16 Foods You Should Never Eat: Dietitians’ Guide to Healthier Choices

Dietitians reveal how everyday snacks can undermine wellness and offer swaps.

By Medha deb

Created on Sep 24, 2025

Dietitians reveal how everyday snacks can undermine wellness and offer swaps.

16 Foods You Should Never Eat, According to Dietitians

Many everyday foods may seem harmless or even healthy, but nutrition experts agree some are best left off your plate. Processed meats, overly sweetened drinks, and snacks high in unhealthy fats top the list. Here’s a comprehensive guide—grounded in dietitian expertise—on the foods you really should think twice about eating, and the reasons behind these recommendations.

1. Salami

While it’s a classic sandwich meat, salami’s status as a cured meat makes it a health risk. It’s high in saturated fat and often contains sodium nitrites, preservatives that may transform into inflammatory and potentially carcinogenic compounds. In addition, its salt content can make hypertension and heart disease more likely.

Linked to increased risk of heart disease and hypertension
High in unhealthy saturated fats
Contains sodium nitrites, which may produce harmful chemicals in the body

2. Juice Cocktail

Don’t be fooled by the word “juice.” A juice cocktail usually means added sugars and sweeteners. This ups your calorie count without offering much in the way of nutrients.

Often mixed with added sugars
Packed with extra, empty calories
Swap for 100% fruit juice for a nutrient boost

3. Packaged Donuts

Packaged donuts are typically created from refined carbs and then deep-fried, often containing dangerous trans fats. These elements not only raise your LDL “bad” cholesterol but can also lower your HDL “good” cholesterol.

Made with refined, low-nutrient flours
Fried in oils high in trans fats
Leads to unhealthy cholesterol changes

4. Processed Meats (including Bacon and Lunch Meats)

From bacon and sausage to deli slices, processed meats contain preservatives like sodium nitrite, and their regular consumption has been firmly linked with greater risks for heart disease, cancer, and hypertension. The World Health Organization classifies some processed meats as Group 1 carcinogens.

High in saturated fats and sodium
Contain preservatives associated with cancer risk
Linked to heart disease and hypertension

5. Sugary Yogurts

While yogurt can be healthy, flavored or sweetened varieties often have large quantities of sugar, sometimes more than a serving of ice cream.

Excess added sugars may contribute to weight gain and obesity
Can lead to spikes in blood sugar
Opt for plain, low-sugar, or unsweetened varieties

6. Soda and Sugary Beverages

Soda is one of the worst drinks for your health due to exceptionally high sugar content. The CDC warns that regular consumption can lead to obesity, type 2 diabetes, heart disease, and dental decay.

Single servings can contain upwards of 39 grams (9 teaspoons) of sugar
Associated with increased risk of heart and metabolic diseases
Avoid replacing soda with similarly sugary drinks like flavored coffee

Beverage	Average Sugar Content (per 12 oz)
Soda	39g
Juice Cocktail	25-35g
Frozen Coffee Drink	50-80g

7. Breakfast Cereals

Many breakfast cereals—even those claiming to be “whole grain”—are created with processed flours and added sugars. They have an extremely high glycemic index, which can drive blood sugar spikes and crashes, ultimately contributing to insulin resistance and obesity.

High glycemic index disrupts healthy blood sugar regulation
Often loaded with added sugars
Encourage overeating and unhealthy snacking

8. Potato Chips

Potato chips are the quintessential junk food, but behind the crunch hides a host of issues: excess sodium, unhealthy fats, and a significant calorie punch with little nutritional value.

Promote weight gain when consumed regularly
Contribute to increased heart disease risk
Overconsumption linked with high blood pressure

9. Frozen Meals

Convenient, yes—but most frozen entrées are high in sodium, saturated fat, and preservatives. Even “healthy” versions can be misleadingly unhealthy.

Can deliver over half your daily recommended sodium in one meal
May use partially hydrogenated oils (source of trans fats)
Lack fresh, fiber-rich vegetables

10. Canned Soups

While a quick lunch staple, many canned soups have excess salt and added preservatives, which can make blood pressure management difficult and add stealth calories.

Frequently contain over 800mg sodium per serving
Additives may increase risk of metabolic issues
Look for low-sodium and preservative-free options

11. White Bread

Refined grain breads, including white bread, lack fiber and essential nutrients. The processing removes much of the grain’s nutritional value and can spike blood sugar quickly.

