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6 Healthy Food Myths Busted by Dietitians

Two nutrition experts reveal food advice you should never follow.

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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.

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

There is a lot of misinformation out there when it comes to diet and nutrition – and abiding by it could be costing you your health. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet-focused nutritionist and social media influencer who regularly shares realistic tips and tricks to help people improve their eating habits. In a cheeky new TikTok video, she busts some of the biggest diet myths out there. “I'm so glad that so many of you are here for pettiness like I am. Here are some things that I have said as a registered dietician that have made the internet mad,” she exclaims. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to bust some other popular misadvice out there.


Myth One: “Clean” Foods

@thenutritiontea

Replying to @crappytohappy #dietitiansoftiktok #dietitian #foodisfood #dietitianapproved

“The term clean foods is just a marketing gimmick,” Shana states. “Some people are always so upset when I say this because the word clean is just another way for folks to feel superior in their ways of eating.”

Myth 2: Certain Bodies Are Pillars of Health

Shana_Spence_thenutritiontea2The Nutrition Tea/Facebook

“Number two, bodies are not business cards,” says Shana. “And why do I say this? Because we obviously uplift certain physiques in this society and put down others. Just because someone has a thin body, just because they have visible muscles, it does not mean that they are the pillar of health. Many times are often disordered eating habits or other habits that aren't anything but healthy that goes on behind the scenes.”

Related: “How I Lost the Last 10 Pounds,” Reveals Nutritionist Danni Patton

Myth 3: All Ultra Processed Foods Are Unhealthy

Shana_Spence_thenutritiontea1The Nutrition Tea/Facebook

“And number three, just because the food is labeled ultra-processed, it does not mean that it's automatically unhealthy,” claims Shana. “Just because something is processed or labeled processed, it does not mean that it's automatically unhealthy. There are many processed foods that are actually adding micronutrients to our day because they're fortified, enriched with certain nutrients, minerals, and vitamins that our body needs,” she says.

Myth 4: Plant-Based Eating Means Vegan or Vegetarian

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“Being plant-based doesn’t mean you can’t ever eat anything from animals,” says Collingwood, as her first myth. “Plant-based just means the majority of what you are eating comes from plants, and animal-based foods are a smaller proportion of your plate. You can become more plant-based by intentionally adding more fruits and veggies (or other plants like herbs, grains, legumes, etc.) or by reducing animal sources and substituting more plant-based proteins.”

Myth 5: Fresh Is Always the Best

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

Another common misconception is that fresh is best, says Collingwood. “Frozen and canned produce can be just as nutrient-dense as their fresh counterparts because they are picked at their peak of freshness and nutritional value. Look for varieties that don’t have sodium and/or sugar added, if possible,” she says.

Related: Sadie Lee Thomas in Onesie Shares “Body Shaking” 10-Minute Pilates Style Workout

Myth 6: Eating Healthy Is Expensive

Tara_Collingwood2Diet Diva/Facebook

Don’t let the old belief that “healthy food is expensive” stop you from living your healthiest life. “Food prices have gone up exponentially in recent years, but healthy food doesn’t necessarily have to be more expensive,” says Collingwood. “The biggest food cost is food that is thrown away,” she points out. “If you plan and shop smartly, you can actually save money by eating more nutritiously!”

💪🔥Body Booster: Don’t believe every diet myth you hear. There is canned food that is healthier than fresh food, and not all processed food is bad for you. 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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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.

There is a lot of misinformation out there when it comes to diet and nutrition – and abiding by it could be costing you your health. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet-focused nutritionist and social media influencer who regularly shares realistic tips and tricks to help people improve their eating habits. In a cheeky new TikTok video, she busts some of the biggest diet myths out there. “I'm so glad that so many of you are here for pettiness like I am. Here are some things that I have said as a registered dietician that have made the internet mad,” she exclaims. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to bust some other popular misadvice out there.


Myth One: “Clean” Foods

@thenutritiontea

Replying to @crappytohappy #dietitiansoftiktok #dietitian #foodisfood #dietitianapproved

“The term clean foods is just a marketing gimmick,” Shana states. “Some people are always so upset when I say this because the word clean is just another way for folks to feel superior in their ways of eating.”

Myth 2: Certain Bodies Are Pillars of Health

Shana_Spence_thenutritiontea2The Nutrition Tea/Facebook

“Number two, bodies are not business cards,” says Shana. “And why do I say this? Because we obviously uplift certain physiques in this society and put down others. Just because someone has a thin body, just because they have visible muscles, it does not mean that they are the pillar of health. Many times are often disordered eating habits or other habits that aren't anything but healthy that goes on behind the scenes.”

Related: “How I Lost the Last 10 Pounds,” Reveals Nutritionist Danni Patton

Myth 3: All Ultra Processed Foods Are Unhealthy

Shana_Spence_thenutritiontea1The Nutrition Tea/Facebook

“And number three, just because the food is labeled ultra-processed, it does not mean that it's automatically unhealthy,” claims Shana. “Just because something is processed or labeled processed, it does not mean that it's automatically unhealthy. There are many processed foods that are actually adding micronutrients to our day because they're fortified, enriched with certain nutrients, minerals, and vitamins that our body needs,” she says.

