Nutrition advice has come a long way, but unfortunately, some outdated soundbites just won’t die. Maybe they were catchy, maybe they were easy to remember, but that doesn’t mean they were ever good advice. I’ll confess that I used a few of these food rules in my past, but like many things in nutrition and science, we have to learn and evolve our thought process and perspectives.
So, here are 3 nutrition messages we need to let go of:
“IF YOU CAN’T PRONOUNCE IT, DON’T EAT IT.”
This one sounds smart at first…until you realize that not being able to pronounce something has nothing to do with anything related to food quality.
Like… Cyanocobalamin! Pyridoxine hydrochloride! Lactobacillus acidophilus!
Guess what? Those are just words for vitamin B12, vitamin B6, and a live probiotic.
Just because an ingredient has 5+ syllables or we may struggle with enunciation does not mean the ingredient is harmful, good, bad, or otherwise.
“Shop only the perimeter of the grocery store.”
This is the idea that everything in the middle aisles is ultra-processed doom and gloom. While true that the perimeter of the store is home to fresh produce, fish, meats, eggs, etc., some of the best, most nutrient-dense foods live in the middle aisles! For example:
Whole grains like oats, quinoa, and brown rice? Middle aisle.
Spices, herbs, and seasonings? Middle aisle.
Canned beans, frozen vegetables, and nut butters? Yep, middle aisle.
If you only stick to the perimeter, you’re missing out on foods that are not only nutrient-rich and affordable but also incredibly practical.
“Stay away from packaged foods (or barcode foods).”
If we took this literally, we’d be cutting out some of the best performance foods out there.
Examples:
Greek yogurt? Comes in a package.
Tofu? Package.
Cottage cheese? Package.
Old-fashioned oats? Also a package!
Having a barcode doesn’t make a food inherently bad. What matters is what’s inside that package. Are some packaged and bar coded foods highly processed and full of unnecessary additives? Yep. But blanket statements like this oversimplify nutrition, making food selection way more complicated than it needs to be, while also ignoring the realities of those on tight budgets or in underserved communities who rely on accessible, affordable food options.
Final Thoughts
Instead of clinging to outdated food rules, let’s focus on what actually matters more: nutrient quality and what works best to support your personal goals and circumstances.
Thanks for reading,
-Dina