Which Nutrients Should You Get Less Of In Your Diet?

October 31, 2025 •

3 min read

According to the World Health Organization, unhealthy diet and lack of physical activity are leading global risks to health. To reduce your risk of noncommunicable diseases like heart disease and diabetes, it's crucial to understand which nutrients you should get less of in your diet.

Quick Summary

Excessive intake of certain nutrients can negatively impact health over time. Reducing added sugars, saturated fats, and sodium can help prevent chronic diseases, promote weight management, and improve overall well-being. Smart food choices and cooking methods are key to dietary moderation.

Key Points

Reduce Added Sugars: Limit intake of sugar-sweetened beverages, desserts, and processed foods to reduce weight gain and disease risk.
Limit Saturated and Trans Fats: Cut down on saturated fats from animal products and avoid industrial trans fats to improve heart health and cholesterol levels.
Control Sodium Intake: Reduce sodium from processed foods and condiments to help manage blood pressure and lower the risk of heart disease and stroke.
Make Wise Food Choices: Opt for whole, unprocessed foods and use herbs and spices instead of excess salt to enhance flavor.
Cook at Home: Preparing meals yourself gives you control over the amount of added sugars, fats, and sodium in your food.
Replace Unhealthy Fats: Substitute saturated fats with healthier unsaturated fats found in nuts, seeds, and vegetable oils.

The 'S' Nutrients: Sugars, Saturated Fats, and Sodium

When it comes to healthy eating, it’s not just about what you should add to your plate, but also what you should reduce. The key culprits that most dietary guidelines recommend limiting are often referred to as the 'three S's': sugars, saturated fats, and sodium. Excessive intake of these nutrients is linked to a higher risk of chronic health conditions like heart disease, type 2 diabetes, and high blood pressure.

Added Sugars

While natural sugars found in whole foods like fruits are generally fine, added sugars are the primary concern. Added sugars are those added during the processing of foods or preparation and are often found in sugary drinks, desserts, and processed snacks. Overconsumption of added sugars can lead to a variety of health issues, as studies suggest a link to weight gain, inflammation, and heart disease risk.

Common sources of added sugars:

Sugar-sweetened beverages (soda, sweetened teas, juices)
Baked goods (cookies, cakes, pastries)
Candy and chocolate bars
Sweetened dairy products (flavored yogurt, ice cream)
Certain condiments and sauces (ketchup, BBQ sauce)

Saturated and Trans Fats

Fats are an essential part of a healthy diet, but the type of fat matters. While unsaturated fats found in foods like nuts, seeds, and fish are beneficial for heart health, saturated and trans fats can raise LDL ('bad') cholesterol levels and increase the risk of heart disease. Trans fats, in particular, are considered the most harmful type of fat with no known health benefits.

Tips for limiting saturated and trans fats:

Choose lean cuts of meat and skinless poultry.
Replace butter and lard with heart-healthy oils like olive or canola oil.
Limit consumption of processed and fried foods, which often contain industrial trans fats.
Choose low-fat dairy products.
Be mindful of baked goods, snacks, and pre-packaged meals.

Sodium

Sodium is a mineral that the body needs in small amounts to function properly, but most people consume far more than the recommended daily limit. High sodium intake is a major contributor to high blood pressure, a leading cause of heart disease and stroke. The majority of sodium in our diet comes from processed and packaged foods, not from the salt shaker.

Foods high in sodium to limit:

Processed meats (deli meats, bacon, hot dogs)
Canned soups and vegetables
Salty snacks (chips, pretzels)
Condiments (ketchup, soy sauce, pickles)
Restaurant meals, which often contain high amounts of sodium

Comparison of Fat Types


Feature	Saturated Fat	Unsaturated Fat	Trans Fat
Physical State (Room Temp)	Solid	Liquid	Solid (industrial)
Primary Sources	Animal products (red meat, butter, cheese), tropical oils (coconut, palm)	Plant oils (olive, canola, sunflower), nuts, seeds, fish	Partially hydrogenated oils in processed foods (baked goods, fried foods)
Health Impact	Raises LDL ('bad') cholesterol, increases heart disease risk	Lowers cholesterol, reduces heart disease risk	Increases LDL and decreases HDL ('good') cholesterol, causes inflammation, high risk of heart disease
Dietary Recommendation	Limit to less than 10% of total calories	Encourage intake to replace unhealthy fats	Avoid whenever possible; no safe level of consumption

Making Healthier Choices

Reducing your intake of these harmful nutrients doesn't mean sacrificing flavor or enjoyment. Making conscious changes can have a significant positive impact on your health. This involves cooking more meals at home from scratch, carefully reading food labels, and making informed substitutions.

Here are a few ways to start:

Season with herbs and spices instead of salt. Experiment with fresh or dried herbs, garlic, onion powder, and lemon juice to enhance flavor.
Choose whole foods over processed options. Whole foods are naturally lower in added sugars, sodium, and unhealthy fats.
Opt for water or unsweetened beverages. Reduce your intake of soda, sports drinks, and fruit juices that are high in added sugars.
Prepare your food with healthy cooking methods. Instead of frying, try baking, steaming, or grilling.
Read ingredient lists and nutrition facts. Look for products labeled "low sodium," "no salt added," or with minimal added sugars.

Conclusion

Prioritizing which nutrients you should get less of in your diet is a powerful step towards better health. By focusing on reducing added sugars, saturated fats, and sodium, you can significantly decrease your risk of chronic diseases like heart disease and type 2 diabetes. The good news is that these changes often lead to discovering more flavorful and wholesome foods. Small, consistent efforts to improve your dietary choices will yield substantial long-term benefits, promoting vitality and well-being. It’s a manageable and rewarding journey towards a healthier you.

Frequently Asked Questions

Natural sugars are found in whole, unprocessed foods like fruits and milk, and are often accompanied by other nutrients. Added sugars are sweeteners put into foods and drinks during processing or preparation, such as table sugar or high-fructose corn syrup, and provide empty calories.

Trans fats are a type of fat that both increases harmful LDL cholesterol and decreases beneficial HDL cholesterol. They also cause inflammation, and studies have shown even small amounts can significantly increase the risk of heart disease.

Instead of relying on salt for flavor, you can use a variety of herbs, spices, and other seasonings. Garlic powder, onion powder, paprika, lemon juice, and black pepper are excellent options. You can also rinse canned vegetables to reduce their sodium content.

For many people, reducing salt intake is an effective way to lower blood pressure. Studies have shown that a low-sodium diet can significantly lower blood pressure, sometimes as effectively as medication, particularly for individuals with salt sensitivity.

The majority of sodium consumed by Americans comes from processed, packaged, and prepared foods, including bread, deli meats, pizza, and condiments. Only a small portion comes from the salt shaker.

While it's important to limit saturated fat intake, recent research suggests that some saturated fat can be part of a healthy diet, especially when it comes from less processed sources like dairy. The key is moderation and replacing it with heart-healthy unsaturated fats where possible.

You can reduce sugar intake by swapping sugary drinks for water, choosing fresh fruits over sugary snacks, and reading food labels to pick products with lower added sugar content. Also, use natural sweeteners like berries to flavor plain yogurt instead of buying pre-sweetened versions.