Myth 4: Plant-Based Eating Means Vegan or Vegetarian

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“Being plant-based doesn’t mean you can’t ever eat anything from animals,” says Collingwood, as her first myth. “Plant-based just means the majority of what you are eating comes from plants, and animal-based foods are a smaller proportion of your plate. You can become more plant-based by intentionally adding more fruits and veggies (or other plants like herbs, grains, legumes, etc.) or by reducing animal sources and substituting more plant-based proteins.”

Myth 5: Fresh Is Always the Best

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

Another common misconception is that fresh is best, says Collingwood. “Frozen and canned produce can be just as nutrient-dense as their fresh counterparts because they are picked at their peak of freshness and nutritional value. Look for varieties that don’t have sodium and/or sugar added, if possible,” she says.

Related: Sadie Lee Thomas in Onesie Shares “Body Shaking” 10-Minute Pilates Style Workout

Myth 6: Eating Healthy Is Expensive

Tara_Collingwood2Diet Diva/Facebook

Don’t let the old belief that “healthy food is expensive” stop you from living your healthiest life. “Food prices have gone up exponentially in recent years, but healthy food doesn’t necessarily have to be more expensive,” says Collingwood. “The biggest food cost is food that is thrown away,” she points out. “If you plan and shop smartly, you can actually save money by eating more nutritiously!”

💪🔥Body Booster: Don’t believe every diet myth you hear. There is canned food that is healthier than fresh food, and not all processed food is bad for you. 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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Before nutritionists were experts, they were average people with less knowledge about food and diets. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet focused nutritionist and social media influencer who shares realistic tips and tricks to help people become the healthiest versions of themselves. In a new viral video, she opens up about some of the mistakes she made before getting credentialed.


“Five things I would never do after becoming a dietician,” she says at the start of the clip. From putting labels on certain types of foods to making assumptions about people that aren’t true, here are the mistakes she made so you don’t have to – and we also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to add her own commentary to the discussion.

Categorize Foods as “Good and Bad”

@thenutritiontea

We learn these tactics in school and it’s our job to unlearn them #dietitiantips #dietitian #dietitiansoftiktok #blacktiktok #blackdietitian #allfoodisgoodfood #goodfoodgoodmood #5thingschallenge #healthyliving

First up, Spence would never “categorize foods as good and bad,” she says. “Not every food is meant to provide nutrients, and not every food is going to be providing the same nutrient. That's why we eat a variety of foods. And yes, some foods are providing us with joy and comfort. That's okay.” Collingwood completely agrees.

“I try not to classify foods as good and bad but rather need vs want,” she explains. “Foods that we need have nutritional value, while want foods have fewer nutrients. Eating a healthy diet is a balance of getting the nutrients we need for good health but also enjoying some of the others.”

Assuming Someone Is Unhealthy Based on Their Body

Shana_Spence_thenutritiontea2The Nutrition Tea/Facebook

The second is making the assumption “someone is unhealthy based on their body,” she explains. “Bodies are not business cards. If we're talking about health based on lab values or whether someone is eating nutrient dense foods or getting in more movement, a lot of folks in larger bodies are doing those things and have great lab values. And on the opposite spectrum, a lot of folks in thinner bodies don't have great lab values and don't eat nutrient foods or get in a lot of movement,” she points out.

“You cannot just look at someone and know much about their overall health,” agrees Collingwood. “Some of the fittest people are in larger bodies with really good health measures. And just because someone is thin doesn’t mean they are automatically healthy. They could have very little muscle mass and have high blood pressure, cholesterol, and glucose levels.”

Related: Courteney Fisher Shows Off Washboard Abs and Reveals 5 Ways to Get to Blast Belly Fat

Healthify Foods

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

She also regrets trying to “healthify foods,” she says. “The time and Energy I spent making black bean brownies or ice cream when I could have just enjoyed ice cream and brownies. If you want to swap out something or if you're interested in trying out a new recipe, that's fine, but feeling the need to do something based on what you read on the interwebs is something different.”

Collingwood thinks making recipes healthier is a good thing, “but definitely not all the time,” she says. :If you really want some full fat ice cream, chocolate or a warm chocolate chip cookie, do it!”

Telling People to Stop Eating Their Cultural Foods

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

“Number four, telling folks to swap out white rice for brown rice in their cultural foods,” she continues. “My ancestors were probably rolling in their graves when I did this. Not to mention this is based on the whole idea that certain cultures and ethnicities are unhealthy.”

Some food swaps “can make a huge difference in calories or nutritional quality and some don’t really matter much,” says Collingwood. “When it comes to rice, there isn’t a big difference between white and brown, but for people who love their white rice it can ruin it for them. There are plenty of other places in the diet where you can make changes without needing to change everything, especially the cultural favorites.”

