1. Eggs

According to Maya Vadiveloo, an associate professor of nutrition at the University of Rhode Island, health experts once believed that eggs could contribute to heart disease since they're high in dietary cholesterol. However, updated research has found that dietary cholesterol and blood cholesterol have different impacts on heart health.

Although eating foods high in saturated fat, such as red meat or fried foods, can increase blood cholesterol associated with heart risks, foods with dietary cholesterol, such as eggs or shellfish, have not been linked to high blood cholesterol or an increased risk of heart disease.

The American Heart Association has also said that it's fine to eat one or two eggs a day. Eggs are a high-quality source of protein, with one egg containing about six grams of protein. They also contain vitamin D and choline, a nutrient that influences metabolism, memory, and muscle control.

2. Potatoes

Although potatoes on their own are not inherently unhealthy, they can be prepared in unhealthy ways.

"Potatoes are just fantastic," said Caroline Susie, a registered nutritionist and spokesperson for the Academy of Nutrition and Dietetics. "What happens is, unfortunately, we tend to screw them up by not eating the skin or frying or mixing them with everything under the sun, like sour cream and butter and bacon."

According to a 2021 study, consuming higher quantities of French fries was linked to increased risk of chronic diseases, such as high blood pressure and Type 2 diabetes. However, boiled, baked, and mashed potatoes did not have the same association with high blood pressure and only had a slightly increased risk of Type 2 diabetes.

Susie recommends roasting, baking, mashing, or boiling potatoes and seasoning them with olive oil, salt, pepper, and herbs to maximize their health benefits. Potatoes contain both vitamin C and potassium, and their skins are high in fiber, which helps with digestion.

3. Frozen fruits and vegetables

A common misconception is that frozen fruits and vegetables are less healthy than fresh ones, but nutrition experts say this isn't true.

"Frozen vegetables and frozen foods are picked at their pinnacle of nutrient density and then flash-frozen," Vadiveloo said. "So in many cases, they retain higher nutrient content than their fresh counterparts, particularly when you live in a place that has more seasonal variation and availability."

In addition, Susie noted that frozen vegetables can sometimes be cheaper than fresh ones and buying them can help prevent food waste. "Sometimes when I buy fresh produce, it essentially just goes to, I joke, the veggie bin graveyard. It just goes there to die," she said. "But canned and frozen lasts longer."

4. Coffee

Coffee's bad reputation likely comes from its caffeine levels, which can lead to anxiety or jitters if people consume too much of it. However, FDA says people can safely drink up to four or five cups of coffee a day.

Research has also found that coffee can help decrease the risk of several health conditions, such as cancer, heart failure, Type 2 diabetes, and even death. Some studies also suggest that it can even improve cognitive function.

"[T]he research just doesn't support that coffee, particularly if you're not adding a ton of added sugar or creamer and things like that, has any health risks within a reasonable consumption amount," Vadiveloo said, noting that she drinks three to five cups of coffee with milk every day.

Alicia Henson, the education specialist for the Master of Nutritional Sciences and Dietetics program at the University of California, Berkeley, said coffee's healthiness largely depends on what's added to it.

 "If you're going to Starbucks and you're drinking frappuccinos or you're drinking coffee that has a ton of added sugar and cream to it, then that's not necessarily a healthy addition," Henson said.

5. Carbohydrates

According to nutrition experts, the popularity of low-carb and ketogenic diets has led to the belief that all carbohydrates are unhealthy. However, not all carbohydrates are the same.

"It has to do with the quality of the carbohydrates — so refined versus whole grains," said Linda Shiue, an internist and the director of culinary and lifestyle medication at Kaiser Permanente.

Refined grains, which are used in processed foods like white bread, crackers, and pastries, do not have the same amounts of fiber or nutrients that make whole grains healthy, Shiue said. Whole grains, such as quinoa, farro, and brown rice, have fiber, protein, magnesium, iron, and B vitamins.

Popcorn is also a whole grain that can be a healthy snack if topped with ingredients like olive oil and spices instead of salt and butter. According to Melina Jampolis, a physician nutrition specialist, popcorn is fibrous and can be part of a balanced diet. Popcorn also contains phenolic acids, a type of antioxidant.

Overall, Jampolis said that people shouldn't think they need to avoid one specific type of food to be healthy. Instead, she recommends developing a healthy eating pattern that prioritizes whole foods, rather than ultra-processed items with added sugar.

"That's what the real experts do," Jampolis said. "We don't look at single foods necessarily in isolation." (Mogg, NBC News, 4/14)

Explore best practice models for implementing programs to address food insecurity and improve patient access to nutrition-reinforced diets.