What things are important to have low amounts of in our diet?

January 13, 2026 •

3 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. Understanding what things are important to have low amounts of in our diet is crucial for preventing chronic diseases like heart disease and diabetes.

Quick Summary

Limiting your intake of added sugars, saturated and trans fats, sodium, and highly processed foods is key for a healthier diet. Reduce empty calories by focusing on whole, nutrient-dense foods to prevent obesity and chronic illness.

Key Points

Reduce Added Sugars: Limit intake from sugary drinks, sweets, and processed foods to less than 10% of daily calories to combat weight gain and heart disease.
Cut Unhealthy Fats: Minimize saturated fats from animal products and completely avoid industrially-produced trans fats found in fried foods and baked goods to protect your heart.
Lower Sodium Intake: Decrease consumption of salt, especially from processed foods, to reduce blood pressure and prevent heart attack and stroke.
Limit Ultra-Processed Foods: Reduce reliance on packaged snacks, fast food, and frozen meals, which are high in unhealthy ingredients and empty calories.
Prioritize Whole Foods: Focus your diet on fresh fruits, vegetables, whole grains, and lean proteins, which naturally have low amounts of harmful additives.
Read Food Labels: Become an expert at reading nutrition labels to identify and avoid hidden sources of added sugars, trans fats, and high sodium.

Prioritizing Health: The Case for Low-Intake Foods

For optimal health, focusing on what to include in our diet is just as important as knowing what to limit. Many dietary choices today contribute to an overconsumption of certain elements that can harm our long-term health. The core culprits are often added sugars, unhealthy fats, and excessive sodium, often found hidden within ultra-processed foods. By consciously reducing our intake of these items, we can significantly improve our well-being and decrease our risk of developing noncommunicable diseases (NCDs).

The Dangers of Added Sugars

Added sugars are found in many places beyond the obvious sweets and sugary drinks, and contribute high empty calories with little nutritional value. High intake is linked to various health problems. Limiting added sugars to less than 10% of total daily calories is often recommended. Reducing sugar intake involves swapping sugary drinks for water and being mindful of sugar names on labels.

The Problem with Unhealthy Fats

Healthy fats are necessary, but saturated and trans fats should be consumed in limited amounts.

Saturated Fats: Primarily from animal products and some tropical oils. High intake can raise LDL cholesterol, increasing heart disease risk. Dietary guidelines suggest consuming less than 10% of daily calories from saturated fat.
Trans Fats: Industrially produced trans fats, found in some processed foods, are particularly harmful to heart health. Health experts recommend avoiding these entirely, and many have been banned. Identifying “partially hydrogenated oils” on labels can help avoid them.

The Impact of High Sodium Intake

High sodium intake, often from processed foods, is linked to increased risk of high blood pressure and related conditions. Common sources include bread and processed meats. A recommended limit is less than 5 grams of salt per day. Strategies to lower sodium include cooking with herbs and spices and comparing nutrition labels.

Comparison of Nutrients to Limit vs. Prioritize


Feature	Nutrients to Limit (Consume Low Amounts)	Nutrients to Prioritize (Consume Sufficient Amounts)
Examples	Added Sugars, Saturated Fats, Trans Fats, Sodium	Fiber, Unsaturated Fats, Vitamins, Minerals, Lean Protein
Primary Sources	Processed foods, sugary drinks, fried foods, fatty meats, packaged snacks	Whole grains, fruits, vegetables, legumes, nuts, seeds, fish, lean meat, dairy
Health Impact (Excessive)	Weight gain, obesity, type 2 diabetes, heart disease, high blood pressure, inflammation, tooth decay	N/A
Health Impact (Sufficient)	N/A	Healthy weight, disease prevention, improved digestion, energy levels, and overall vitality
Key Dietary Strategy	Reduce consumption, read labels carefully, choose fresh options, cook at home	Eat a balanced diet, focus on whole foods, variety is key

The Problem with Ultra-Processed Foods

Ultra-processed foods are formulations high in added sugars, unhealthy fats, and sodium. Examples include sugary cereals and fast food. These items are typically low in nutrients and fiber, contributing to excess calorie intake and potential health issues like cancer and heart disease. Cooking from scratch using whole ingredients is a good way to reduce intake of these foods.

Conclusion: Making Conscious Dietary Choices

Adopting a healthy diet involves both consuming beneficial foods and limiting those with harmful ingredients. Reducing intake of added sugars, unhealthy fats (especially trans fats), and sodium can prevent health problems. This often means carefully checking nutrition labels and opting for fresh, whole ingredients. Making gradual, sustainable changes can lead to lasting healthier habits. Guidance can be found in resources like the {Link: Dietary Guidelines for Americans dietaryguidelines.gov/sites/default/files/2021-11/DGA_FactSheet_SaturatedFats-07-09_508c_0.pdf}. Prioritizing cooking at home, increasing fresh produce, and decreasing reliance on processed items are key steps.

Frequently Asked Questions

Excess added sugar provides empty calories, contributing to weight gain and the accumulation of visceral fat. It can also cause systemic inflammation, increase the risk of heart disease and type 2 diabetes, and promote tooth decay.

Saturated fats are typically found in animal products and some tropical oils, increasing LDL cholesterol. Trans fats, especially industrially produced ones, are the most harmful, significantly increasing heart disease risk. Trans fats are often created by processing liquid vegetable oils.

Health guidelines, such as those from the World Health Organization, recommend a daily intake of less than 5 grams of salt, which is equivalent to less than 2 grams of sodium. Most of this intake should come from natural sources, not processed foods.

No, not all processed foods are unhealthy. Some, like shelled nuts or canned beans, can be nutritious. However, ultra-processed foods, such as sugary cereals, packaged cookies, and fast food, are high in unhealthy ingredients and should be limited.

Reducing your intake of these items gradually can 'retrain' your taste buds. Experiment with natural flavor enhancers like herbs, spices, and lemon juice. Drinking enough water can also help, as sometimes thirst is mistaken for hunger or cravings.

When eating out, choose meals with lean protein and plenty of vegetables. Ask for sauces and dressings on the side. Avoid creamy curries and opt for tomato-based sauces. Limit fast food and fried items, choosing grilled or baked options instead.

Check the ingredients list for multiple sugar-related terms, as manufacturers often use several to hide the total amount. Look for ingredients like corn syrup, cane juice, molasses, and words ending in '-ose,' such as fructose and sucrose.