Depending on whom you ask, that list can be long: One study, published in February 2012 in the New Zealand Medical Journal, noted 49 such foods, ranging from condensed milk to energy drinks and oil-roasted nuts to high-sugar yogurts. The study authors call them NEEDNT foods. (That stands for nonessential, energy-dense, and nutritionally deficient.) Yikes. No need to police your diet that much — it sounds exhausting — but there is a shorter list of foods that registered dietitians say you should think twice before eating. What do they all have in common? “Most of the foods on this list are high in one or all of the following: unhealthy saturated fats, refined grains, and added sugars. These foods provide lots of calories with very little in the way of nutritional value,” says Kelly Kennedy, RD, the staff nutritionist at Everyday Health. RELATED: 5 Tricks for Getting Enough Fruit and Veggies Add to it that the foods below are particularly craveworthy, and not something people tend to eat in moderation. It’s all too easy to overindulge in them, adding excess calories to your diet and fueling weight gain, says Kennedy. No one’s going to tell you to avoid these foods and then just leave you with that — we’ll explain why each shows up on this list, and give a healthy substitute or recipe that will satisfy.
1. Butter and Lard, Because They Raise ‘Bad,’ LDL Cholesterol
The Fix Cook with oil that’s rich in unsaturated fats, like extra-virgin olive oil, says Kennedy.
2. Cookies: They’re Loaded With Sugar and Unhealthy Fat
The Fix There are cookie opportunities all the time. Think about the trays left around at work or the special occasion at your child’s school. And many are truly mediocre. Better off adopting an attitude of “Unless I absolutely love it, I can do without it,” says Young. Another chance to have a cookie will come soon enough — we promise. RELATED: 9 Delicious Banana Recipes That Registered Dietitians Love
3. Mayonnaise, Which Is High in Calories and Saturated Fat
The Fix Switch up your spread to mashed avocado. Avocado will bring heart-healthy monounsaturated fats to your lunch, vitamins, and filling fiber, too. Think of it this way: You can use 2 tbsp of avocado for half the calories in just 1 tbsp of mayo!
4. Sour Cream: It’s Devoid of Nutrition and Loaded With Calories
The Fix While reduced-fat versions are preferable, says Kennedy, the real winning swap is a lowfat plain Greek yogurt. “It’s high in protein and a great source of calcium,” she says. Plus, it’s just as thick and tangy as sour cream, so you really can’t notice a difference. RELATED: 10 Healthy Foods That Boost Energy
5. Soft Drinks, Because They’re Sugar Bombs and Undoubtedly Cause Weight Gain
The Fix Begin to wean yourself off sugary drinks. That doesn’t only mean soda, but also lemonade and sweetened iced tea. Slowly replace these types of drinks with sparkling water or seltzer, says Young. Often, the flavored sparkling waters — and there are so many brands out there now — are an easier transition compared with plain H2O. Once you’ve made the switch, plain water or even ice water with fresh fruit, such as lemon or cucumber, may be more appealing.
6. Doughnuts: They Can Cause Blood Sugar Crashes
The Fix An ideal breakfast contains protein and fiber, says Kennedy. These nutrients will keep energy levels steady and help you stay full until lunch. Whole-grain toast with nut butter and fruit is one option that’s quick to put together and even easy to eat on the go.
7. Fried Finger Foods, Because They May Make You Overeat
Women who eat more fast food tend to have less-healthy diets overall; they’re more likely to consume more total calories from fat, and they also eat fewer fruits, veggies, and whole grains — and more sugary drinks and sodium, according to a study published in January 2019 in BMJ. The study analyzed fried chicken and fried fish and shellfish specifically. Another study published in BMJ, in March 2014, found that people with certain genetic risk factors for obesity are more likely to have higher BMIs if they eat fried food often compared with people who eat it only occasionally. Why? Fast food eaters may live less-healthy lifestyles, including getting less exercise and a higher number of total calories from these hyper-palatable foods. The Fix For many, french fries are a weakness. And there’s no shame in that! “If you love them, share an order with a partner or the table once in a while,” says Young. And if you want to make oven-roasted fries at home to scratch that itch, even better. This recipe will show you how to make them just as crispy as a restaurant does.
8. Potato Chips: They’re Nearly Impossible to Eat in Moderation
The Fix You want something salty and crunchy, and that’s where nuts come in. They won’t necessarily save you calories (and may even have slightly more), but you will get the benefit of the satiating trifecta of healthy fats, protein, and fiber. Go for dry roasted and lightly salted. RELATED: The 10 Best and Worst Oils for Your Health
9. Candy, Which Is a Source of Empty Calories and Another Culprit in Blood Sugar Crashes
The Fix If you like something sweet to end a meal, a good, satisfying substitute is dark chocolate–covered strawberry or banana slices, says Kennedy. Not only do they deliver rich chocolatey goodness, but the fruit adds fiber and volume, so you’ll feel like you’re eating more for fewer calories. You can DIY these at home, and many grocery stores sell them premade, so you can pop one out of the box when needed.
10. Cured Meats and Deli Meats, Because They’re Tied to an Increased Cancer Risk
The Fix Uncured meats are a better option, but they still contain an overload of sodium, says Kennedy. (Look for the phrase “no nitrates or nitrites added” on your package of deli meat or sausage.) For times when you really want a deli sandwich, she recommends putting a couple of chopped slices on a salad. “This will give you the flavor you’re craving but with a lot more nutrition,” she says.
11. Alcohol, Which Lacks Nutrition and Is Packed With Calories
The Fix If you’re going to have a drink, stay away from sugary mixed drinks and lean more toward a light beer, straight hard liquor, or a glass of wine. A wine spritzer — with half sparkling water and half wine — can be an effortless way to cut your intake in half while still imbibing.
