The Food I Used to Think Was “Bad” — And What I Know Now

Have you ever avoided a food because you thought it was “bad” for you?

I have.

And for me, that food was fruit. 🍓

When I was a fitness and figure competitor, I rarely ate fruit.

At the time, I believed the natural sugar in fruit would work against my goals. I was very focused on staying lean, so I viewed certain foods through a simple lens:

Good food. Bad food.

And fruit?

I had decided it belonged in the second category.

Looking back, I realize how much that mindset influenced the way I ate—and how different my understanding of nutrition is today.

So… Is Fruit Actually “Bad”?

No.

Fruit can absolutely be part of a healthy, balanced diet.

Whole fruits provide important nutrients, including:

• Fiber

• Vitamins and minerals

• Antioxidants and other beneficial plant compounds

• Carbohydrates that provide energy

And yes, fruit contains naturally occurring sugar.

But the presence of sugar doesn't automatically make a food unhealthy.

A whole piece of fruit comes packaged with fiber, water and a variety of nutrients. That's very different from simply looking at the word “sugar” on a nutrition label and deciding a food is bad.

The bigger picture matters.

Why I Used to Avoid It

During my competition years, my focus was very different from what I teach today.

I was trying to achieve a very specific physique for competition.

That meant my nutrition was often approached with a much more restrictive mindset.

I thought avoiding certain foods would help me stay leaner.

And while competition preparation can require a highly structured approach, I've learned over the years that the way you eat to prepare for a competition isn't necessarily the way you need to eat for everyday health and long-term wellness.

That's an important distinction.

Today, I don't look at a banana, berries or an apple and think, “That's too much sugar.”

I look at the food as part of the bigger picture.

Food Doesn't Have to Be “Good” or “Bad”

This is one of the biggest nutrition lessons I've learned throughout my years as a fitness professional.

We don't need to put every food into a good or bad category.

Instead, we can ask:

How does this food fit into my overall nutrition?

That's a much more useful question.

For women over 40, especially, I want nutrition to feel less confusing—not more restrictive.

You don't need to be afraid of carbohydrates.

You don't need to eliminate fruit because it contains sugar.

And you don't need to eat perfectly to make progress.

Your overall eating pattern, portions, protein intake, fiber, activity, sleep, recovery and consistency all matter.

One food isn't going to make or break your results.

What I Wish I Had Known Back Then

f I could go back and talk to my younger self, I'd tell her:

You don't have to fear food to reach your goals.

You can enjoy fruit.

You can enjoy carbohydrates.

You can enjoy foods you love.

And you can still work toward becoming stronger, healthier and more confident in your body.

Nutrition doesn't have to be about restriction.

It's about learning how to nourish your body in a way that supports your goals and your life.

That's the approach I believe in today—and it's a very different perspective from the one I had when I was competing.

And honestly?

I'm grateful I've learned that lesson.

What Food Did YOU Once Think Was “Bad”?

Now I want to hear from you.

What's one food you used to avoid because you thought it was “bad,” but now realize can absolutely be part of a balanced diet?

Maybe it was fruit.

Maybe it was bread.

Maybe it was pasta.

Maybe it was chocolate. 😉

Whatever it is, you're definitely not alone.

Let's stop making nutrition more complicated than it needs to be.

Food is fuel. Food is nourishment. And food can also be something we enjoy.

That's a much healthier relationship with food.

Xo, Laleh

Certified Online Personal Trainer & Nutrition Coach Founder, Laleh Fitness