Limit how much of these low nutrient foods and drinks you consume, and replace them with healthier and better options.
One of the easiest ways to improve your diet is to learn how to identify the most unhealthy foods and replace them with better options.
However, viewing foods through a lens of “good” or “bad” can make decisions even harder, says Brogan Taylor, RD, a registered dietitian at Banner Health in Phoenix, Arizona.
She says that most people wouldn’t eat if it were as easy as knowing which foods were good or bad for our health. Many of the most addictive (and unhealthy) foods are a tempting combination of carbs and fat—along with some added sugar, salt, or both—designed to keep us munching.
Here are ten commonly consumed foods and drinks that Taylor and other experts recommend limiting:
- Processed meats like bacon, hot dogs, and cold cuts
- Sodas
- White bread
- French fries
- Fast food burgers
- Donuts
- Processed cheese
- Potato chips
- Processed snack foods
- Alcohol
Regarding “the worst” foods, though, Taylor doesn’t forbid anything but instead works with her clients to find long-term solutions for decreasing or replacing those foods. She encourages her clients to eat more of certain things — items packed with nutrients such as fruits, veggies, nuts and seeds, and lean proteins. She says that focusing on the positive can help decrease the amount of low-nutrient food they consume.
“It’s about understanding how different foods can impact our health and making informed choices,” she says.
Keep reading to learn more about the worst foods and suggestions for healthier alternatives.
1. Processed Meats Like Bacon, Cold Cuts, and Hot Dogs
Processed meats like bologna, ham, and bacon are high in calories and salt and are linked to increased risk of heart disease due to their impact on cholesterol and blood pressure, says Julia Zumpano, RD, a registered dietitian at Cleveland Clinic in Ohio.
Research suggests that processed meat has a more significant impact on the risk of heart disease and death than unprocessed red meat or chicken.
There’s also evidence that cancer-causing chemicals are formed in processed meats, says Zumpano. As a result, processed meats are now classified as carcinogens by the World Health Organization. Nutrients per 100 gram (g) serving, according to U.S. Department of Agriculture FoodData Central:
Healthier Substitutes
Try to go for lean protein sources like grilled chicken breast or tofu instead of reaching for that sub or hoagie, says Zumpano. “These alternatives provide protein without the harmful additives found in processed meats,” she says.
2. Sodas
- Taylor sees many clients who drink a lot of soda.
“They know it isn’t something they should consume a lot of, but it can be a tough habit to quit,” she says.
Soda and other sugary drinks are linked to weight gain, obesity, type 2 diabetes, tooth decay, and cavities.
Rather than trying to get people to switch from regular soda to diet soda, she works with people to decrease their intake overall.
Healthier Substitutes
Water and herbal teas are great options to try instead of soda, says Taylor.
“My goal is to help people increase water intake as much as possible, but if they can use alternatives such as sparkling water, flavoring packets, fruit-infused water, or herbal teas, it will still decrease total added sugar,” she says.
3. White Bread
Although many people express concern about how much bread they are eating, Taylor says that trying to cut it out ultimately leads to more eating.
White bread is made from refined flour and is stripped of fiber and nutrients during processing. This can lead to rapid spikes in blood sugar levels and may contribute to weight gain, insulin resistance, and other metabolic issues.
Healthier Substitutes
Taylor says whole-grain bread is an excellent alternative to white bread because it contains more fiber, vitamins, and minerals and stabilizes blood sugars.
4. French Fries
French fries are typically deep-fried in unhealthy oils and loaded with salt, making them high in calories, saturated fats, and sodium. Consuming fried foods regularly can increase the risk of obesity, heart disease, and other chronic conditions.
Healthier Substitutes
Zumpano says oven-baked potato wedges seasoned with herbs and spices are a tasty swap. To make them crispy, spray the outside of the wedges with olive oil.
5. Fast Food Burgers
Taylor says fast foods, including hamburgers, can be challenging for overall health as they are often high in saturated fat, salt, and added sugars.
All of these can lead to chronic health conditions over time, such as diabetes, cardiovascular disease, and obesity, she says.
Healthier Substitutes
Swap your regular ground beef burger for a salmon burger, bean burger, or veggie burger, says Kate Patton, RD, a registered dietitian at Cleveland Clinic in Ohio.
A salmon burger provides healthy fats and protein, and bean and veggie burgers are excellent sources of nutrients and fiber.
6. Donuts
Although donuts are delicious, they only have a little to offer from a health standpoint.
“Donuts are deep fried in highly refined and processed oils, may contain trans fat, are made with bleached white flour, and contain a huge amount of sugar,” says Zumpano.
The amount of sugar in just one donut can lead to a blood sugar spike that ends in an even bigger sugar crash.
Healthier Substitutes
Zumpano says a homemade muffin or scone is a good option if you’re craving a baked good.
She says baking your treat allows you to include ingredients like avocado oil and whole grain flour, and the sugar can be reduced or replaced with applesauce, prunes, or dates.
7. Processed Cheese
Cheese products—think nacho cheese, processed cheese slices, and canned cheese dips—aren’t great health choices for several reasons, says Zumpano.
“Processing may add saturated fats, trans fats, sodium, sugar, coloring, and flavorings, increasing blood pressure, blood sugar, and cholesterol levels. Processed cheeses also tend to have a creamier and stronger flavor, causing them to be more appealing and, therefore, more difficult to control your intake,” she says.
Nutrients per 100 g, according to USDA FoodData Central:
Healthier Substitutes
Choose fresh mozzarella, feta, ricotta, or goat cheese when you’re in the mood for cheese. Zumpano says these cheeses have less fat and sodium than processed cheeses and may contain more protein and calcium.
08. Potato Chips
Potato chips are an example of what is sometimes called “empty calories.” They lack significant nutritional value—they are high in fat but low in protein and fiber.
Healthier Substitutes
Says Taylor, choose a snack food higher in nutrients, such as roasted chickpeas, trail mix, or seaweed crisps. “There are many other options than just chips. “
09. Processed Snack Foods
Processed snack foods like crackers, pretzels, and cookies are often high in unhealthy fats, refined sugars, and artificial additives. Although these foods are often convenient and easy for people to eat on the run, they are typically high in fat and sodium, says Taylor.
And the calories can add up — every day, the average U.S. adult eats a meal’s worth of calories through snacking.
Healthier Substitutes
Says Taylor, choose whole-food snacks like nuts, seeds, fresh fruit, or vegetables with hummus, which are all good sources of essential nutrients, fiber, and healthy fats.
10. Alcohol
Alcohol is complicated for many people, and overuse can be a struggle, says Taylor.
Alcohol not only contains calories without any nutritional value, but excessive alcohol use can also lead to many health problems, including high blood pressure, heart disease, and stroke. The less you drink, the better.
Healthier Substitutes
Mocktails, sparkling water with fruit, or a nonalcoholic version of wine or beer. Not only are these better for your liver and pancreas, but they’re also often lower in calories, says Taylor.
The Takeaway
While labeling certain foods as villains is tempting, focusing on nutrient-packed alternatives may lead to a healthier mindset. Rather than banning foods outright, think about how you can replace them with more nutritious options. Making informed swaps can help you stay on a sustainable path to better eating habits.
