It’s easy to get caught up in the whirlwind of food trends and labels. Many foods that are often labeled as “unhealthy” are frequently misunderstood and unfairly dismissed. The truth is that many of them can still play a valuable role in a balanced diet.

We’ll explore some commonly misunderstood foods, unpack the reasons behind their negative perceptions, and highlight how they can be enjoyed in moderation to contribute to overall health and well-being.

1. Potatoes

Potatoes often get a bad reputation for being high in carbohydrates and associated with fried dishes like french fries. And while a diet rich in fried foods can lead to weight gain and other health issues, potatoes aren’t necessarily the culprit.

Potatoes can be prepared in plenty of healthy ways, such as boiling, baking, or roasting, and they offer some nutritional benefits, too. They’re rich in vitamins C and B6, potassium, and dietary fiber, all of which can support your overall health. By enjoying potatoes alongside a variety of vegetables and lean proteins, they can help provide satisfying energy without compromising other dietary or fitness goals.

2. Full-Fat Dairy

Full-fat dairy has a higher saturated fat content, leading some people to write off full-fat dairy entirely because some studies have linked high consumption of saturated fats with increased cholesterol levels and heart disease. 

It can still be part of a healthy diet, though, when consumed in moderation. Full-fat dairy products contain essential nutrients like calcium, vitamin D, and probiotics, which are beneficial for bone health and digestion. The fat and protein content in full-fat dairy products can also help promote satiety, potentially reducing overall calorie intake.

3. Eggs

Eggs (specifically egg yolks) are high in cholesterol, leading some to draw the connection between the dietary cholesterol in eggs and other negative effects of cholesterol, such as an increased risk of heart disease.

Research has shown, however, that dietary cholesterol has a minimal effect on blood cholesterol levels. And eggs are a naturally nutrient-dense food that can be a huge benefit to your overall diet. They’re rich in high-quality protein, vitamins, and minerals, including vitamin B12 and choline, which are vital for brain health.

4. Fruit

Fruit is sometimes perceived as unhealthy due to its natural sugar content, which can raise concerns about blood sugar levels and weight gain, especially when compared to lower-sugar foods. This perception has led some people to limit their fruit intake, fearing that the sugars could negate its health benefits. 

However, fruits are packed with essential vitamins, minerals, fiber, and antioxidants that contribute to overall health and well-being. The fiber in whole fruits helps slow the absorption of sugar, preventing spikes in blood glucose levels. 

When consumed as part of a balanced diet, fruit can satisfy sweet cravings while providing valuable nutrients and promoting a healthy digestive system. Including a variety of fruits in your diet, particularly whole and seasonal options, can help you enjoy their natural sweetness without compromising health.

5. Red Meat

Red meat is often associated with a high saturated fat content and has been linked in some studies to increased risks of heart disease and certain cancers, but particularly when consumed in large quantities or processed forms. Many have started to reduce their red meat intake in favor of leaner proteins.

While other leaner proteins can also be a great choice, red meat can still be part of a healthy diet when chosen wisely. It’s a rich source of essential nutrients, including high-quality protein, iron, zinc, and B vitamins, which are important for energy levels and overall health. When balanced with vegetables, whole grains, and healthy fats, red meat can be a good protein component of a satisfying and nutritious meal plan.

6. Bread

Bread is usually associated with refined grains, which can lead to spikes in blood sugar and contribute to weight gain if consumed excessively.

When choosing whole grain or whole wheat bread, however, which is rich in fiber, vitamins, and minerals, bread can be a nutritious component of a healthy diet. Sources of whole grains are important for digestive health, stable blood sugar levels, and lasting energy.

By incorporating bread mindfully, such as in moderation and paired with nutrient-dense toppings like lean proteins, healthy fats, and plenty of vegetables, it can fit seamlessly into a balanced eating plan.

7. Frozen Foods

There’s a certain stigma against frozen foods – some are concerned about additives, preservatives, or a potential loss of nutrients during the freezing process. Foods that are frozen, however, are typically harvested at peak ripeness and flash-frozen, preserving their vitamins and minerals. They also usually contain no added sugars or preservatives, making them convenient and cost-effective ways to always have nutrient-dense produce on hand and include it in meals.

Kickstart Your Nutrition With a Coach

There are a lot of perceptions about different foods, but many foods thought to be unhealthy can still play a valuable role in a balanced diet, especially when consumed in moderation and prepared in healthy ways. Being aware of a food’s potential nutritional benefits can also help shift perspectives, encourage a more varied diet, and promote a more inclusive approach to eating as a whole.

Working with an online fitness and nutrition coach can help not only with your workouts, but also with your diet and food choices. If you want to learn more about working with an online coach, read the comprehensive guide. And if you think online coaching is for you, head to the inquiry form so that we can connect one-on-one.

Written by Emily Greffenius. Reviewed by Meghan Farrell, CPT, BSN