with healthy fats – and fiber, per Asprey. However, how you eat it matters. “Eat it fresh, not blackened to avoid histamine,” he says. The USDA maintains that a 100 gram portion offers 6.8 grams fiber.

Dark Chocolate

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

Looking for a sweet treat with lots of fiber? Number four on his list is chocolate. “Look for low mold and low toxic metal brands,” Asprey says. Per the USDA, 100 grams of dark chocolate boasts a shocking amount of fiber — 10.9 grams.

Pear

Pear tree. Ripe pears on a tree in a gardenShutterstock

Next time you are craving a fruit, reach for number five: pears. “Just don't eat them all the time because there is sugar in them,” Asprey explains. One medium pear offers 5.5 grams of fiber, per the Mayo Clinic.

RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40

Other Fibrous Fruits and Veggies

Fresh red ripe raspberries. Raspberries background.Shutterstock

According to the Mayo Clinic, there are lots of other high-fiber foods. If you want some fruit, try raspberries, an apple, bananas, oranges, or strawberries. As for veggies, stick to boiled green peas, turnip greens, baked potato with skin, boiled corn, and raw cauliflower and carrots. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Young girl on dieting for good health concept. Close up female using hand reject junk food by pushing out her favorite sweet donuts and fried chicken and choose green apple and salad for good health.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Even if you aren’t trying to lose weight, eating the right food – and avoiding the wrong – is a key part of health. Food is linked to everything from heart and brain health to overall longevity. So what food should you avoid at all costs? Here is what the experts say.


Doughnuts

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

Blanca Garcia, RDN, and nutrition specialist at www.healthcanal.com, recommends avoiding doughnuts. “Although very tasty, doughnuts are sugar on top of sugar; the dough that it’s made of is refined flour, which, when consumed, gets absorbed quickly into the bloodstream, increasing sugar levels. But also, most doughnuts are coated with actual sugar, sugary toppings, and sugary fillings,” she says. “They are also dipped in oil, which increases the fat content. Doughnuts have an excess amount of simple carbohydrates and fat. There is no protein or vitamins and minerals to contribute to health, at no point is doughnut healthy.”

Related: 4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Soda

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

Blanca also suggests avoiding mainstream soft drinks. “Soda is such a common beverage in homes, restaurants, gatherings, and work gatherings. Regular soda only contributes sugar, no proteins, vitamins or minerals. There is nothing soda can do to contribute to health, it actually displaces the space of foods that do contribute to nutrients,” she says.

Fried Chicken

Breaded Fried Chicken Wings, Fingers and Drumsticks on Wooden Rustic Background Top View. Hot Crispy Chicken Nuggets, Fillet Strips, Meat Pieces in BreadcrumbsShutterstock

Chicken is a source of protein, some vitamins and minerals can be healthy if baked, broiled, or grilled, says Blanca. “However, when deep fried with coating, it increases in simple carbohydrates from the coating and is fully engulfed in fat, which significantly increases its fat content besides the already natural fat content found in chicken.”

Nutritionally Empty Foods

French fries or potato chips with sour cream and ketchupShutterstock

Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness, stresses the importance of avoiding all nutritionally empty foods. “To lose weight, both nutrients and quality ingredients matter. ‘Nutritionally empty’ foods like chips, baked goods, fried food, and sugary beverages can get in the way of progress because they all contain lots of simple carbohydrates that are high calorie but not very filling, leaving you hungry or improperly fueled,” she says.

Sugary Drinks

Soft drinksShutterstock

“Starting the day with a sugary coffee like Starbucks frappuccinos could be seriously impeding your weight loss goals,” says Hadley, pointing out that one Frappuccino “can easily add 300+ calories to your day without any nutrients to help keep you feeling satisfied, fueled, or even full.”

Fried Foods

French fries in hot fat in a deep fryerShutterstock

Focusing on macronutrients like protein and fat is a common goal for many looking to lose weight, but it’s important to recognize that quality also matters, says Hadley. “Fried chicken, for example, may have high protein content but the fried food can increase levels of inflammation that may actually lead to weight gain. Instead, opt for minimally processed ingredients, gentle cooking methods, and focus on adding colors from fruit and veg to fuel your body at a cellular level.”

Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Foods with Ingredients You Can’t Pronounce

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

Mark Hyman, MD, one of the world’s leading physicians and one of Gwyneth Paltrow’s go-to health experts, discussed foods to avoid on episode 818 of his podcast, The Doctors Farmacy. “First of all, if you read something on a label and you don’t know what it is and you can’t pronounce it, don’t eat it,” Hyman instructed, listing Butylated hydroxytoluene, or BHT, as an example as it “is a known carcinogen that’s banned in most countries except the United States.” He adds that food is “not a chemistry project,” so “if you can’t pronounce it, don’t eat it.”

Refined Oils

Oil,Cooking,Oil,Synthetic,fatShutterstock

Refined oils are a no-no, according to Hyman. This includes canola, vegetable, soybean, corn oils, and margarine.

Hydrogenated Fats

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

Hydrogenated fats are also a big fat no. Hyman explains it “means they’ve chemically altered the fat. It’s a plant oil that is liquid at room temperature and they’ve injected it with hydrogen to bind to the fats, and it’s kind of a chemical thing.” He adds that “there’s no doubt, there’s no controversy, there’s no nutrition scientist, no professional association, no government that says that this is something we should be consuming anymore. It’s just a hard no.”

Related: Which Pasta is Best for Weight Loss?

High Fructose Corn Syrup

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Another “hard rule” according to Dr. Hyman is avoiding high fructose corn syrup, because it is “not a whole food” and is “a highly processed industrial food product.” He adds that it has mercury in it and is “basically deconstructed” food. “So in normal sugar, glucose and fructose are bound together. In high fructose corn syrup, they’re not, they’re free, and it’s free fructose,” he says, explaining that it enters your body and causes insulin resistance, inflammation, and elevates uric acid. In order to absorb fructose unlike glucose, “it requires a lot more energy,” he continues, “and so when you’re eating a lot of fructose, it takes a lot of energy in the gut and that actually causes the gut to weaken and leak and become leaky. And then you get these holes in your intestine and that causes food and bacteria to leak in, causing inflammation throughout the body, which leads to heart disease, diabetes, obesity, cancer, Alzheimer’s, you name it, it’s really bad.”

Fast Food

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Another “no brainer” according to Hyman? “Don’t go to fast food restaurants.” He explains that a chicken nugget has “27 or 37 ingredients and one of which is chicken. Just don’t eat that food. It’s made in ways that are really bad. In fact, a burger at McDonald’s is actually, I think only 50% beef and in the rest of it’s all this weird filler and stuff that we should be eating.”

Anything with MSG

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Hyman says that “you have to be really diligent” about identifying foods that have MSG, or monosodium glutamate. “Now, this is an excitotoxin. This is something that glutamate is an important neurotransmitter that regulates something called NMDA receptors in the brain. And if you overstimulate these, it actually can lead to all kinds of brain issues and cognitive dysfunction,” he explains.

Mostly Everything in Aerosol Cans

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While certain spray cans are okay, ”aerosol is just bad for the environment. It’s bad for the ozone layer, and I wouldn’t eat it,” says Hyman.

Artificial Sweeteners

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Artificial sweeteners should also be avoided, says Hyman. Not only could they lead to weight gain, but it affects your microbiome, and can create inflammation. “It has a huge effect on your microbiome. It causes fermentation, bloating, distension, and I would really encourage you all just to stay away from the sugar alcohols for that reason,” he says. “I think stevia may be all right, monk fruit may be all right. We’re still trying to figure that out. But I would really stay away from all the other artificial sweeteners.”

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

Processed Foods

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“Processed foods that have added sugars, trans fats, and artificial ingredients should be avoided at all costs. They tend to cause weight gain, swelling/inflammation, and even chronic diseases like diabetes and heart disease,” says Antoni Adamrovich, MSN, BA, APRN, FNP-C; the Chief of Medicine and Co-Founder of tb2.health.

“Try to limit your intake of beverages with high sugar (e.g., soda, artificially sweetened juices, etc.) and high-sodium foods (e.g., processed snacks, fast food, etc.). Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.),” he says. “Regularly eating these types of foods will go a long way in supporting your health and well-being. They provide your body with the essential vitamins, minerals, and antioxidants you need, while minimizing the intake of empty calories.”

💪🔥Body Booster: A good rule to follow? If you can’t pronounce an ingredient, you might not want to eat it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat