Understanding What Foods Should Only Be Eaten in Small Amounts

October 22, 2025 •

4 min read

According to the World Health Organization, most populations consume too much sodium, with an average intake more than double the recommended amount. Understanding what foods should only be eaten in small amounts is a cornerstone of a healthy nutrition diet, focusing on moderation rather than total elimination to support overall wellness.

Quick Summary

A balanced diet emphasizes limiting foods high in added sugar, saturated fats, and sodium, which are often found in processed items. High intake of these foods can increase the risk of chronic conditions like heart disease and obesity. Prioritizing nutrient-dense whole foods and practicing moderation helps achieve long-term health goals.

Key Points

Practice Moderation: Avoid restricting foods completely, but instead, limit those high in added sugar, salt, and unhealthy fats to small, occasional amounts.
Limit Added Sugars: High sugar intake is linked to heart disease, diabetes, and obesity. Cut back on sugary drinks, baked goods, and many processed sweets.
Control Sodium Intake: Excessive sodium from processed foods can lead to high blood pressure. Flavor meals with herbs and spices instead of salt and choose low-sodium options.
Reduce Unhealthy Fats: Saturated and trans fats, found in fatty meats, fried foods, and some dairy, raise cholesterol. Opt for unsaturated fats from sources like olive oil and nuts.
Prioritize Nutrient-Dense Foods: Replace empty-calorie items with whole foods like fruits, vegetables, whole grains, and lean proteins for better nutrition and satiety.
Make Mindful Choices: Use strategies like reading food labels, controlling portion sizes, and cooking at home to consciously manage your intake of less healthy foods.

The Importance of Moderation in a Balanced Diet

Achieving and maintaining a healthy diet is less about strict restriction and more about balanced moderation. Some foods, while enjoyable, offer little nutritional value and can contribute to health issues if consumed excessively. These are often referred to as 'empty calories' because they provide energy without essential vitamins, minerals, or fiber. By understanding and controlling your intake of these items, you can create a sustainable eating plan that satisfies cravings while protecting your health.

Limiting Added Sugar and Refined Grains

Excessive sugar intake is linked to weight gain, obesity, type 2 diabetes, heart disease, and tooth decay. The World Health Organization recommends limiting free sugars to less than 10% of total energy intake, and ideally below 5% for added benefits. Added sugars are widespread in many processed products, often under various names.

Foods high in added sugar include:

Sugar-sweetened beverages like soda, energy drinks, and fruit juices.
Baked goods such as cakes, cookies, and pastries.
Candy, ice cream, and other sweets.
Many sweetened breakfast cereals and flavored yogurts.

Refined grains, like white bread and white pasta, lack the fiber and nutrients found in their whole-grain counterparts. They can cause rapid blood sugar spikes and crashes, potentially leading to weight gain over time. Swapping to whole grains is a simple but effective strategy.

The Dangers of Excessive Sodium and Processed Meats

Most sodium consumption comes from processed foods, not the salt shaker. High sodium intake is a major contributor to high blood pressure, increasing the risk of heart disease and stroke. The CDC notes that top sources of sodium include sandwiches, pizza, soups, and savory snacks.

Processed meats, such as bacon, sausages, and deli meats, are particularly high in sodium, saturated fat, and harmful chemicals like nitrites. In 2015, the World Health Organization classified processed meats as Group 1 carcinogens, citing strong evidence of their link to bowel cancer. Eating processed meats also increases the risk of heart disease and type 2 diabetes.

To reduce sodium and processed meat intake:

Choose fresh, unprocessed meats instead of packaged alternatives.
Flavor food with herbs and spices instead of salt.
Opt for low-sodium or no-salt-added versions of canned goods.
Limit consumption of fast food and pre-packaged meals.

Limiting Saturated and Trans Fats

While some fat is essential for the body, consuming too much saturated and trans fat can raise 'bad' LDL cholesterol levels, increasing the risk of heart disease. Saturated fats are found in animal products and some tropical oils, while industrially-produced trans fats are often in baked and fried goods. The Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of daily calories.

