Most people agree that eating a healthy diet is important.
But what many think is “healthy” is often shaped by clever food advertising and selectively reported research. Unfortunately, a lot of foods promoted as good for you are anything but healthy.
Here are eight of the most common imposters—and what to choose instead.
1. Farmed Fish
Fish is naturally rich in omega-3 fatty acids, which help reduce inflammation, support brain health, and promote healthier blood pressure and cholesterol levels.
But most fish in supermarkets today are farmed, not wild—and that’s where the problems begin.
Farm-raised fish are kept in crowded, unhealthy conditions that require heavy antibiotic and pesticide use. And whatever ends up in the fish eventually ends up in you. Farmed fish also contain:
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Fewer usable omega-3s
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Higher inflammatory omega-6 fats
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About 20% less protein than wild-caught fish
The Fix: Always choose fresh, wild-caught fish.
2. Fruit Juice
Fruit is healthy. Fruit juice? Not so much.
Even 100% juice delivers a huge sugar load without the fiber and supportive nutrients found in whole fruit. Your body absorbs that sugar quickly, causing rapid blood sugar spikes.
The Fix: If you enjoy juice, limit it to ½ cup per day and choose fresh-squeezed over bottled or concentrated varieties. Whole fruit is always the wiser choice.
3. Non-Organic Berries
Berries are nutritious, lower in sugar, and perfect for anyone watching their weight or blood sugar.
But conventional berries—especially strawberries and blueberries—rank #2 and #11 on the Environmental Working Group’s Dirty Dozen list. Testing has found traces of over 200 pesticides, with residues detected in 95% of samples.
The Fix: Go for organic berries whenever possible.
4. Breakfast Cereal
We all know sugary cereals like Froot Loops or Lucky Charms are basically candy in disguise.
But even the so-called “healthy” cereals—Cheerios, Total, granola—are still high in refined grains, low in protein and healthy fats, and surprisingly high in sugar. Many also contain ultra-processed additives linked to inflammation and chronic disease.
The Fix: If you love a warm breakfast bowl, choose organic, home-cooked oatmeal. Add cinnamon or a drizzle of maple syrup for flavor.
5. Low-Fat and Fat-Free Dairy
For decades, saturated fat was wrongly blamed for heart disease due to flawed research—including Ancel Keys’ heavily cherry-picked Seven Countries Study.
When the omitted countries were added back in, there was no connection between saturated fat, cholesterol, and heart disease.
Your body needs saturated fat—for brain health, hormone production, and strong nervous system function.
The Fix: Choose organic, full-fat dairy. It’s more satisfying, more nutritious, and far less processed.
6. Margarine
Margarine has long been marketed as a “heart-healthy” replacement for butter—but nothing could be further from the truth.
To manufacture margarine, vegetable oils are heated to high temperatures (turning them rancid), deodorized, bleached, emulsified, and colored. Many are derived from GMO crops contaminated with glyphosate.
Margarine is also high in inflammatory omega-6 fats, which may contribute to heart disease—the very condition it claims to protect against.
The Fix: Stick with real butter. Your body knows what to do with it.
7. Plant-Based Foods
“Plant-based” sounds wholesome, but many of these products are ultra-processed imitations containing:
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Vegetable and seed oils
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Sodium and sugars
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MSG and artificial sweeteners
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Flavors, colors, and chemical additives
Here’s the ingredient list from one popular veggie burger. Does this sound healthy?
WATER, SOY PROTEIN CONCENTRATE, WHEAT GLUTEN, METHYLCELLULOSE, SALT, CARAMEL COLOR, DRIED ONIONS, YEAST EXTRACT, SESAME OIL, HYDROLYZED WHEAT PROTEIN, NATURAL AND ARTIFICIAL FLAVOR (NON-MEAT), DISODIUM GUANYLATE, DISODIUM INOSINATE.
The Fix: Choose real, whole foods—including responsibly sourced meats and dairy. Organic options help minimize exposure to antibiotics and hormones.
8. Sports Drinks
Sports drinks were designed for athletes who lose large amounts of electrolytes during intense training—not for everyday sipping.
Yet now they’re consumed by kids at lunch and adults whose biggest workout is walking to the mailbox.
Here’s the problem:
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They contain 250–300 mg of processed sodium, even though most people never sweat enough to need it.
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They’re loaded with sugar or artificial sweeteners.
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Artificial dyes and flavors round out the ingredient list.
They’re basically glorified soda.
The Fix: Hydrate with filtered water. Add lemon or lime if you want extra flavor.
For true electrolyte replacement after intense exercise, choose a clean powder with no sugar or artificial sweeteners. I personally use LMNT after martial arts workouts or long runs.
Nature Knows Best
The closer you stay to Nature, the healthier your choices will be.
And remember—your body is amazingly resilient. Even if you’ve made questionable food choices for years, it can bounce back.
To support a healthier, more balanced microbiome, consider adding Super Shield Multi-Strain Probiotic Formula. It can help your gut recover from the effects of sugars, processed foods, and everyday stress.
To your great health,
Sherry Brescia
