Lies We Tell Ourselves About Food- and How to Break Free
We all have stories we tell ourselves that make unhealthy habits feel easier to justify.
“I don’t have time.” “It’s just easier this way.” “It’s not that bad.”
But these thoughts, though they sound harmless, can quietly keep us stuck in patterns that don’t serve us. Once we recognize them, we can start rethinking them in a way that fits our real lives, not some perfect version of them.
Let’s start with a few of the most common food-related lies we tell ourselves—and small, realistic ways to shift them.
Lie #1: “We eat fast food on the way home from sports practice and now it’s just what we do.”
Where We Get Stuck:
You’re tired, everyone’s hungry, and the last thing you want to do after a long day is shop, prep, and cook. Fast food feels like the only realistic option. And sometimes, that’s okay!
Quick Change:
You’re busy—I get it. Instead of giving up convenience, make it healthier.
Choose takeout meals that include fresh veggies or salads (try Chipotle, Grabba Green or Cava).
Keep fruit, hummus, hard boiled eggs, cheese sticks and cut veggies ready to grab at home (or better yet- bring in a cooler to eat after practice so the first bite they take is nutritious).
Stock your car or sports bag with snacks like nuts, apples, or whole-grain crackers for when hunger hits. (this is me grabbing a snack at home!)
Even small tweaks like eating veggies before a burger can make a big difference in how your family feels.
Still feel overwhelming with food prep? Get your kids to help. If they’re too young to use a knife, have them wash and dry the produce and learn to peel hard boiled eggs. Making them part of the effort encourages them to want to eat these foods.
Why it Matters:
Fast food may save time, but it often leads to an energy crash later—thanks to refined carbs, low fiber, and unhealthy fats. And who knows about the origins of the meat…
Choosing meals with more whole foods and fiber helps balance blood sugar, improve focus, and sustain energy (for you and the kids).
Lie #2: “I’ve never liked vegetables. I’ll just take vitamins instead.”
Where We Get Stuck:
It can feel overwhelming to eat in a new way with different flavors and textures. It feels easier to take a vitamin than to try new foods and recipes.
Quick Change:
Have you gotten used to taking vitamins? That’s a habit you created. Therefore you can create new habits and stick to them, too! This includes getting used to eating vegetables:
Start small: add one new vegetable each week. Look for what’s in season—it’ll taste better and cost less. Found a great recipe for asparagus? Try it in the spring. Butternut squash? The fall. Checkout this Foodwise season food chart for inspiration!
Experiment! Try roasting, grilling, or dipping. I love raw carrots, but not cooked—everyone’s different.
Sneak them into meals you already love—soups, tacos, pasta, or smoothies.
When my kids were young, I made blended soups so they couldn’t pick out the vegetables. Now that they’re older, those flavors feel normal—and no one bats an eye at a piece of zucchini on their spoon. We also used the phrase “dip it” when we served sliced veggies and my kids’ first go-to was Ranch dressing. As they got older, they got used to hummus and then just snacking on them without a dip.
Tastes change and develop over time- but you have to give them that chance.
Why It Matters:
Our bodies recognize real food as fuel. Veggies offer fiber, nutrients, antioxidants, and gut-boosting compounds that no supplement can replace.
Vegetables contain phytochemicals—powerful compounds not found in supplements—that protect against inflammation and disease.
Supplements aren’t always a safe shortcut. The American Medical Association reminds us that the FDA doesn’t review dietary supplements for safety or effectiveness before they’re sold.
Vegetables support gut health by feeding beneficial bacteria. Getting your kids’ taste buds used to veggies early sets them up for a lifetime of healthy eating habits.
Lie #3: “Dinner is survival mode—I just heat up pizza or nuggets and call it a day.”
Where We Get Stuck:
Between work, cleaning the house, pick-ups, and activities, dinner can feel like one more stress you don’t have the energy to deal with. It’s easy to fall into the “something is better than nothing” pattern. If meal planning hasn’t become a habit yet, there are some options:
Quick Change:
You don’t have to overhaul your whole routine—just simplify.
When I have limited time to incorporate vegetables into a meal, I cut up what’s on hand and place it on a plate in the middle of the table (see photo!).
Keep quick options like pre-washed salad greens, frozen brown rice, and rotisserie chicken on hand.
Double up recipes on the weekend so you can reheat during the week.
Small improvements over time create lasting change—and less guilt at dinner.
Why It Matters:
When meals rely mostly on ultra-processed foods, your energy, digestion, sleep and even mood can suffer.
Adding more whole, colorful foods helps your body get the nutrients it needs to regulate hormones, improve metabolism, and boost immunity.
Closing Thought:
These “lies” often come from a place of exhaustion and good intentions—we want to do our best, but we’re human. The goal isn’t perfection; it’s awareness. When you start noticing the stories that keep you stuck, you can begin to rewrite them with new habits that fit your real life.
Small, consistent shifts lead to real results: one meal, one choice, one thought at a time.
How have you shifted from a “lie” that wasn’t serving you?