Which food is not necessary in a balanced diet? A Guide to Identifying Empty Calories

October 17, 2025 •

4 min read

According to the World Health Organization, limiting your intake of free sugars to less than 10% of your total energy intake is part of a healthy diet, meaning many common sources of free sugars are unnecessary additions. Knowing which food is not necessary in a balanced diet is crucial for optimizing your nutrition and protecting your long-term health.

Quick Summary

This article explores foods and ingredients that are non-essential for a balanced diet. It defines 'empty calories' and details why ultra-processed items, excessive sugar, unhealthy fats, and sodium should be limited. It explains their impact on health and offers guidance for a more nutritious eating plan.

Key Points

Empty Calories Defined: Unnecessary foods are often 'empty calories', providing energy but little to no nutritional value, unlike nutrient-dense whole foods.
Limit Added Sugars: Sources like sugary drinks, candy, and baked goods contribute to weight gain and chronic disease risk and are not needed in a balanced diet.
Avoid Ultra-Processed Foods: Many packaged snacks, convenience meals, and fast foods are high in unhealthy fats, sugar, and salt, and low in essential nutrients like fiber.
Manage Unhealthy Fats and Salt: Minimize intake of solid and trans fats (e.g., in fried foods and margarine) and excess sodium found in processed foods to support heart health.
Prioritize Whole Foods: A balanced diet is built on a variety of whole, minimally processed foods such as fruits, vegetables, whole grains, and lean proteins.
Make Mindful Substitutions: Swapping out unnecessary foods for healthier alternatives, like choosing water over soda or nuts instead of chips, can significantly improve your diet.

The Core Concept: Distinguishing Necessary from Unnecessary

The foundation of a balanced diet is built on consuming a variety of nutrient-dense whole foods, including fruits, vegetables, whole grains, and lean proteins, which provide the essential vitamins, minerals, and fiber your body needs. Conversely, unnecessary foods—often referred to as 'empty calories' or 'discretionary foods'—provide energy but offer little to no nutritional value. These foods are not required for a healthy diet and can contribute to weight gain and chronic health issues if consumed in excess. The key is not to view certain foods as 'bad' but to understand their role in your diet, prioritizing wholesome options while treating non-essential items as occasional treats.

Added Sugars and Sweetened Beverages

One of the most significant sources of unnecessary calories comes from added sugars. Sugar-sweetened beverages (SSBs), such as sodas, fruit drinks, and energy drinks, are particularly problematic as they are a major source of added sugar in many diets. These liquids contain high levels of sugar but lack fiber, leading to rapid blood sugar spikes without providing a feeling of fullness. A single can of soda can easily contain more added sugar than the recommended daily limit for an adult. Overconsumption of added sugars is strongly linked to weight gain, type 2 diabetes, heart disease, and dental problems. While natural sugars found in whole fruits are paired with fiber and other nutrients, the concentrated sugars in juices and sweetened foods offer fewer benefits and should be limited.

The Problem with Ultra-Processed Foods

Ultra-processed foods are another category that is largely unnecessary for a healthy diet. These items, including many packaged snacks, convenience meals, and fast food, are formulated to be low-cost, convenient, and highly palatable, often using artificial ingredients. They are typically high in unhealthy fats, added sugars, and sodium, while being stripped of essential nutrients like fiber, vitamins, and minerals during processing. Studies have linked a high intake of ultra-processed foods to increased risks of obesity, cardiovascular disease, and certain types of cancer. The convenience and addictive qualities of these foods can lead to overconsumption and the displacement of more nutritious, whole food options.

Examples of common ultra-processed foods to limit:

Processed Meats: Hot dogs, sausages, and bacon often contain high levels of saturated fat, sodium, and nitrates, which have been linked to health concerns.
Sugary Snacks and Desserts: This includes cookies, cakes, pastries, candy, and ice cream, which are dense in calories from added sugar and unhealthy fats.
Salty Snacks: Chips, crackers, and other packaged snack foods are typically high in sodium and unhealthy fats.
Breakfast Cereals: Many children's cereals are high in added sugar, preservatives, and artificial dyes.
Frozen and Ready Meals: These convenient options often contain excessive sodium and preservatives to increase shelf life.

