What food should you eat less often and in small amounts?

December 7, 2025 •

4 min read

According to the World Health Organization, an estimated 1.89 million deaths each year are associated with consuming too much sodium alone. This statistic underscores the importance of being mindful of what food should you eat less often and in small amounts for long-term health and well-being. This guide breaks down the foods to limit and why.

Quick Summary

This article details the types of foods that should be consumed sparingly, focusing on ultra-processed items, high-sugar beverages, and foods rich in unhealthy fats and excessive sodium. It provides a comprehensive breakdown of the associated health risks and practical strategies for reducing intake while making healthier substitutions.

Key Points

Limit Ultra-Processed Foods: Snacks, sugary cereals, and pre-made meals should be consumed sparingly due to high sugar, sodium, and unhealthy fat content.
Reduce Added Sugar Intake: Sugary drinks, candies, and pastries contribute to weight gain and inflammation; choose natural sugars from whole fruits instead.
Avoid Industrially Produced Trans Fats: Often found in baked goods and fried foods, trans fats have no health benefits and increase the risk of heart disease.
Control Sodium Consumption: High sodium, mostly from processed items, leads to high blood pressure; choose low-sodium products and use natural seasonings.
Practice Mindful Moderation: Focus on portion sizes and conscious eating, especially when consuming less healthy items.
Embrace Healthy Substitutions: Replace unhealthy options with whole foods like fruits, vegetables, nuts, and lean proteins.

Understanding the Need for Moderation

While a balanced diet is built on a foundation of whole foods like fruits, vegetables, and lean proteins, it's equally important to understand which foods serve little nutritional purpose and should be limited. Excessive consumption of certain foods is linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and some cancers.

The Impact of Processed Foods

Ultra-processed foods, which are formulated mostly from industrial ingredients and contain additives, are a primary category to watch. Examples include packaged snacks, sugary cereals, and ready-made meals. These items are often high in calories, unhealthy fats, sugar, and salt, but low in essential nutrients like fiber and protein. Habitual consumption can lead to weight gain, inflammation, and other health issues over time.

The Dangers of Excess Sugar

Foods and drinks with high amounts of added sugar offer minimal nutritional value. This includes sodas, sweetened juices, candy, and many pastries. Drinking the equivalent of one 12-ounce soda per day has been linked to a higher risk of type 2 diabetes and ischemic heart disease. Excess sugar intake contributes to weight gain, insulin resistance, and inflammation, stressing the body's systems.

Unhealthy Fats: Trans and Saturated

Certain fats, specifically industrially produced trans fats and high amounts of saturated fats, should be minimized. Trans fats are the worst for your health and have no known health benefits. They raise "bad" (LDL) cholesterol and lower "good" (HDL) cholesterol, increasing the risk of heart disease and stroke. Saturated fats, found in fatty meats and full-fat dairy, are also best consumed in moderation.

Hidden Sodium in Your Diet

The majority of sodium intake for most people comes not from the salt shaker, but from processed and restaurant foods. High sodium consumption is a major contributor to high blood pressure, which is a leading risk factor for cardiovascular disease. Common culprits include canned soups, cured meats, condiments, and certain cheeses.

A Comparison of High-Intake vs. Small-Amount Foods


Feature	Foods to Eat Less Often (High-Intake)	Foods to Prioritize (Small-Amount Intake)
Energy Source	High in simple carbs and unhealthy fats, leading to energy spikes and crashes.	Balanced macronutrients (protein, healthy fats, complex carbs), providing sustained energy.
Nutrient Density	Low nutritional value, often fortified artificially.	High in natural vitamins, minerals, and antioxidants.
Impact on Weight	High calorie density often leads to weight gain and obesity.	Lower calorie density, rich in fiber, promotes feelings of fullness and weight management.
Heart Health	Increases "bad" cholesterol and risks of heart disease due to trans and saturated fats.	High in healthy unsaturated fats (like nuts and avocado), promoting better cholesterol levels.
Blood Sugar	High added sugar content causes rapid blood sugar spikes.	Complex carbohydrates and fiber help regulate blood sugar more effectively.

How to Reduce Consumption and Make Smarter Choices

Reducing your intake of these foods is a gradual process. Small, consistent changes can have a significant impact on your overall health. Start by identifying your most frequent indulgence and finding a healthier alternative. For example, instead of a sugary soda, opt for water infused with lemon or berries. Instead of processed snacks, choose a handful of nuts or a piece of fruit.

Practical Swaps and Strategies

Read Labels: Look at the ingredient list and the Nutrition Facts label. Be mindful of added sugars, sodium levels, and fat content, especially trans fats.
Choose Whole Foods: Build your meals around whole, unprocessed foods like vegetables, fruits, whole grains, and lean proteins. Cook more meals at home to control ingredients.
Moderate Portions: For treats you choose to enjoy, practice mindful eating and be aware of portion sizes. "Eating in moderation" involves being conscious of your body's hunger and fullness cues.
Embrace Plant-Based Alternatives: Explore plant-based proteins like legumes, beans, and tofu as substitutes for processed meats.
Flavor Naturally: Season food with herbs, spices, and natural flavorings instead of relying on high-sodium condiments and sauces.

Conclusion

Understanding what food should you eat less often is a fundamental aspect of maintaining a healthy diet. By consciously limiting ultra-processed foods, sugary drinks, and items high in unhealthy fats and sodium, you can significantly reduce your risk of chronic diseases. The key is not strict deprivation but mindful moderation and making informed substitutions that nourish your body more effectively.

A Final Thought on Dietary Choices

Making dietary changes is a personal journey, and consulting a healthcare professional or registered dietitian can provide tailored advice. Focus on what you can add to your diet—nutritious, whole foods—rather than what you must remove entirely. A balanced approach allows for occasional treats while ensuring your long-term health goals are met. Remember that progress, not perfection, is the goal. For further guidance on healthy eating, resources like the Harvard T.H. Chan School of Public Health's Nutrition Source are invaluable.

Frequently Asked Questions

Common ultra-processed foods include packaged snacks like chips and crackers, sugary breakfast cereals, processed meats such as hot dogs and bacon, and many frozen dinners and fast food items.

To reduce added sugar, swap sugary sodas and juices for water or sparkling water with fruit. Instead of sugary snacks, opt for fruits, nuts, or plain yogurt. Read labels carefully to identify added sugars in processed products.

Red meat can be a good source of nutrients like protein and iron but is not essential for a healthy diet. High consumption is linked to an increased risk of colorectal cancer and heart disease. It is recommended to choose alternatives more often and consume red meat in moderation.

Over 70% of sodium intake comes from processed and restaurant foods, not from table salt. This includes canned foods, processed meats, and condiments.

Focus on substituting high-fat, high-sugar items with nutrient-dense alternatives. Instead of deprivation, focus on satisfying meals made with whole foods, and enjoy less healthy treats in smaller portions occasionally.

Trans fats are artificial fats created by adding hydrogen to liquid oils. They raise 'bad' LDL cholesterol and lower 'good' HDL cholesterol, greatly increasing heart disease risk. There is no known safe level of consumption.

Less healthy foods should be considered 'sometimes' foods, not everyday staples. The key is moderation. A healthy diet allows for occasional small indulgences, provided they don't dominate your overall eating pattern.