Understanding Food Choices
Looks Healthy, Feels Good – But Is It? Why Some Snacks Sabotage Your Wellbeing
Have you ever reached for what you thought was a healthy snack, only to feel bloated, tired, or guilty later? You’re not alone. Many of the most popular snacks on supermarket shelves are marketed as nourishing, energising, or diet-friendly, but they can be highly processed and misleading. These misleading healthy snacks can disrupt your blood sugar, fuel food anxiety, and create guilt around eating.
In this blog, I’ll break down 11 of the most common “healthy” foods that might be doing more harm than good, especially if you’re neurodivergent, recovering, or trying to build a balanced relationship with food.
How Food Anxiety Can Show Up in Everyday Snacking
The Problem With “Healthy” Labelling
Marketing sells wellness. Green labels, the word “natural,” or a protein boost slapped on the front of a wrapper can easily convince you that a snack is nourishing. But so many of these so-called “health foods” are ultra-processed, lacking in real nutrients, and can actually harm your relationship with food, especially if you’re neurodivergent, in eating disorder recovery, or simply trying to make sustainable choices.
Let’s look at 11 snacks and drinks that sound healthy but might be keeping you stuck in diet culture, and how to spot a better option without swinging into clean-eating extremes.
Healthy Eating Myths That Keep You Stuck in Diet Culture
Fruit Juice, More Sugar Than You Think
That 100% orange juice might sound like a good way to start your day, but even if it’s “not from concentrate,” it’s usually stored for months and stripped of fibre. Juice spikes blood sugar and doesn’t fill you up. A small 350ml serving can contain as much sugar as a fizzy drink.
Try this instead: If you enjoy juice, pair a small glass with protein or fat (like eggs or yoghurt) to slow absorption. Better yet? Eat the whole fruit.
The Link Between Mental Health and Food Choices
Granola, Sugar in Disguise
Oats, seeds, nuts, and dried fruit sound great, but many shop-bought granolas are loaded with syrups and oils that significantly increase the calorie count. A bowl of granola can contain as much sugar as a dessert.
Try this instead: Make a DIY version with rolled oats, cinnamon, a drizzle of honey, and chopped nuts. Bake in small batches to avoid over-controlling or obsessing.
Why Some ‘Healthy’ Foods Can Worsen Food Anxiety
Trail Mix, A Hidden Sugar Trap
Trail mix used to be a practical, on-the-go snack. However, many versions are now filled with chocolate, yoghurt-coated fruit, and salt. While fats from nuts are great for the brain, the mix can become more like a sweet than a snack.
Try this instead: Choose trail mix with whole, unsalted nuts and no added sugar, or make your own with raw almonds and a few dark chocolate chips.
What Food Marketing Doesn’t Tell You, The Healthy Food Myth
Energy Drinks , A Fast Track to Burnout
They promise focus and energy, but energy drinks can cause heart palpitations, anxiety spikes, and blood sugar crashes. Caffeine is addictive, and many teens become reliant without knowing the risks.
Try this instead: Hydrate with water, herbal teas, or add electrolytes if needed. For neurodivergent brains, consider magnesium-rich drinks or protein-based snacks to sustain energy.
Whole Wheat Bread – Not Always Whole
Labels can say “whole wheat” even when the main ingredient is refined flour. These breads can cause a quick spike and crash in blood sugar and may not provide lasting satiety.
Try this instead: Look for “100% whole grain” or breads with seeds and sprouted grains. Add protein, such as eggs or nut butter, to balance the meal.
Diet Drinks – The Illusion of Health
“Zero sugar” doesn’t mean zero impact. Artificial sweeteners, such as aspartame, can alter taste perception, increase cravings, and confuse hunger cues. They may also affect gut health and mood.
Try this instead: Flavoured sparkling water with no sweeteners, or herbal iced tea. Still love a fizzy drink? It’s okay to have one now and then. Just be mindful of how it affects your body.
Protein Bars – Candy Bars in Disguise?
Some protein bars are genuinely useful; others are ultra-processed with long ingredient lists and high sugar. Anything with more than 200 calories and over 10g of sugar is likely not a wise daily choice.
Try this instead: Look for bars with simple ingredients, such as dates, nuts, and pea protein, or make your own with oats, peanut butter, and seeds.
Healing Your Relationship With Food: Mental Health Matters Too
Protein Shakes, A Missed Opportunity for Real Food
Protein shakes can be convenient post-gym, but replacing meals with shakes can backfire, especially in eating disorder recovery. Shakes lack fibre, warmth, and satisfaction.
Try this instead: Prioritise real meals. Add protein powder to smoothies with oats and berries if needed, but try not to rely on them daily.
From Guilt to Balance: Overcoming the Myth of Perfect Eating
Fat-Free Snacks, Still Processed
“Low-fat” or “fat-free” versions of snacks often remove the good stuff (like satiating fats) and replace it with sugar and gums to mimic flavour. They rarely satisfy and can trigger overeating.
Try this instead: Don’t fear fat. Choose full-fat yoghurt, avocado, or nuts in moderation. These nourish your brain and help you feel full longer.
Empowering Your Recovery Journey
Building a Healthy Relationship with Food
As a dedicated therapist, I understand the complexities of eating disorders and the importance of nurturing a positive relationship with food. My approach is centered around compassion and understanding, providing a safe space for you to explore your feelings and experiences.
Through personalized counseling and the use of innovative tools like the Recovery Record app, I aim to support you in rebuilding trust in yourself and your food choices. Together, we will work towards sustainable recovery, focusing on both mental and physical well-being.
Whether you’re dealing with anorexia, bulimia, binge eating, or navigating the challenges of neurodivergence, my goal is to offer non-judgmental support and practical strategies that empower you to make informed decisions about your health. Let’s embark on this journey to healing and self-discovery together.
Understanding Food and Mental Health
The Interplay Between Nourishment and Wellbeing
Cereal Bars, The Breakfast Myth
Many cereal bars are marketed as “on-the-go breakfasts” but are packed with sugars, artificial flavours, and little fibre. They lead to hunger soon after.
Try this instead: A boiled egg and banana are just as portable, or you can prep overnight oats with seeds and berries.
The Bigger Picture , Food, Mental Health, and Balance
Food is more than fuel; it’s connection, comfort, and culture. Demonising sugar or obsessing over “clean eating” can become a form of control. This is especially important to note if you’re neurodivergent or in recovery from binge-restrict cycles.
We’re not meant to eat “perfectly.” We’re meant to feel safe and connected with food. A chocolate bar on a hard day can be nourishment too. The key is asking: Does this food support me physically, emotionally, and mentally right now?
Exploring Eating Habits
Final Thoughts, Trusting Yourself Again
There’s no shame in being fooled by marketing; we all have been. But with a bit of curiosity and compassion, you can start choosing foods that support your well-being, not out of fear, but from a place of trust, care, and nourishment.
Becky Stone
I’m Becky Stone, a qualified eating disorder therapist based in Canterbury. I support teens and adults navigating binge-restrict cycles, ADHD and food, and recovery from clean eating obsession. My approach is neurodivergent-affirming, trauma-informed, and rooted in real-life balance, not perfection.
“Healing begins with understanding and compassion.”
