6 biggest food mistakes Gen Z and Millennials are making

Eating for the ‘gram rather than your nutritional well-being?

The rise of social media has coincided with a surge in food misinformation and unhealthy eating habits among young and young-ish folk, experts warn.

“I see a few recurring misconceptions among Millennials and Gen Z around nutrition,” Kylie Sakaida, MS, RD, best-selling author and Factor’s First No BS (Bad Science) officer, told The Post.

“These generations care deeply about health, convenience and feeling good, but modern food culture can make things confusing,” she said. “Social media, wellness trends and the pressure to optimize everything shape how they eat and talk about food.”

Indeed, research shows that 61% of Millennials and 70% of Gen Z rely on social media for advice, giving propaganda about nutrition ample space to spread.

Sakaida shares the top six food mistakes these generations are making — and how to course-correct.

Prioritizing aesthetics over nourishment 

“Millennials and Gen Z grew up during the rise of clean eating and #WhatIEatInADay content,” said Sakaida.

“A lot of people internalized the idea that healthy food needs to look a certain way: low carb, perfectly plated, matcha in the morning, greens powder by noon.”

Reframe: It is imperative to focus on how food makes you feel, rather than what it looks like on your plate or how a picture of that plate will track on social media, Sakaida said.

Feed yourself, not your feed, if you will.

“Nourishment means energy, satisfaction, a steadier mood and strength,” explained Sakaida. “The most nutritious meals are often simple and not always visually appealing.”

Letting viral trends set the tone for eating

A recent study found that nearly three-quarters of Gen Zers get their meal inspiration from social media.

Sakaida said that viral trends such as “girl dinner,” gut health hacks, #BeanTok, metabolism shots and “cottage cheese everything” can make nutrition feel like a moving target.

“People start to trust virality over the less exciting fundamentals,” she noted.

Reframe: Sakaida recommends leaning on the true and the time-tested rather than the trendy.

“Protein, fiber, plants, hydration and consistency make a bigger impact than any single trending ingredient or wellness trick,” she said.

Believing health has to be extreme to be effective

Modern food and wellness culture is marked by obsessions with resets, detoxes, cleanses and extreme “challenges,” Sakaida said.

“It feels productive and motivating, but it often turns into burnout and all-or-nothing thinking,” she added.

Reframe: Wellness is not a sprint or a hard reset — but rather a consistent commitment, Sakaida emphasized.

“Daily rhythms move the needle more than intense short-term efforts,” she continued. “Small, consistent habits do more for your health than any 30-day challenge ever could!”

Normalizing skipping meals in the name of wellness or productivity

“Between intermittent fasting, coffee replacing breakfast and the culture of being busy, many people skip meals and call it ‘discipline’ or ‘convenience,’ ” said Sakaida.

Unfortunately, the consequences of skipping meals include a starving brain that struggles to focus, regulate mood and make good choices.

Reframe: To fuel mind and body, Sakaida recommends prioritizing regular, balanced meals.

“Eating regularly supports hormones, metabolism, cognitive function and emotional stability,” she said. “Food is a tool that helps you show up as your best self!”

Feeling guilty for leaning on convenience

A legion of influencers would have us believe that healthy eating equals “homemade” or “made from scratch.”

This could be difficult for Gen Zers and Millennials who are juggling careers, side hustles, social lives, existential dread and burnout, leaving them with less time to cook.

Reframe: “Convenience can support health when you choose balanced, satisfying options that help you stay consistent,” said Sakaida.

Quick meals, prepped ingredients or meal kit delivery services like Factor can be part of a healthy, nourishing lifestyle, she added. “Being realistic helps prevent burnout!”

Treating food as social currency

In our modern world, we are often inundated with food content.

“Trying viral restaurants, filming grocery hauls, sharing wellness purchases and posting aesthetic meals are all part of social connection now,” Sakaida said. “Sometimes that turns eating into performance instead of nourishment.”

Reframe: You do not have to perform wellness to be well, Sakaida stressed, and how you feel IRL should take precedence over how you are perceived by others online.

“Healthy eating does not have to be perfect, extreme or curated for social media,” she said. “It does not have to follow resets or trends. The most effective approach to nutrition is one that is enjoyable, consistent and sustainable.”