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Eliminate These 19 Foods from Your Diet for Optimal Health

3 minute read


Food can be dangerous to our health if we aren’t careful. Food products may be packaged and promoted as “natural”, “low fat”, and “low sugar”, and still do damage to your waistline. There are the usual suspects like candy and soda, but others aren’t so obvious.

We recommend moderation instead of outright restriction, though everyone is different. Today, we’ll highlight a list of foods that you’d do well to avoid. A dietitian, or some independent online research, can help determine how often certain foods should be consumed. Better yet, start a search online today, and learn how to optimize your health!

Theater Popcorn

Opt for air-popped popcorn with a bit of olive oil and sea salt for a lower calorie, cheaper and healthier snack.

Fried Chicken

Baking chicken in the oven instead of frying it can halve the calories, and using whole grains instead of the usual breading can add extra nutrition.

Fettuccine Alfredo

Tomato-based sauces or whole grain pasta provide healthier options, and adding finely diced vegetables like peppers and mushrooms will up the vitamin content of the dish.

Fancy Coffee

Take your coffee black or with a bit of cow’s milk, almond milk or soy milk, and avoid adding syrupy shots, whipped cream, and drizzled-on sauces.

Delivery Pizza

Make your own pizza at home with a thin crust, low-fat cheese, and roasted vegetables.

Baked Potatoes

Swap out butter for low-fat sour cream or plain Greek yogurt, add low-fat cheese, and salsa or green onions to make this dish a smart choice.


Swap fried potatoes for baked wedges, add chili or tomato-based ragu, and sprinkle on low-fat cheese.

Beer Nuts

Enjoy unsalted peanuts in their shell to snack on during sports games. Raw peanuts in the shell reduce the risk of cardiovascular disease.

Mixed Drinks

Opt for drinks mixed with soda water, fresh fruit juice, and fresh or frozen fruit instead of high-calorie cocktails.


Make a fruit smoothie by blending low-fat yogurt with mixed fruit, or make a healthy smoothie by combining plain Greek yogurt with a frozen banana, frozen berries, baby spinach, and vanilla almond milk or water.

White Bread

Swap out white bread for whole grain bread, pasta, rice, crackers, or pretzels.

Fruit Juice

Read the labels and avoid fruit juice if possible. If you must purchase, opt for the brand with the least amount of sugar.


Choose grass-fed organic butter instead of margarine, which contains highly processed vegetable oils.


Most desserts are full of refined sugar, overly processed flour, and fats like shortening and oils, so it’s best to eat them sparingly and in moderation.

French Fries

High in calories, fries are made with potatoes that are often deep-fried and can contain large amounts of acrylamides, a carcinogenic substance.

Sugary Cereals

Choose cereals with less than 12 grams of sugar per serving or blend half high-sugar cereal with half low-sugar cereal to dilute the amount of added sugar.

Processed Meat

Unprocessed meat is a healthier choice because processed meats are often high in sodium, preservatives, and saturated fat. Studies suggest that processed meat consumption is linked to developing colon cancer, type 2 diabetes, and heart disease.

Artificial Sweeteners

Choose natural sweeteners like honey or maple syrup over artificial sweeteners, which lack nutritional value and may lead to weight gain.

Processed Cheese

Regular cheese is full of nutrients and protein, but processed cheese is made from “filler ingredients” and lacks nutritional value.

Eating Clean Doesn’t Have To Be Hard!

It’s important to be mindful of the foods we consume and to avoid those that are harmful to our health. From sugary cereals to processed meats and artificial sweeteners, these foods should be the first items you cut out of your diet.

By making conscious choices and opting for healthier alternatives, we can improve our overall well-being and lead a healthier lifestyle. Remember, moderation is key, and speaking to a dietitian can help you create a balanced and healthy meal plan.

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