Understanding Your Nutrition Diet: Which portion of food should be eaten less?

October 31, 2025 •

4 min read

According to the World Health Organization, most people consume excessive amounts of salt, sugar, and unhealthy fats, while not eating enough fruits and vegetables. A crucial step in a successful nutrition diet is understanding which portion of food should be eaten less, a strategy proven to lower the risk of chronic, noncommunicable diseases such as diabetes and heart disease.

Quick Summary

A healthy diet requires reducing certain food components like ultra-processed items, saturated and trans fats, added sugars, and excess sodium. Making strategic swaps and controlling portion sizes of these unhealthy elements improves overall health and helps prevent chronic disease.

Key Points

Limit Ultra-Processed Foods: Drastically reduce intake of packaged snacks, sugary drinks, and ready-meals, which are high in unhealthy fats, sugar, and sodium.
Cut Down on Saturated & Trans Fats: Decrease consumption of high-fat meats, butter, and commercially fried or baked goods to lower cholesterol and heart disease risk.
Reduce Added Sugars: Avoid sugary drinks and limit intake of sweets, candies, and sauces with added sweeteners to prevent weight gain and tooth decay.
Control Sodium Intake: Minimize salt by checking food labels, cooking at home, and flavoring with herbs and spices instead of salty condiments.
Prioritize Whole Foods: Base your meals on whole, minimally processed foods like fruits, vegetables, lean proteins, and whole grains for maximum nutritional benefits.
Make Gradual Swaps: Don't aim for overnight perfection; make small, consistent changes like replacing refined grains with whole grains or choosing water over soda.
Read Labels Diligently: Check nutritional information for sodium, fat, and sugar content per 100g to compare products effectively.

Most modern diets are characterized by an overconsumption of energy-dense, nutrient-poor foods, which contribute to a wide array of health problems, from obesity to cardiovascular disease. Shifting dietary patterns away from these foods and towards whole, minimally processed options is the cornerstone of improved health. Focusing on reducing the intake of a few specific food portions can create a significant positive impact on your well-being.

The Hierarchy of Foods to Reduce

Not all foods are created equal, and understanding which ones to minimize is key. The following categories represent the food portions that should be eaten less frequently and in smaller amounts to achieve a healthier diet.

Ultra-Processed Foods (UPFs)

These are items made mostly from substances extracted from foods, like fats and starches, and have added ingredients like flavor enhancers, colors, and preservatives. They are engineered to be convenient and hyper-palatable, but offer little to no nutritional value while being high in sugar, sodium, and unhealthy fats. Examples include:

Sweetened beverages (soda, energy drinks)
Packaged baked goods (cakes, cookies, pastries)
Many breakfast cereals, especially those marketed as 'healthy'
Instant noodles and frozen ready-meals
Processed meats like hot dogs and chicken nuggets
Pre-packaged snacks like chips and crackers

Processed and Red Meats

Processed meats like bacon, sausages, and deli cuts are preserved by smoking, curing, or salting. They are often high in saturated fat and sodium. A growing body of evidence links high consumption of processed and red meat with an increased risk of chronic diseases, including colorectal cancer. Opting for lean meats and plant-based protein sources is a healthier alternative.

Saturated and Trans Fats

Excessive intake of saturated fat, found in fatty cuts of meat, butter, and full-fat dairy, can raise blood cholesterol levels and increase the risk of heart disease. Industrially-produced trans fats, often listed as 'partially hydrogenated oils' on labels, are even more harmful and should be avoided entirely. The American Heart Association recommends limiting saturated fat to less than 6% of total daily calories.

Added Sugars

Free sugars, which are any sugars added to foods and drinks, contribute to unhealthy weight gain, obesity, and dental caries. They provide excess calories with no beneficial nutrients. Added sugars are found in obvious culprits like candy and sugary drinks, but also in many condiments and sauces. The WHO recommends limiting free sugars to less than 10% of total energy intake, with a further reduction to below 5% for additional benefits.

Excess Sodium (Salt)

High sodium intake is a major cause of high blood pressure, a leading risk factor for heart disease and stroke. Much of the salt in modern diets comes not from the salt shaker, but from processed and restaurant foods. The WHO recommends a limit of less than 5g of salt per day for adults. Checking labels and cooking at home more often are effective ways to minimize intake.

