What Nutrition Experts Really Think About the ‘Dinosaur Time’ Spinach Trend That’s Taking Over TikTok

If you have trouble sneaking leafy greens into your diet, there may be an easier way to get your nutrients: Dinosaur Time. This food hack has been popularized on TikTok by creator @sahmthingsup, who eats handfuls of greens such as spinach during what she calls “dinosaur time.” As she explains, it’s a quick and easy way to get more veggies into your diet without having to prepare a whole salad, which the creator says is laborious to make and cumbersome to eat. But what do dietitians think about this trend? We asked experts for their opinions.

What Is Dinosaur Time?

As @sahmthingsup explains, the practice isn’t meant to replace a meal. Instead, she eats handfuls of greens, such as spinach, romaine, or spring mix, before lunch as a way to eat her green leafy vegetables in lieu of making a salad. Since the purpose is just to get nutrients, the creator doesn’t use dressing but encourages people to add whatever they like to make the greens palatable. 

Is Dinosaur Time Healthy?

No question, eating vegetables is a good thing! The USDA Dietary Guidelines specifically recommend eating dark green vegetables every day. And it’s OK to nosh on raw greens if that works for you, says Samantha Peterson, an Arizona-based registered dietitian and founder of Simply Wellness. “Eating raw handfuls of spinach can be a no-fuss win, especially for people who feel overwhelmed by cooking or meal prep,” she says.

Spinach is packed with nutrients, including fiber, which can help with digestion, improve satiety, and stabilize blood sugar, Peterson says. It’s also loaded with magnesium and B vitamins, which help your nervous system function properly. 

There’s some evidence that leafy green vegetables can help keep your brain sharp. They’re key in the MIND diet, which describes a way of eating that helps support cognition throughout your life, explains Ayanna Smart, a registered dietitian who specializes in eldercare. “Green leafy vegetables are sources of folate, vitamin E, carotenoids, and flavonoids, which are all nutrients related to a lower risk of dementia and cognitive decline,” she says.

Are There Any Risks to Trying Dinosaur Time?

Generally, eating raw spinach (and other leafy greens) isn’t particularly harmful. “But for those with thyroid concerns (especially hypothyroidism), consuming large amounts of raw cruciferous vegetables like spinach every single day could become an issue—especially if you’re not balancing it out with cooked veggies or other nutrient-dense foods,” Peterson says. “Spinach is also high in oxalates, which in excess and in raw form can interfere with calcium absorption or contribute to kidney stones in people who are predisposed.”

Further, Smart warns that shoveling food into your mouth is a choking hazard. “I’ve seen videos where people fold up a handful of spinach and just shove it into their mouth. There is a reason that ‘bite-sized’ pieces of food are not very large,” she says. And some people may view the greens as their only veggie source for the day. “With dinosaur time, someone may decide that the spinach they had before their meal was good enough and decide the rest of their meal doesn’t need to be ‘healthy,’” Smart says. 

How to Try Dinosaur Time

You should try this only if it appeals to you as an easy way to include more veggies in your diet. “Nutrition doesn’t have to be complicated to be effective. I’d rather someone eat plain spinach in a moment of ‘dinosaur time’ than skip veggies altogether because they didn’t have time to make a salad,” Peterson says. 

Here are some other tips to consider:

• Since raw spinach can be a source of foodborne illness, Smart recommends rinsing unwashed greens first. (And be sure to wash your hands too!). 
• Rotate your greens—spinach one day, arugula the next, then some kale or romaine, Peterson advises.
• Consider pairing your greens with a fat source (like avocado or olive oil) a few times a week to help absorb the fat-soluble vitamins found in spinach, Peterson encourages. “You can even ‘dinosaur snack’ your greens with a little sea salt or lemon juice for taste and mineral support,” she says.

Bottom line: Dinosaur time is an easy way to get some extra veggies, as long as you eat well-balanced meals throughout the day. “You don’t need a recipe or a dressing—just grab and go. It’s raw, it’s primal, it’s oddly empowering. And sometimes that’s what it takes to build a sustainable habit,” Peterson says.