What makes one food seem healthy while another feels indulgent? Blanket statements like “low-fat” or “high-protein” can lead us to believe a product is inherently healthy—but that’s not always the case. The truth is that a food’s impact depends on many factors: macronutrients, micronutrients, fiber content, portion size, and more. That’s why we’re taking a closer look at a few popular “healthy” options—and what they might be missing.
Salads
Are salads always healthy? The simple answer is no. Rich dressings can add calories and unhealthy fats, vegetable-focused ingredients can lack protein, and a lettuce base can leave you hungry—leading to over-snacking later. The solution? Balance. Use dressings, protein, and fiber for the optimal mix of value, nutrition, and satiety.
Lettuce wraps
Lettuce wraps are praised for being low calorie, but they fall short on fiber and may lead you to overindulge later. Whole grain wraps support digestion and gut health with high fiber, amino acids, and micronutrients like calcium and iron. Choose the wrap that helps you meet your goals!
Protein bars
Protein bars seem like healthy snacks but often contain as much sugar as a chocolate bar. Studies show that health claims on labels can mislead consumers into ignoring added sugars and unhealthy fats. Choose bars with whole-food ingredients like nuts, seeds, and dried fruit—and always check the label, especially the sugar content.
Know your needs
Calorie needs vary depending on age, activity level, and overall health, but here’s a general daily recommendation:
- 2,000 to 3,000 calories for men
- 1,600 to 2,400 calories for women
The goal isn’t to obsess over numbers—but to ensure you’re fueling your body with a variety of nutrient-rich, feel-good foods.
Kamarra Morris, RN, is a women’s health mentor with a master’s degree in public health who addresses the root causes of gut and hormone imbalances through natural and holistic approaches.
Gillian Flower, ND
Rachel MacPherson
Leah Payne