Practical Strategies for Reducing Unhealthy Portions

Making smarter choices doesn't have to mean sacrificing flavor or convenience. Here are some actionable tips:

Become a label reader: Use the 'per 100g' column on nutritional labels to compare products and choose those with lower amounts of saturated fat, sugar, and sodium.
Prioritize whole foods: Build your meals around unprocessed foods like fruits, vegetables, whole grains, nuts, and legumes.
Master healthier cooking: Swap frying for grilling, baking, poaching, or steaming. Use herbs and spices instead of salt for flavoring.
Control dining out: Ask for sauces on the side, order smaller portions, or share an entrée to manage intake.
Rethink your drinks: Replace sugary drinks like soda and fruit juice with plain water, herbal tea, or naturally flavored seltzers.
Cook at home more often: Preparing meals yourself gives you complete control over ingredients and portion sizes, helping you avoid hidden sugars, salts, and unhealthy fats.

Ultra-Processed vs. Whole Foods: A Comparison


Feature	Ultra-Processed Foods (UPFs)	Whole, Minimally Processed Foods
Nutritional Profile	Low in fiber, vitamins, and minerals; high in unhealthy fats, sugar, and sodium.	Rich in fiber, vitamins, minerals, and antioxidants.
Effect on Appetite	Often engineered to be 'hyper-palatable,' overriding the body's natural satiety cues and leading to overeating.	Fiber and protein content promotes fullness, aiding in appetite control.
Ingredient List	Long list of ingredients, many of which are unfamiliar chemical additives and preservatives.	Short list of natural, recognizable ingredients.
Health Impact	Associated with increased risks of obesity, type 2 diabetes, heart disease, and some cancers.	Supports overall health, digestion, and reduces the risk of chronic diseases.
Example	Packaged cookies, frozen pizza, sweetened cereals.	Fresh fruit, whole grains, lean protein, vegetables.

Conclusion: Embracing a Balanced Approach

Improving your nutrition is not about eliminating all foods you love, but about prioritizing which portion of food should be eaten less. Focusing on reducing ultra-processed items, unhealthy fats, added sugars, and excess sodium can lead to profound and lasting health benefits. Small, consistent changes, such as swapping out a sugary drink for water or choosing whole foods over packaged snacks, can make a monumental difference over time. By educating yourself and making intentional choices, you can regain control of your diet and build a healthier, more vibrant lifestyle.

For more detailed guidance on dietary changes, the World Health Organization's healthy diet fact sheet is an excellent resource.

Frequently Asked Questions

Ultra-processed foods are industrial formulations made mostly or entirely from substances derived from foods and additives, with little to no actual whole food ingredients. They are designed to be convenient, highly palatable, and have a long shelf life, but are often high in sugar, unhealthy fats, and salt.

To reduce saturated fat, choose leaner cuts of meat, trim visible fat, and opt for low-fat dairy products. Use unsaturated oils like olive oil for cooking instead of butter or lard, and grill, bake, or steam foods instead of frying.

Hidden added sugars are common in many packaged foods, not just obvious sweets. They are often in condiments like ketchup and salad dressing, sauces, canned fruit in syrup, and flavored yogurts.

Excess sodium intake can lead to high blood pressure, which is a major risk factor for heart disease and stroke. It can also contribute to kidney problems and fluid retention.

When dining out, ask for sauces and dressings on the side, opt for smaller portion sizes or appetizer-sized meals, or share a main dish with a friend. Many restaurants serve larger portions than necessary, so asking for a to-go box early can help.

No, not all fat is bad. Unsaturated fats, like those found in fish, avocados, and nuts, are considered healthy and can improve blood cholesterol levels when they replace saturated and trans fats in the diet. The goal is to reduce unhealthy fats, not eliminate all fat entirely.

Instead of chips or processed snacks, opt for air-popped popcorn, plain nuts, or a handful of fresh berries. Swap sugary beverages for water with a slice of fruit or sparkling water. Greek yogurt with fresh fruit is also a great high-protein alternative to sugary, low-fat yogurts.