9 Foods Nutritionists Never Eat (and What to Have Instead)

You’ve probably heard the phrase “everything in moderation.” And yes if you’re generally healthy and eating well most of the time, a little indulgence is absolutely fine.

I’m a big fan of the 80:20 approach, eating nourishing, whole foods 80% of the time and allowing yourself some flexibility for the remaining 20%. For me, that means the occasional almond croissant, a glass of champagne, or even (dare I say it) fish and chips!

But here’s the thing: the 80% doesn’t feel restrictive. I genuinely love my colourful salads, vibrant berries, and crunchy nuts and seeds. They make me feel good, energised, clear-headed and balanced.

That said, there are a few foods that most nutritionists myself included simply never eat. Not because we’re being strict or joyless, but because we know there are far better options for your health, energy, and longevity.

Here are the 9 foods nutritionists avoid and why.

1. Low-fat or “diet” foods

When fat is removed, something has to take its place usually sugar, starch, or artificial sweeteners. These “diet” versions are often ultra-processed and can leave you hungrier and craving more sugar later on.

Healthy fats are not the enemy they are essential for hormone balance, brain health, and steady energy. Stick to the real thing: natural, full-fat yogurt, olive oil, avocado, nuts, and seeds.

2. Margarine and butter substitutes

Once marketed as a heart-healthy alternative, most margarines are made from highly processed vegetable oils that have been chemically altered to stay solid.

Instead, choose natural fats: real butter, ghee, olive oil or coconut oil. These are minimally processed and packed with nutrients your body recognises.

3. Diet fizzy drinks and energy drinks

Zero-calorie doesn’t mean zero impact. Artificial sweeteners still trick your taste buds into wanting more sweetness and they may disrupt your gut microbiome.

Energy drinks often add caffeine to the mix, leaving you wired and depleted later. If you rely on these to stay awake or “get through the day,” it’s worth exploring why your energy is low in the first place not masking it with a can of something fizzy.

4. Hotdogs and processed meats

Hotdogs, ham, and deli meats often contain fillers, sugars, and preservatives some of which are linked to a higher risk of colon cancer.

If you love ham, buy a small joint and cook it yourself. You will then know exactly what’s in it and it tastes so much better.

5. Shop-bought cereals

Even those that look “healthy” are often sugar bombs in disguise, sending your blood sugar (and energy levels) on a rollercoaster.

Try homemade granola, overnight oats, or eggs on wholegrain toast instead. Your mid-morning self will thank you.

6. Rice cakes

They might be low in calories, but rice cakes are high on the glycaemic index, meaning they spike your blood sugar quickly and leave you hungry soon after.

A smarter swap? Oatcakes topped with nut butter, mashed avocado, or hummus should keep you fuller for longer.

7. Artificial sweeteners

Rather than replacing sugar with synthetic sweeteners, it’s better to retrain your palate to enjoy foods that are naturally less sweet.

If you need a little something, choose xylitol (from birch or beech wood) or stevia, both of which are gentle on blood sugar. And don’t underestimate the power of cinnamon and berries for natural sweetness.

8. Mycoprotein (like Quorn)

Although it’s often seen as a healthy meat-free alternative, Quorn is made from a processed fungus and contains additives like flavourings, starches, and colourings.

For plant-based protein, go for lentils, beans, chickpeas, or tofu, whole foods that nourish your gut and keep you satisfied.

9. Fruit juice

Yes, it’s made from fruit but it’s also loaded with sugar. Because it’s liquid, your body doesn’t register it as “food,” so you can easily drink the equivalent of six or seven oranges in one go.

If you want fruit, eat it whole. You’ll get the fibre, the nutrients, and the satisfaction of chewing all of which help keep blood sugar stable.

The bottom line

You don’t have to be perfect or give up your favourite treats forever. But understanding which foods don’t serve your body well does make it easier to make smart swaps that boost your energy, support your gut, and help you feel amazing every day.

If you’re ready to move beyond food confusion and discover what truly helps your body thrive, let’s talk. Book your free 30-minute Health Assessment, a relaxed, no-obligation chat to explore your health goals and how personalised nutrition can help you feel amazing every day.