What Foods Are Recommended That We Eat Less?

October 31, 2025 •

4 min read

According to the World Health Organization, an unhealthy diet and lack of physical activity are leading global risks to health, linked to noncommunicable diseases like heart disease and diabetes. To combat this, it is crucial to understand what foods are recommended that we eat less and how to make informed dietary choices for better long-term health.

Quick Summary

Limiting processed foods, added sugars, unhealthy fats, and excess sodium is vital for preventing chronic diseases. By understanding which foods are less beneficial and choosing nutrient-dense alternatives, individuals can improve their diet quality, manage weight, and reduce health risks. Focus on whole foods and be mindful of hidden ingredients.

Key Points

Reduce Ultra-Processed Foods: These are often high in sugar, fat, and salt, and low in nutrients, increasing risks of obesity, diabetes, and heart disease.
Limit Added Sugars: Cut back on sugary drinks and foods with added sweeteners, as excessive intake is linked to weight gain, type 2 diabetes, and high blood pressure.
Control Unhealthy Fats: Minimize saturated and eliminate trans fats found in fried foods, baked goods, and fatty meats to lower cholesterol and heart disease risk.
Lower Sodium Intake: Limit salt from packaged and processed foods to help regulate blood pressure and reduce the risk of cardiovascular and kidney issues.
Read Food Labels: Become an informed consumer by checking labels for hidden sugars, sodium, and unhealthy fats to make better choices.
Prioritize Whole Foods: Base your diet on whole foods like fruits, vegetables, and lean proteins, which are nutrient-dense and more satiating.

The Case Against Ultra-Processed and Refined Foods

Ultra-processed foods are industrial formulations made mostly or entirely from substances derived from foods, with a long list of additives like flavorings, colors, emulsifiers, and preservatives. They are specifically designed to be highly palatable and profitable, which often means they are high in sugar, fat, and salt, while being low in fiber and essential nutrients. A diet rich in these items is strongly associated with an increased risk of obesity, type 2 diabetes, and cardiovascular disease. While some processed foods can be part of a healthy diet, the ultra-processed varieties—such as mass-produced bread, snack foods, sugary cereals, and convenience meals—should be consumed sparingly. Replacing these with minimally processed whole foods, which are closer to their natural state, is a key step toward improving your health.

Why We Need to Cut Down on Added Sugars

Sugary foods and drinks contribute to weight gain, increase the risk of type 2 diabetes, and negatively affect heart health. While sugars found naturally in whole fruits and vegetables are less of a concern, added sugars—found in soda, candy, desserts, and many processed foods—are often considered "empty calories". The World Health Organization recommends limiting free sugars to less than 10% of total energy intake, and ideally below 5% for additional health benefits. High sugar intake can cause inflammation, elevated blood pressure, and high triglycerides, all risk factors for heart disease. The average American consumes about 17 teaspoons of added sugar per day, far exceeding the American Heart Association's recommended limits of 6 to 9 teaspoons.

The Negative Impact of Unhealthy Fats

Just as we limit sugar, we should also be mindful of the types and amounts of fats we consume. While healthy unsaturated fats from sources like olive oil, nuts, and avocados are beneficial, we should eat less saturated fats and avoid trans fats. Saturated fats, found in fatty meats, butter, and full-fat dairy, can increase cholesterol levels and heighten heart disease risk when consumed in excess. Industrially-produced trans fats, often present in fried foods, baked goods, and pre-packaged snacks, are particularly harmful and should be eliminated from the diet as much as possible. Choosing lean meats, trimming visible fat, and opting for reduced-fat dairy products can help reduce intake.

The Problem with Excessive Sodium

Excessive sodium, or salt, intake is another area of dietary concern. A diet high in sodium can lead to high blood pressure, a major risk factor for heart disease and stroke. Over 70% of dietary sodium comes from processed and packaged foods, not just from the salt shaker. Sodium acts as a preservative and flavor enhancer, so even foods that don't taste salty can be loaded with it. The World Health Organization recommends consuming less than 5 grams of salt per day, but many people consume significantly more. High sodium intake can also lead to fluid retention, bloating, and may negatively impact kidney and bone health. Reducing your reliance on processed foods and using herbs and spices for flavoring can help manage sodium levels.

How to Reduce and Replace Less Recommended Foods

Transitioning from processed to whole foods can feel challenging, but making small, consistent changes is effective. Cooking at home more often allows you to control ingredients and avoid hidden sugars, fats, and sodium. Reading food labels is a powerful tool to identify high-sugar, high-sodium products and choose healthier options. Making simple swaps, like choosing whole fruit over sweetened juices or water over sugary drinks, can have a significant positive impact over time.

Comparison of Common Processed vs. Whole Food Alternatives


Feature	Processed Foods	Whole Food Alternatives
Convenience	High (ready-to-eat)	Lower (requires preparation)
Nutrient Density	Lower (vitamins and fiber lost)	Higher (rich in fiber, vitamins, minerals)
Additives	High (preservatives, artificial flavors)	None or minimal
Shelf Life	Long	Short
Satiety	Lower (can lead to overeating)	Higher (fiber-rich, promotes fullness)
Health Impact	Associated with chronic diseases	Reduces risk of heart disease, diabetes

Conclusion: Prioritize Whole Foods for Better Health

Reducing the intake of processed foods, added sugars, unhealthy fats, and excess sodium is one of the most effective strategies for improving overall health and preventing chronic diseases. By focusing on a diet rich in whole foods—vegetables, fruits, whole grains, lean proteins, and healthy fats—we can enhance our nutritional intake, support better digestion, manage weight, and boost energy levels. This intentional shift away from low-nutrient, high-additive items empowers individuals to take charge of their health and well-being, moving towards a more vibrant and healthful life. Start with small, manageable changes, such as swapping sugary snacks for fresh fruit or cooking more meals at home, to build healthier habits over time.

Frequently Asked Questions

Many processed foods, particularly ultra-processed ones, are high in added sugar, unhealthy fats, and salt, and low in essential nutrients like fiber. They are designed to be overconsumed and are linked to an increased risk of obesity, heart disease, and diabetes.

For most adults, the American Heart Association recommends no more than 6 teaspoons (25g) of added sugar per day for women and 9 teaspoons (36g) for men. A typical 12-ounce can of soda contains nearly 10 teaspoons, showing how easily these limits can be exceeded.

Saturated fats are mainly found in animal products like fatty meat and butter, and can increase cholesterol. Trans fats are industrially produced and found in many packaged baked goods and fried foods, and are considered especially harmful to heart health.

A high-sodium diet can cause high blood pressure, which is a major risk factor for heart disease and stroke. Over 70% of sodium intake comes from packaged and processed foods, so reading labels and cooking at home is crucial.

Replace sugary drinks with water or unsweetened tea, opt for whole fruit instead of juice, and choose whole grains over refined white bread or pasta. Swap salty snacks like chips for unsalted nuts or fresh vegetables with hummus.

No, not all processing is bad. Minimally processed foods like pre-washed vegetables, frozen fruits, or pasteurized milk retain most of their nutrients. It's the ultra-processed items with extensive additives and little nutritional value that should be limited.

Yes, reducing or eliminating ultra-processed foods, added sugars, and unhealthy fats can lead to significant health benefits, including weight management. These items are often calorie-dense and less filling, making it easy to overconsume.