Unhealthy Fats and Excess Sodium

Some fats are essential for a healthy diet, particularly unsaturated fats found in foods like olive oil, nuts, and avocados. However, solid fats and trans fats are largely unnecessary and can be detrimental to health. Industrially-produced trans fats, often found in fried and baked goods, raise 'bad' LDL cholesterol and lower 'good' HDL cholesterol, increasing the risk of heart disease. Saturated fats, while less harmful than trans fats, should also be limited. Excessive sodium, commonly found in processed foods and restaurant meals, contributes to high blood pressure, which is a major risk factor for heart disease and stroke.

Comparison Table: Unnecessary vs. Necessary Foods


Feature	Unnecessary/Highly Processed Foods	Necessary/Whole Foods
Nutrient Density	Low in essential nutrients; provide mostly empty calories.	High in essential vitamins, minerals, and antioxidants.
Fiber Content	Generally very low, as it's lost during processing.	Naturally high in fiber, supporting digestion and satiety.
Added Ingredients	Contains high levels of added sugar, salt, artificial flavors, and preservatives.	Unprocessed or minimally processed; no or minimal additives.
Impact on Health	Associated with increased risk of chronic diseases like obesity, diabetes, and heart disease.	Supports overall health, weight management, and disease prevention.
Satiety	Engineered to be hyper-palatable, leading to overeating.	Promotes a feeling of fullness due to fiber and protein content.
Convenience	Often ready-to-eat with long shelf life.	Requires preparation, cooking, and has a shorter shelf life.

How to Shift Your Diet Towards Healthier Choices

Making the shift away from unnecessary foods doesn't require a complete overhaul overnight. Simple substitutions can make a significant impact. For instance, replace sugary sodas with water infused with fresh fruit or herbal tea. Instead of processed breakfast cereals, opt for oatmeal topped with fresh fruit and nuts. When a craving for a salty snack arises, try air-popped popcorn or a handful of nuts instead of chips. Cooking more meals at home with fresh, whole ingredients allows you to control the amount of added sugars, salts, and unhealthy fats. This mindful approach allows for occasional indulgences without making unnecessary foods a regular part of your diet. The Australian Dietary Guidelines provide excellent guidance on balancing your food intake from the main food groups and limiting discretionary choices.

Conclusion: The Path to a Healthier Plate

In summary, the foods that are not necessary for a balanced diet are primarily those providing 'empty calories' from added sugars, solid fats, and excess sodium. This includes most ultra-processed snacks, fast food, and sugar-sweetened beverages. While whole foods are packed with essential nutrients, these unnecessary items are stripped of nutritional value and can lead to overeating and chronic health problems. By focusing on whole, minimally processed ingredients and viewing high-fat, high-sugar, and high-salt items as occasional treats, you can cultivate a more nutrient-dense and health-supportive eating pattern. Understanding this distinction is the first step towards making more informed and beneficial dietary choices for your long-term well-being.

Frequently Asked Questions

Examples of empty calorie foods include sugary drinks, cakes, cookies, pastries, candy, chips, and processed meats. These items are high in calories from added sugars and solid fats but offer minimal essential vitamins and minerals.

Yes, for most people, it's okay to enjoy junk food occasionally as a 'discretionary choice'. The key is moderation, ensuring these items do not regularly replace nutrient-dense foods in your diet.

No, not all processed foods are bad. Simple processing, like cutting vegetables, is fine. The concern is with 'ultra-processed' foods, which contain many additives and lose most nutritional value. Some processed foods like pasteurized milk or canned beans can still be part of a healthy diet.

SSBs are problematic because they provide high levels of calories from sugar with little nutritional value and lack fiber. This can cause blood sugar spikes and contributes to weight gain, as liquids don't provide the same feeling of fullness as solid foods.

Saturated fats are solid at room temperature and primarily found in animal products, like fatty meat and butter. Trans fats, particularly industrially-produced ones, are created during food processing and are considered the most harmful, increasing bad cholesterol and heart disease risk. Both should be limited, but trans fats should be avoided entirely.

To reduce excess sodium, limit high-sodium condiments and salty snacks. Choose lower-sodium product versions, limit your consumption of processed and restaurant meals, and season your food with herbs and spices instead of salt when cooking.

Replace empty-calorie foods with nutrient-dense alternatives to ensure adequate energy. For example, swap a sugary snack for a handful of nuts or a piece of fruit, which provides both calories and valuable nutrients like fiber and healthy fats.