9 Foods Nutritional Professionals Avoid: A Holistic and Medical Perspective

Artificially Sweetened Drinks

The commercials are catchy and the items are pretty—But when it comes to getting the essential nutrients that breakfast is meant to deliver, most blended fruity fun drinks are a bad idea. These drinks are basically dessert for breakfast. Almost 40 to 50 percent of the calories can come from added sugar, or chemically sugars and flavored syrups. They just aren't a healthy choice, theyre full of chemicals, saturated fats and additives, items your body doesnt recognize and cant process. A better choice would be to have a plain yogurt with a piece of real fruit.

Foods to take a hard pass on

Microwave Popcorn

Everyone loves a buttery bag of popcorn. Please dont. Microwave popcorn packaging contains numerous artificial chemicals used in the flavoring systems inside these convenient bags. Many nutrition professionals advocate avoiding such highly processed products whenever possible due to concerns about the synthetic compounds used to create that signature buttery flavor and aroma. These chemical additives have raised health questions among researchers studying their long-term effects on human physiology. Instead, you can choose an oil free plain microwaveable popcorn, this is without the chemicals (ask me where to purchase). Or consider making your own by simply placing plain popcorn kernels in a brown paper bag, fold the top several times to seal, and microwave until popping slows. Once finished, drizzle with heart-healthy olive oil and sprinkle with a moderate amount of real salt for flavor.

Processed Deli Meats

It's convenient to create a turkey club sandwich using deli meats purchased in bulk during Sunday meal preparation and we tend to think we are doing something healthy, choosing lean protein, turkey. However, these processed slices may harbor potentially concerning ingredients. Processed deli meats frequently contain various additives including nitrates and carrageenan that have been associated with increased inflammatory responses in the body. Scientific research has established connections between regular consumption of these processed meats and elevated risk factors for colorectal cancer. Clinical nutrition professionals recommend selecting organic deli meat options that are specifically labeled as nitrate-free and antibiotic-free, preferably from companies committed to improving meat production standards and practices in the United States. There are some excellent brands to purchase.

Reduced-Fat Peanut Butter

Peanut butter should be full fat. Regular and reduced-fat peanut butter varieties contain approximately the same caloric content, but the reduced-fat formulations typically incorporate additional sugar or artificial sweeteners to compensate for flavor lost when fat is removed. The lipid profile in natural peanut butter primarily consists of monounsaturated fats, which research shows can support cardiovascular health and provide satiety. These healthful fats serve important physiological functions, including nutrient absorption and hormone production. Any time you see the description of reduced fat, understand that when manufacturers reduce fat content, they substitute other ingredients that may not offer the same nutritional benefits and can potentially impact blood glucose regulation.

Margarine

If the dairy-free life isn't for you but you're a waistline watcher, you might reach for the "healthier" margarine. Margarine is formulated primarily using highly processed vegetable oils, particularly soybean and palm varieties, or other seed oils, which undergo extensive industrial processing. From a nutritional perspective, consuming grass-fed organic butter in moderate amounts represents a more beneficial option for overall health. These specialty butters contain significantly higher levels of omega-3 fatty acids with their anti-inflammatory properties and favorable effects on cardiovascular biomarkers. Say no to Margarine. If it wasnt around in 1920, it probably isnt good.

Frozen Meals

Most prepackaged frozen meals undergo extensive processing, typically containing refined flour products that lack fiber and essential nutrients. These convenience options generally contain excessive sodium levels that can affect cardiovascular health and fluid balance in the body. Additionally, manufacturers often incorporate numerous food additives and preservatives to maintain shelf stability and enhance flavor profiles in these products. They’re just bad all the way around. Designed to complement the invention of the microwave, they have undermined the nutritional value of real food, the experience of cooking and having the family meal.

Hot Dogs

Take yourself out to the ball game but skip the hot dog. Hot dogs present a suboptimal nutritional profile, containing high fat content while delivering relatively limited protein—an undesirable combination in meat products from a nutritional standpoint. These processed meat products typically contain excessive sodium levels, with a single hot dog potentially providing up to 30% of the recommended daily sodium intake. The International Agency for Research on Cancer has classified processed meats as Group 1 carcinogens based on substantial research linking them to colorectal cancer risk.

Cheese

While everything in moderation is a good rule of thumb for almost anything, cheese on the naughty list, there are far better ways to get calcium. Cheese typically contains a concentrated source of calories, saturated fat, and sodium—three dietary components that many health professionals recommend limiting in modern diets. From a nutritional efficiency perspective, alternative calcium sources often provide better overall nutrient profiles. Plain Greek yogurt and Broccoli are my favorite go to’s for calcium.

Fast Food Burgers

The healthiest part of those kid meals your kids once begged you for was probably the plastic toy. While making your own patty on the grill at home can be a good nutritional choice, the one from the fast-food window is questionable. One hamburger patty can be made up of dozens of different cows that come from feed lot, confinement-based living. They are pumped full of hormones, have high levels of inflammation, high levels of Omega 6’s, and are raised on some horrific GMO feed. You then have what I call "addictive seasonings", due to the additives and preservatives along with a high starch white flour bun, depending on what you have on it, can contain inferior bacon and essentially plastic-processed cheese and inflammatory mayo.