Low in fiber and micronutrients
Causes rapid blood sugar fluctuations
Opt for 100% whole grain or sprouted alternatives

12. Artificial Sweeteners

While calorie-free, certain artificial sweeteners may have unintended consequences such as affecting metabolic health or even increasing sugar cravings. Some research suggests possible links to migraines or digestive disturbances.

May disrupt gut bacteria
Potentially linked with increased appetite or weight gain in some studies
Use in moderation or opt for natural low-calorie options like stevia

13. Margarine

Many traditional margarines are high in trans fats, created during the hydrogenation process necessary to keep them solid at room temperature. These fats can raise bad cholesterol and lower the good kind, harming heart health.

Trans fats increase heart disease risk
Check for “partially hydrogenated oils” on the ingredients list
Newer margarines may be trans fat-free, but always verify

14. Instant Noodles

Quick and cheap, but not a nutritional winner. Instant noodles are low in protein and fiber, yet extremely high in sodium and sometimes artificial flavor enhancers like MSG.

Lack key nutrients and antioxidants
May contain potentially harmful additives
Eat only occasionally, not as a staple

15. Baked Goods (Packaged Cakes, Pastries, Muffins)

Commercially produced baked goods are often packed with added sugars, unhealthy fats, and preservatives, offering little but empty calories. Their regular consumption is linked to increased risk of diabetes and cardiovascular issues.

Frequently made with shelf-stable trans fats and refined flours
Loaded with added sweeteners
Bake at home for healthier alternatives using whole ingredients

16. Alcohol

While moderate drinking remains controversial, health authorities increasingly warn that even light, regular drinking may increase your risk of certain cancers and overall mortality. For those in treatment for serious illnesses or aiming for prime metabolic health, alcohol consumption may significantly interfere with recovery and energy balance.

Acts as a toxin, slowing fat metabolism
Linked to increased risk of liver and certain cancers
No nutritional benefit—choose hydrating, nonalcoholic options

Nutritional Additives and Preservatives to Watch Out For

Besides the foods themselves, some concerning chemical additives frequently appear in processed products. Here are some of the top offenders and why dietitians recommend caution:

Monosodium Glutamate (MSG): Found in snacks, seasonings, and some frozen meals. Can trigger headaches in sensitive individuals and adds unnecessary sodium.
BHA/BHT: Preservatives in chips, gum, cereal, and candy. BHA is considered a possible human carcinogen by the NIH. Choose BHA/BHT-free snacks when possible.
Artificial food dyes: Present in colorful snacks and cereals; some are linked with hyperactivity in children or other health effects.
High-fructose corn syrup: In sweetened drinks and processed foods; often contributes to added sugars and possible metabolic risks.

Table: Processed Foods and Their Typical Additive Content

Food Type	Common Additives
Packaged Donuts	BHA/BHT, refined flours, artificial flavors, trans fats
Instant Noodles	Monosodium glutamate (MSG), sodium phosphates, palm oil
Bacon/Lunch Meats	Sodium nitrite, added phosphates, preservatives
Potato Chips	Sodium, artificial flavors, oils with trans fat
Canned Soups	Sodium, BHA/BHT, preservatives

Tips for Healthier Choices

Read ingredient labels and limit products with added sugars, sodium, and artificial additives.
Choose whole, minimally processed foods whenever possible.
Favor water, teas, and sparkling waters over sugary or artificially sweetened beverages.
Cook more meals at home using fresh ingredients to avoid extra fats, salt, and preservatives.
If you indulge, do so in moderation—your body thrives on balance, not deprivation.

Frequently Asked Questions (FAQ)

Q: Are all processed foods unhealthy?

A: Not all processed foods are inherently unhealthy; some processing (like freezing or canning plain beans) can preserve nutrients. It’s the ultra-processed foods with excess sugar, salt, and additives that are most concerning.

Q: What are the worst types of fat to watch for?

A: Trans fats are considered most dangerous, raising bad cholesterol and lowering good cholesterol. Saturated fats should also be consumed sparingly.

Q: If I crave sweets, what can I eat instead of packaged donuts or cakes?

A: Try naturally sweet foods like fruit, or homemade baked goods using whole grain flours and minimal added sugar. Greek yogurt with berries also makes a satisfying treat.

Q: How can I reduce my sodium intake?

A: Prepare meals at home using herbs and spices instead of salt and opt for products labeled “low sodium.” Drain and rinse canned foods, such as beans, to lower their sodium content further.

Q: Why do so many convenience foods include preservatives and additives?

A: Preservatives and additives help extend shelf life, maintain texture, and increase flavor in processed foods. Unfortunately, many add-ins are there for cost-saving or mass-production, not for health.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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