Sources of unhealthy fats to consume sparingly:

Fatty cuts of meat and full-fat dairy products.
Butter, lard, and margarine.
Many fried foods and fast food items.
Packaged snacks like cookies, pastries, and crackers.
Palm and coconut oil.

Comparing Nutrient-Dense vs. Empty-Calorie Foods

Choosing nutrient-dense foods over empty-calorie options is key to a healthy diet. This table provides a clear comparison to guide your choices.


Food Category	Limit/Empty-Calorie Option	Prioritize/Nutrient-Dense Alternative
Snacks	Potato chips, sugary granola bars	Raw vegetables with hummus, unsalted nuts, fresh fruit
Desserts	Ice cream, store-bought cookies	Plain low-fat yogurt with fresh fruit, chia pudding
Beverages	Regular soda, fruit juice (not 100%), energy drinks	Water (plain or sparkling), unsweetened tea or coffee
Meat	Bacon, sausages, fatty processed meats	Lean cuts of poultry, fish, beans, or lentils
Grains	White bread, refined pasta	Whole-grain bread, brown rice, whole-wheat pasta
Fats	Butter, tropical oils, stick margarine	Olive oil, avocado oil, nuts, seeds

Strategies for Successful Moderation

Practicing moderation is a skill that can be developed over time. It's about building awareness and making conscious choices rather than feeling deprived.

Plan your treats: Instead of spontaneous splurges, plan for a small treat. This prevents deprivation and makes the indulgence more satisfying.
Read labels carefully: Become a pro at spotting added sugars and high sodium content on food labels. The % Daily Value is a useful tool.
Use smaller plates and bowls: This psychological trick can help you reduce portion sizes and feel full on less food.
Eat mindfully: Pay attention to your food, savoring its taste and texture. This helps you recognize when you're full and prevents mindless overeating.
Cook at home: Preparing your own meals gives you full control over ingredients, allowing you to reduce added sugar, salt, and unhealthy fats.
Stay hydrated: Sometimes thirst is mistaken for hunger. Drinking plenty of water can help manage appetite and reduce cravings.

Conclusion: A Sustainable Path to Health

Embracing moderation is a more effective and sustainable approach to a healthy diet than rigid, restrictive eating. By intentionally limiting foods high in added sugar, saturated fats, and sodium, and prioritizing nutrient-dense options, you can significantly improve your long-term health. The goal isn't to eliminate these foods entirely, but to relegate them to the small, occasional portions they deserve. Small, consistent changes, such as swapping processed snacks for fresh fruit or choosing whole grains, lead to major positive impacts on your health over time. For more information, the World Health Organization provides additional guidance on promoting healthy eating habits.

Frequently Asked Questions

To eat less processed sugar, try swapping sugary sodas for sparkling water with a squeeze of citrus, and sweetened breakfast cereals for plain oatmeal with fresh fruit. You can also replace candies with a piece of fresh fruit and reduce the amount of sugar used in home baking.

Reduce sodium by using herbs, spices, garlic, and onions to flavor your food. When cooking, use less salt than the recipe calls for, and choose low-sodium or no-salt-added versions of canned goods and processed products.

Saturated fats are typically solid at room temperature and found in foods like fatty meat, butter, and tropical oils. Unsaturated fats, often liquid at room temperature, are considered healthier and are found in plant-based oils, nuts, seeds, and oily fish.

Yes, empty calories are a real concern. They come from foods that are high in energy but low in essential nutrients like vitamins, minerals, and fiber. Consuming too many empty calories can lead to weight gain because they don't provide the satiety needed to feel full.

Yes, a healthy diet can and should include your favorite foods in moderation. The key is to enjoy them occasionally and in small portions, rather than cutting them out completely. This prevents feelings of deprivation and supports a more sustainable eating pattern.

Always check the Nutrition Facts label on packaged foods. Look at the % Daily Value (%DV) for added sugars and sodium. A %DV of 20% or more is considered high, while 5% or less is considered low.

Instead of processed snacks, try options like a handful of unsalted nuts, apple slices with peanut butter, raw vegetables with hummus, or a small portion of plain Greek yogurt with fresh berries.