Grid-Worthy: These 8 Foods Are as Good on Your Plate as They Are on Social Media

Once upon a time, we lived in a world in which we ate our food without broadcasting it to the world—all the while not knowing what other people put into their grocery carts and onto their plates. (Gen Zs and Alphas: Seriously, this was a thing. Also, let the record show that I’m still fairly young.) But these days, for many, what and how we eat can be largely influenced by what shows up on our social feeds. 

“For the most part, these trends are silly and fun,” says Brooklyn–based dietitian Maddie Pasquariello, MS, RDN. “Wanting to show off what we're buying or eating doesn't have to be a bad thing. I think it's a natural consequence of the rise of social media as a channel for discovery, and it certainly makes for engaging content.”

However, these trends can blur the lines between wellness and performance, says Samantha Cassetty, MS, RD, a nutrition and wellness expert, founder of Sam's Plate, and co-author of Sugar Shock. One such trend of the moment is the rise of “pick me” foods—which, for the uninitiated, basically function as a form of identity signaling à la “I’m not a regular mom, I’m a cool mom.” Essentially, the showcasing of “pick me” foods communicates niche and non-mainstream vibes. Often, but not always, it aims to signal wealth and privilege, adds Pasquariello. Aesthetics may also play an outsized role. Think: Erewhon smoothies, sea moss aplenty, and other eyebrow-raising purchases pretty much designed for the ‘gram.

These points considered, indulging in social media food trends doesn’t have to be insidious. In fact, both give the green light to a smattering of “pick me” foods that might lean niche but are nutritious and generally accessible nonetheless. Check out their top picks, accompanied by mindful tips and tricks, below.

Pick me foods that are dietitian-approved

1. Tinned fish

Tinned fish, such as sardines, salmon, and anchovies, “are a budget-friendly, shelf-stable, and extremely convenient way to get heart-healthy omega-3 fats and protein,” says Cassetty. Per Pasquariello, tinned fish also offer calcium and vitamin D. According to the Food and Drug Administration (FDA), including fish in your diet may reduce the risk for colon and rectal cancers as well as obesity. As healthy as tinned fish can be, both RDs advise keeping tabs on their sodium content, ideally opting for those packaged with minimal amounts. “If you’re eating tuna, try not to overdo it with white albacore or yellowfin, as these varieties are higher in mercury,” Cassetty adds. She suggests capping those at one serving per week.

2. Oysters

Sure, oysters are famed for their aphrodisiac properties, but they’re also among the most sustainable types of seafood available in addition to being a highly nutritious “pick me” food. On top of being found on your Instagram feed all summer, oysters are a sustainable seafood option that can be found along both coasts.

“Oysters are a good source of iron, calcium, and other micronutrients like magnesium,” says Pasquariello. “They're also a pretty good source of protein for their overall calorie content and low in saturated fat.” For optimal nutrition, she suggests opting for raw oysters over breaded or fried oysters whenever possible.

3. Dates

Chances are you’ll benefit from having more dates in your life (and no, this is not a personal attack against my fellow singletons). Hailing from the Middle East and North Africa, these dried fruits should be a staple in your pantry if you want to satisfy your sweet tooth a bit more healthily. “They're a good source of fiber and contain micronutrients like B6 and magnesium,” says Pasquariello. 

Better yet, they’re incredibly versatile. Pasquariello recommends pairing dates with protein and/or fat to stay fuller for longer, such as by adding chopped dates to oatmeal, chia pudding, smoothies, or shakes. Can’t resist decadent sweets? Cassetty suggests stuffing dates with nut or seed butter with chocolate chips as a swap for processed chocolate bars. Just note that dates are still a hefty source of (natural) sugar, so it’s helpful to track your intake within healthy bounds.

4. Dark chocolate

Speaking of sweets, it’s actually in your best interest to swap milk chocolate for the “pick me” approved alternative of darker varieties. “Dark chocolate delivers flavonoids, which are antioxidants that may improve blood flow, modestly improving blood pressure and promoting heart and brain health,” Cassetty explains. (Tip: Opt for dark chocolate with at least 70 percent cacao for sufficient flavonoids.) 

She also cites research demonstrating its potential to promote satiety and curb cravings for sweets compared to milk chocolate. In addition, a recent study found that people who ate 40 grams (about two squares) of dark chocolate three times a week significantly improved their magnesium serum levels within two months.

5. Rice cakes

Yes, these may have been banished to the realm of 90s “diet” foods, but stay with me on this one. Rice cakes aren’t exactly the sexiest or most palatable food, but Pasquariello still prizes them as a solid foundation for snacks and for their grab-and-go capability. 

“Since rice cakes aren’t super filling and don't carry a ton of nutrition on their own, I recommend adding some form of healthy fat like avocado or hummus—plus protein like a hard-boiled egg or tuna—to complete the snack,” Pasquariello shares.

6. Cottage cheese

Perhaps one of the OG “pick me” foods, cottage cheese is *still* having a moment on social media—and for good reason, says Cassetty. “It’s a protein powerhouse that also provides some calcium, so it supports muscle and bone health while keeping you feeling full and satisfied,” she shares. 

Cassetty also prizes its endless versatility. “I use an immersion blender and blend it until it’s creamy,” she says. “I add maple syrup, vanilla extract, and cinnamon for a creamy dessert, or ranch or taco seasoning for a flavorful dip to pair with veggies.” If you’re low on time, a dollop or two on whole-wheat toast (or your handy rice cake) will also suffice. Cassetty suggests being mindful of sodium, as well as opting for varieties without extra additives or fillers whenever possible. (Aka, instead of buying the pineapple flavor at the grocery store, make your own at home for the most fresh and delicious results.)

7. Olives

Both Cassetty and Pasquariello champion olives as a tangy, nutritious addition to everything from salads and bowls to pizzas. “Olives are a fun, flavorful way to add heart-healthy fats, antioxidants, and anti-inflammatory nutrients to your meals or snacks,” says Cassetty. “They’re also a staple of the top-rated Mediterranean diet and can make a meal or snack feel rich and satisfying.” Pasquariello adds that they’re high in iron and a good source of calcium and fiber. 

Like several other “pick me” foods on this list, they also have sodium, so take care not to overdo it—especially if you’re the type to eat them straight out of the jar. That said, a handful or so a day isn’t anything to stress over. “While they taste salty and indulgent, a serving of about five large olives has just 160 milligrams of sodium, which is well within the 2,300 milligram daily limit for healthy adults,” Cassetty shares.

8. Brazil nuts

While Brazil nuts went viral a few years back for their high selenium content (and thus their perks for thyroid health, hormone function, immunity, and more), they still make Pasquariello’s list of approved “pick me” foods. “They're a good source of magnesium and healthy fats, as well as a decent source of calcium and fiber,” she shares. 

Yet due to their robust selenium profile, Brazil nuts are best enjoyed in moderation, which means only a couple a day at most. Excess consumption can lead to toxicity, with symptoms like hair loss, skin rashes, and more. 

So, to pick or not to pick these foods?

The social media-fication of food isn’t going away anytime soon. That said, your best bet is to take each food trend—”pick me’s” included—with a proverbial grain of salt. According to Cassetty, food trends can be a double-edged sword. “On one hand, they can be a fun way to spotlight nutrient-rich foods or creative ideas,” yet on the other, “some creators may selectively apply science or spread confusing (and sometimes misleading) messages about what it means to eat healthy,” she shares.

Pasquariello agrees: It’s one thing to try out a trending food or ingredient for the sake of fun and experimentation, yet completely another when things delve into poor nutritional science and even pseudoscience. Again, she cautions that some “pick me” foods, supplements, and other dietary trends carry an air of exclusivity, which can amount to a waste of money and pretty much always won’t be the panacea for health they’re often touted to be. 

“The cycling of ingredients in and out of the spotlight can leave us feeling that we need to partake in every food trend that crosses our feeds,” Pasquariello adds. “This can lead to excessive rumination over food choices, which isn't healthy for most people.” All things considered, she suggests leaving into the parts of food and cooking that are inherently enjoyable for you—whether or not they’re destined to get engagement across your social channels.