What food groups do you need to eat less of?

November 23, 2025 •

4 min read

According to the World Health Organization, limiting free sugars to less than 10% of total energy intake is part of a healthy diet. To achieve this and other vital health goals, it is important to understand what food groups you need to eat less of for improved long-term wellness.

Quick Summary

A practical guide outlining key food groups to reduce for optimal health, such as highly processed items, refined grains, and sources of added sugar and unhealthy fats.

Key Points

Prioritize whole foods: Reduce your reliance on packaged and ultra-processed foods, opting for fresh, whole ingredients whenever possible.
Cut back on added sugar: Be aware of hidden sugars in drinks, condiments, and packaged snacks to reduce excess calorie intake.
Choose healthy fats: Limit saturated and trans fats found in fried and processed foods, favoring unsaturated fats from sources like fish, nuts, and olive oil.
Swap refined for whole grains: Replace refined carbohydrates like white bread and pasta with whole-grain alternatives for more fiber and sustained energy.
Reduce excess sodium: Read labels and limit high-sodium processed meats and snacks to manage blood pressure and reduce heart disease risk.
Cook more at home: Preparing your own meals gives you control over ingredients, allowing you to easily reduce unhealthy fats, sugar, and salt.
Focus on moderation: It is okay to enjoy high-calorie treats occasionally, but mindful moderation is key to maintaining a balanced diet.

Understanding 'Eat Less' Food Groups

A balanced diet is built on a foundation of nutrient-dense foods, which provide a high concentration of important vitamins, minerals, and other essential elements relative to their calorie count. Conversely, some food groups are considered 'eat less' because they are high in calories but low in nutritional value, often containing excess unhealthy fats, added sugars, and sodium. Making mindful choices to limit these items can help prevent long-term health issues like obesity, heart disease, and diabetes. This guide provides a detailed look into the primary food groups to consider reducing, along with actionable steps and healthier alternatives.

Highly Processed and Packaged Foods

Ultra-processed foods are formulations of industrial ingredients and contain very little, if any, whole food. They are engineered to be convenient, highly palatable, and often contain additives, colorings, and flavorings. Common examples include packaged snacks, sodas, breakfast cereals, and frozen pizzas. These foods are frequently linked to increased calorie intake and can contribute to weight gain and chronic disease. By prioritizing meals made from scratch and focusing on whole, unprocessed ingredients, you can significantly reduce your intake of these nutritionally poor items.

Practical Swaps for Processed Foods

Instead of: Packaged chips or crisps. Choose: Homemade kale chips, air-popped popcorn, or a handful of unsalted nuts.
Instead of: Sugary breakfast cereals. Choose: Plain oatmeal topped with fresh fruit and a sprinkle of cinnamon, or a vegetable omelet.
Instead of: Store-bought cookies and cakes. Choose: Baked apples with a dash of cinnamon or a small portion of dark chocolate.

Added Sugars and Sugary Drinks

Added sugars are sugars and syrups put into foods and drinks during processing or preparation. High consumption of these 'free sugars' is a major contributor to unhealthy weight gain, type 2 diabetes, and dental issues. Sources are not always obvious, and many people unknowingly consume large amounts through beverages and packaged foods. The World Health Organization recommends limiting free sugar intake to less than 10% of daily calories.

Foods and Drinks High in Added Sugar

Soft drinks, energy drinks, and sweetened fruit juices
Cakes, cookies, pies, and doughnuts
Flavored yogurts and cereals
Condiments like ketchup and BBQ sauce
Candy and other confectioneries

Unhealthy Fats: Saturated and Trans Fats

Fats are an essential part of a healthy diet, but the type of fat is crucial. Saturated and trans fats are considered unhealthy and should be consumed sparingly, while unsaturated fats are beneficial. Excessive intake of saturated fat can raise blood cholesterol levels, increasing the risk of heart disease. Trans fats, particularly industrially-produced trans fats found in many fried and pre-packaged baked goods, offer no health benefits and should be avoided entirely.

Comparison of Fats


Type of Fat	Sources to Limit	Healthier Alternatives
Saturated Fats	Red and processed meats, full-fat dairy, butter, coconut oil	Lean meats, avocados, nuts, fish, olive oil
Trans Fats	Fried foods, packaged baked goods (cookies, cakes), shortening, margarine	Healthy cooking oils (olive, sunflower), whole-food snacks

Refined Grains and Carbohydrates

Refined grains are processed to remove the bran and germ, which contain dietary fiber, iron, and B vitamins. This process gives them a longer shelf life but strips away much of their nutritional value. Consuming refined grains, such as white bread, white rice, and pasta, can cause a rapid spike in blood sugar levels. Whole grains, on the other hand, retain all parts of the grain and are rich in fiber and nutrients that support stable blood sugar and digestive health.

Sodium-Rich and Salty Foods

While sodium is necessary for body function, most people consume far more than the recommended daily limit. High sodium intake, largely from processed and restaurant foods, contributes to high blood pressure, a major risk factor for heart attack and stroke. Reducing sodium is a key aspect of lowering cardiovascular risk. Salt intake can be lowered by limiting high-sodium condiments and salty snacks, and by choosing lower-sodium products.

Examples of High-Sodium Items

Processed meats (bacon, sausage, deli meats)
Salty snacks (chips, pretzels)
Canned soups and vegetables
Fast food meals and takeaways
Certain cheeses

Conclusion: Making Smarter Dietary Choices

Changing dietary habits is a journey, not a race. By focusing on which food groups you need to eat less of, you can make gradual, sustainable changes that lead to lasting health benefits. Small adjustments, like swapping refined grains for whole grains or choosing water over sugary drinks, can have a significant impact over time. The key is to prioritize whole, unprocessed foods that are rich in nutrients, and limit those that offer little nutritional value while being high in added sugars, unhealthy fats, and sodium. Being mindful of these choices will empower you to build a healthier, more resilient body for years to come. For more on dietary improvements, explore the insights provided by authoritative sources, such as Harvard Health's advice on fighting inflammation.

Frequently Asked Questions

Limiting certain food groups, such as those high in added sugars, unhealthy fats, and sodium, is important because they contribute to conditions like obesity, heart disease, high blood pressure, and type 2 diabetes.

The biggest problem with ultra-processed foods is their low nutrient density and high content of unhealthy fats, added sugars, and sodium, which can lead to overconsumption and negative health outcomes.

No, not all carbohydrates are bad. The key distinction is between refined grains and whole grains. You should limit refined carbohydrates, but whole grains are a vital source of fiber and nutrients.

You can reduce your sugar intake by making simple swaps, such as replacing sugary drinks with water, choosing fresh fruit over sugary snacks, and using less sugar in coffee or tea.

Healthier alternatives to salty snacks include air-popped popcorn, unsalted nuts or seeds, edamame, and vegetable sticks with a healthy dip like hummus.

No, complete elimination is not necessary for most people. The goal is to eat these foods less often and in smaller amounts, focusing on moderation rather than total avoidance.

For healthier options, consider moving to low-fat or fat-free dairy products and choosing lean meats, poultry, or fish instead of fatty or processed cuts.