Related: 4 Easy Tips to Lose Weight, According to Dietitian

Only Shopping the Perimeter of the Store

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

“And last but not least, number five, telling people to shop the perimeter of the store,” she says. “Never. Again. This is based on the concept that fresh is best and clean. Eating, no such thing. There are plenty of nutrients found in canned foods, packaged foods, and frozen food. If you like the taste of fresh, that's fine, but telling someone that how they're eating is wrong because they choose foods from a can or package is elitist.”

Collingwood “never did like this advice either,” she says. “Sure, the perimeter has some fresh stuff, but the middle of the store has whole grains, beans, canned veggies, etc. In today’s world it’s not realistic that people won’t be using convenience foods and there isn’t anything wrong with it!”

💪🔥Body Booster: When it comes to everything surrounding diet and nutrition, it isn’t all black and white and you don’t have to go to extremes. Shop the middle of the store, eat the cookie or the rice, and don’t categorize things as good or bad. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Trish_Koeslag_liftwithtrish11
Copyright liftwithtrish/Instagram
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.

Are you struggling to lose weight? Trish Koeslag is revealing the truth about two popular diet myths. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals that she struggled to lose weight until she finally learned two things. “It took me two decades to unlearn these 2 dieting myths that helped me lose 15 pounds in my 40s and keep it off,” she writes in the series of Instagram snaps, revealing her truth.


Myth 1: If You Eat Clean, You Will Lose Weight

The first myth? As long as you “EAT CLEAN,” you will lose weight, she says in her post. “For 20+ years, I believed this. I thought if I had chicken, rice, and broccoli, my food intake was on point. Don’t get me wrong, choosing whole foods is truly my jam, BUT eating clean doesn’t guarantee fat loss.”

Truth: A Calorie Deficit Helps You Lose Weight

What is the secret to weight loss? It’s simple, according to Tricia. “A calorie deficit is what guarantees a fat loss. (It’s science, please don’t @ me),” she writes.

RELATED:I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

What to Do: Track Food Using an App

“So 👉🏻 all this time I was eating clean, I wasn’t losing fat because I wasn’t in a calorie deficit. You can still eat clean and gain weight. Shocking, right ⁉️⤵️,” she says. “So 👉🏻 I started tracking my food in an app to get an accurate idea of what my calorie intake was ✅.”

Myth 2: You Deserve Cheat Meals

The next myth she is busting may be hard to hear. “I deserved weekend ‘CHEAT MEALS’” is another thought that prevented her from listing weight. “Yup! I ate ‘clean’ Monday to Thursday and then ate ‘dirty’ Friday, Saturday and Sunday. I thought because I did ‘good’ all week with my food, I deserved a reward with ‘bad’ food,” she says.

Truth: There Are No Good or Bad Foods

You need to shift your mindset, she explains. “So 👉🏻 first of all, there are no good or bad foods. Food is food. Let’s stop labeling it. Are there better sources of food? Yes, but that doesn’t make food good or bad, clean or dirty.”

RELATED:Gillian Ferguson Flaunts Tiny Waist and Reveals 3 Things That Will “Speed Up Fat Loss” That You Probably Aren’t Doing

What to Do: Eat Maintenance Calories 7 Days a Week

Instead, be consistent with your diet, she encourages. “ I stopped the weekend binges by eating my maintenance calories 7 days a week, fitting in all the foods I love, in moderation.”

Also, She Recommends Reverse Dieting

In another post, she offers a few more tips on how she lost 15 pounds in 3 months, starting with following a reverse diet protocol. “Most people do not do this part, and this is a huge reason why people gain fat back,” she says.

And Eating at Home

A few more diet recommendations, in addition to “tracking your food,” keeping “your protein high,” and choosing “mostly whole foods (90% whole foods vs 10% fun food), " are eating at home “most of the time,” which she calls “a big one.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

Hydrate and Rest Are Important, Too

Hydration and rest are also key. “Limit alcohol, keep water intake at 3-4L/day, sleep well, manage stress,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. 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.

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
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.

We've all stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

What Makes a Processed Food "Healthy"?

"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"

The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.

Read on to learn nutritionist-approved processed foods.

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

1. Extra Virgin Olive Oil

pouring olive oil in a spoon on table.Shutterstock

Despite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

2. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Harvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

3. Canned Legumes

Canned red kidney beans in just opened tin can. Non-perishable food

Shutterstock

The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

4. Wholegrain Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,BreadShutterstock

NHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

5. Frozen Vegetables

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

According to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

6. Fermented Foods

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Dr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

7. Canned Fish

Tin can of sprats, sardines. Top view, fish

Shutterstock

Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

8. Natural Cheese

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

While cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

9. Wholegrain Cereals

Whole grain cereal in a bow on a blue backgroundShutterstock

Heart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

10. Dried Fruits and Beef Jerky

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,Shutterstock

When made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.


RELATED:20 Superfoods for People Over 50

Making Smart Choices

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

The key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

Remember these guidelines when shopping:

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock
  • Look for minimal ingredient lists
  • Choose items with recognizable ingredients
  • Avoid artificial additives and excessive added sugars
  • Consider the processing method
  • Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.