In fact, some foods that are commonly called healthy keto foods may not be as healthy as you think. There are many "healthy foods" that I don't feed my family or put in any meal plan I make.

As a holistic Nutrition practitioner, the most important thing that I worry about when I make keto meal plans for moms and families is, whether am I making sure that moms and families are getting the best nutrition that they can. And are they able to do Keto in the most healthy way possible?

Many women come to keto for weight loss which is how I got started too, but when I learned how good I could feel when I formulated my meal plans to optimize my health I felt emotionally and physically better than ever.

I want you to experience feeling that good too, which is why I make these meal plans for moms like you in the first place. There is so much info out there, it can be hard to put it all together and know if you are getting it right.

So why I am leaving these ingredients out of my meal plans, and my kitchen most of the time?

I say "most of the time", because here at She Ketos, we teach most of the time not perfection, we’ve all got to live on the wild side sometimes…Am I right ?

A quick Google search for oxalates will bring you more info than you ever wanted to know about these things. My biggest issue though, is how too much of them makes my joints feel. No, thank you!

Loading up on the spinach and kale found in many healthy keto recipes might not be the best choice. Not to mention, the nutrition in spinach is really hard for your body to even use. A better option is to cook the spinach, but even then the best option is to choose a different leafy veg.

What I do instead? I Swap spinach and kale with low-oxalate greens like arugula, romaine, or bok choy in all the recipes I put in my meal plan. Choosing other leafy greens that still offer nutrients without the risk of oxalate buildup is one of the choices I make when I am making my

And to top it off once again, we have to talk about oxalates. Almonds are packed full of them, and the last thing you need is kidney stones!

What I do instead: Instead of relying on almonds for your fats, I test out recipes that have almond flour with other options like sunflower flower or macadamia nut flour. Another option is psyllium husk which is super high in fiber and has a nice whole grain flavor. When I find ones that work out, that is what I put in my keto meal plan.

This can create a pro-inflammatory environment in the body, negating many of the anti-inflammatory benefits of the keto diet. Chronic inflammation can lead to a variety of health issues, including heart disease and obesity—two conditions many turn to keto to avoid.

And on a side note, because these oils are super-processed your body doesn’t process them quite as well, so they are more likely to be stored as fat, instead of used for all the amazing things fat gets used for, like your feel-good hormones. So if your goal is to lose weight and feel as good then maybe they are not the best choice for you most of the time.

What I do instead: Stick to healthier fats like olive oil, coconut oil, or avocado oil, which are more stable and less likely to cause inflammation. These oils are also rich in antioxidants and are more suitable for cooking at high temperatures. And when in doubt use butter. Whole food fats are always the best option for any good keto recipe.

It has also been linked recently to heart issues, and the studies were pretty solid, eating too much erythritol means you might be creating problems for yourself. Most sugar-free sugar options come with concerns so make sure you do not over do any of them

What I do instead: I love a good sweet flavoured fat bomb, or even adding sweetness in my dressings, so what I always have on hand and put in my keto meal plans is stevia, because I find for my family and my clients it is very well tolerated and it really does add the sweet flavour we are looking for sometimes.

And that is not even talking about the problems with gluten and how it impacts the gut and how it can promote inflammation because of the forever chemicals on it. Over all, I say just skip these most of the time.

What to do instead: Inside my healthy keto meal plan I put recipes for homemade wraps. The best recipe I have found is the keto cottage cheese flatbread, which is high in protein and doesn’t fall apart! The trick is to flip it halfway through so it's brown and lightly crisped on both sides, most recipes do not tell you that part. Maybe I will make that recipe for you soon!

While many foods on the keto diet are marketed as healthy, it’s important to take a closer look at what you’re consuming. Prioritizing whole, minimally processed ingredients in your keto meals will help you maintain better health in the long run. Being mindful of foods like spinach, almonds, seed oils, erythritol, and keto wraps will set you up for success not just with weight loss but also having a body that feels good. And again, what did I say at the beginning, you do not have to be perfect, just do your best.

Remember, a successful keto lifestyle is not just about keeping carbs low—it’s about choosing high-quality ingredients that support your overall well-being.

If this whole keto thing feels like too much work or you just want to know you are doing it right then check out my healthy keto meal plans for moms and families. They are holistic keto plans designed to optimize your health and wellbeing first, and weight loss second( if you need it).

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