I’m a dietitian — and these foods don’t deserve their bad reputation

You don’t need to care about a bad reputation — at least not when it comes to these foods, experts say.

Kitchen staples, such as eggs, coffee, potatoes and frozen vegetables have been unfairly disparaged over the years, according to NBC News. And although it may seem like nutrition advice is ever-changing, these experts say it’s time to stop discrediting these foods and finally give them the stamp of approval they’ve deserved all along.

Here are a few foods you can add back into your rotation guilt-free.

Eggs

The incredible, edible breakfast essential got a bad rap for being high in dietary cholesterol, Dr. Maya Vadiveloo, associate professor of nutrition at the University of Rhode Island, told NBC News.

But more recent science has debunked the idea that just because a food is high in dietary cholesterol that this will lead to high blood cholesterol. (High blood cholesterol is the type of cholesterol doctors worry about when it comes to cardiovascular issues or the risk of developing heart issues.) Eating foods that are high in dietary cholesterol — like eggs or shellfish — won’t adversely raise your HDL or LDL cholesterol, but there is a catch.

Certain foods that are high in dietary cholesterol are also high in saturated fats — and those are the ones you may want to watch out for, experts warn. These include fatty meats, fried foods, processed sausages, and full fat dairy. If you know you’ve got high cholesterol, cutting down on those foods will do more good than skipping a veggie omelet at breakfast.

Eggs are high in protein (containing about 6 grams per egg), and they’re a great source of vitamins A, D, E, K and B. The American Heart Association notes that people can typically enjoy one or two eggs per day without risk.

Potatoes

The problem isn’t the potatoes, dietitians say, it’s how they’re being cooked. Too frequently, we serve potatoes alongside pads of butter or deep fried in oil — and that’s where the trouble is.

“Potatoes are just fantastic. 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,” Caroline Susie, a registered nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told NBC News.

Potatoes can be high in fiber — as long as you leave the skins on. They also contain vitamin C and potassium, Susie explained.

You can roast, bake, mash or boil your potatoes; then season with salt, pepper, olive oil and herbs for a healthier take.

Frozen vegetables

The idea that frozen veggies bought in bags are less nutritious than their fresh produce counterparts simply isn’t true, several nutrition experts said.

In fact, buying frozen foods could help cut down on food waste — since frozen veggies keep longer — and are often more affordable than the fresh versions, Susie told NBC News. What’s more, there’s a chance the freezer aisle might even have more nutritious options.

“Frozen vegetables and frozen foods are picked at their pinnacle of nutrient density and then flash-frozen. So in many cases, they retain higher nutrient content than their fresh counterparts,” Vadiveloo added.

If you’re planning on steaming your veggies, or baking them into a dish like a casserole, frozen is your best bet. Instead, save buying fresh vegetables for when you plan on adding them to salads or eating them raw.

Coffee

Coffee might be the original “confusing” food on this list. Depending on the year — or even the week — it seems there’s always a new study telling you coffee is either great or terrible for your health.

However at this point, the positive research on a morning cup of joe (or two) has started to outweigh the negative. Those who drink coffee regularly may have less of a risk of cancer, heart failure and even Type 2 diabetes — as long as you’re keeping it simple.

“A lot of people will say, ‘Oh, I’m trying to reduce coffee or caffeine.’ And the 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 explained.

You also don’t have to limit yourself to a single cup, either. Research shows that around 400 mg per day is safe for most adults — that’s four to five cups of coffee. However, if you are looking to cut back, just do so slowly, experts advise. Quitting caffeine cold turkey isn’t dangerous, but it can lead to some unpleasant side effects, like headaches and anxiousness.