Here are 7 foods you don’t have to completely cut out when you’re trying to get in shape.
Trying to get fit these days can feel incredibly confusing. It seems like everyone has a new "forbidden food" list or an extreme diet rule. We’re constantly bombarded with messages to avoid this, only eat that, or skip meals at certain times, all promising to unlock your fitness goals. While nobody’s saying you should eat an entire dessert pie before bed, getting in shape doesn’t have to mean being super strict all the time.
Our modern diet culture often goes to extremes. You hear all sorts of advice, and every group has its followers who swear by their specific beliefs. It’s easy to get lost in all the talk about cutting out whole food groups or demonizing certain ingredients, making us feel dizzy with conflicting information. This might make for popular online content, but is it truly the best way to get healthy and fit?
Below, we’ll look at seven foods that have often been labeled as "bad" or "off-limits" for people trying to get in shape. You’ll see that you can still enjoy these items without feeling like you’re breaking all the rules.
Dairy
You’ve probably heard all sorts of claims about dairy – like how humans are the only species to drink milk from other animals, or concerns about lactose intolerance. And of course, there are plenty of stories about how ditching dairy magically transformed someone’s life.
It’s true that some people are genuinely lactose intolerant or have a dairy sensitivity. If you suspect you’re one of them, it’s always best to chat with a doctor to be sure. But for most people, there’s no reason to cut out this really nutritious, protein-packed food. Milk, for example, is usually affordable, contains all the essential proteins your body needs, and offers a great mix of fast-digesting whey and slower-digesting casein protein. Plus, if you go for fat-free or low-fat options, it can be a fantastic post-workout drink, especially if you don’t have any supplements handy.
Beef
When it comes to beef in nutrition, opinions have really swung back and forth, much like a politician’s stance on a tricky issue. Years ago, beef was seen as a villain because of its fat and cholesterol. Then, with the rise of diets like keto, it became the star, with protein being hailed as the ultimate solution for everything. Remember those all-meat-and-water diets? But as with most extreme ideas, the real answer usually lies somewhere in the middle.
Even with its changing reputation, beef remains an excellent source of protein, especially when you’re trying to get lean. We now understand that fats, in moderate amounts, are actually healthy as part of a balanced diet. So, beef can be a welcome addition to your meals. Just remember to pick leaner cuts, trim off any extra visible fat, and keep things clean when you’re preparing your food. Beef is also loaded with important vitamins and minerals like B12, B6, iron, zinc, selenium, and potassium, making it a great tool for helping your body recover after a workout.
Fruit
Fruit is another food group that has gotten a pretty raw deal over the years. We’ve all been told (and hopefully listened) to eat our fruits and vegetables. But thanks to social media, even something as wholesome as fruit can become a target. Some folks might claim fruit is harmful, while others will complain about its sugar content.
It’s usually the sugar that makes people question the goodness of fruit. First off, the sugar in fruit, called fructose, is natural and works differently in your body than regular table sugar. It’s also important not to confuse it with high-fructose corn syrup, which is a highly processed, man-made ingredient. Second, fruit offers a huge variety of benefits, from tons of vitamins and minerals to being a tasty source of fiber. As with any food, too much can cause problems. Fruit is still a carbohydrate, and you don’t want to overdo the calories. A good rule of thumb is to choose a mix of different fruits, pick a few favorites, and enjoy them as a healthy snack instead of processed, sugary treats.
Starches/Bread
Ah, good old bread – or rather, starches in general. With high-protein, high-fat, and low-carb diets making a comeback, starches, like a warm dinner roll with honey butter, have become surprisingly controversial. Who would’ve thought bread could be as divisive as politics?
But here’s the thing: starches are fuel. If you exercise at all, your body needs carbohydrates to function properly, recover, and come back stronger or faster for your next session. Carbs help spare protein, meaning they allow protein to focus on its main job: repairing and building tissues, like muscles, instead of being used for energy. This way, protein can do its work while carbs take care of your energy needs.
Just like with other foods, the type of starch matters. Go for high-fiber and whole-wheat options. Think whole-wheat breads (not just "whole grain"), whole-wheat pasta, fiber-rich, natural oatmeal, and all sorts of vegetables like potatoes.
Juice
Juice is another item that often gets a bad rap. We’re not talking about those ultra-processed, cartoon-advertised sugary drinks here. We mean natural options like apple juice, orange juice, or other fruit juices that haven’t been overly processed or loaded with extra sugars. Yes, drinking too much juice can add unnecessary calories to your diet, calories that might be better spent on fiber-rich foods or more protein. But don’t worry too much. As long as you stick to natural versions and avoid those super sweet, cartoon-marketed products, you should be fine in moderation.
Choose natural or unsweetened apple juice, low-sugar or no-sugar orange juice, and other fruit juices that only contain the natural sugars from the fruit itself. And most importantly, drink it in moderation. A good tip is to make a "half and half" – mix half a serving of juice with half water. It might take a little getting used to, but you’ll still enjoy the taste without all the guilt.
Condiments
It’s a bit sad to see someone at a party clutching their dry chicken and plain rice, painstakingly trying to choke down a tasteless meal, all in the pursuit of a six-pack. Whether it’s ketchup, BBQ sauce, mayonnaise, or even salt, we tend to instantly demonize these added ingredients as soon as we hear the word "diet." We immediately cut out condiments, thinking we’re "eating clean" or whatever that’s supposed to mean.
But in the real world, it’s perfectly fine to add condiments to your diet. The problem starts when we carelessly load up on huge globs of ketchup, mayo, and salad dressing without thinking about portion control. The first step is to simply read the labels. This easy act will make you more aware of the calories, sugar, fat, or other ingredients in each serving. Second, become a mindful eater, paying attention to proper serving sizes. In other words, really be present with each meal and every bite. Truly taste your food, try to recognize each ingredient, and you’ll soon find you won’t need massive amounts of condiments to enjoy what you’re eating.
Sugar
Finally, we get to sugar, which is more of an ingredient than a food category. Perhaps nothing has been more vilified. Sugar has been blamed for almost every health problem imaginable, from metabolic diseases to global warming. It seems to be the ultimate villain, lurking in nearly everything that comes in a bag or a can.
However, sugar isn’t all bad when it’s part of a well-balanced, healthy diet. A little sugar won’t completely derail your efforts. First, try to reduce or eliminate added sugars in your daily diet. Sometimes this can be as simple as choosing reduced-sugar or plain oatmeal instead of the sugary flavored packets, or carefully reading labels on snack foods and picking low-sugar options. Once you’ve cleaned things up a bit, you can certainly enjoy an occasional dessert or treat. By significantly cutting down on hidden added sugars in everyday foods, sugar’s overall impact on your health will be greatly reduced.
So, go ahead and ease up on some of those foods you’ve been told to avoid forever. Read labels, practice portion control, and make smart, practical choices. After all, you have a life to live, people to see, and things to do. Don’t be the person coughing up dry chicken just to get lean.