Looking to embrace a healthier lifestyle in the coming year? A significant part of achieving this is giving priority to a well–rounded diet. In the ever-changing world of nutrition and wellness, keeping up-to-date with the foods we regularly eat is essential. As we move into 2025, it’s time to rethink some popular restaurant menu items that might be detrimental to our health.
From sugary drinks to salty fries, many of your favorite choices could be hindering your path to optimal health. Below, we’ll explore the latest research and expert recommendations to identify the problem foods and help you make better dining decisions. Remember, the journey to a better you begins with the choices you make at the table.
Processed, Fried And Sugary Foods To Avoid In 2025, According To Health Experts And Nutritionists
1. Sugary Sweetened Sodas And Iced Teas
It's long been understood that overindulging in sugar poses significant health dangers. Yet, a study published in November, supported by the World Cancer Research Fund International, has provided new insights into the harmful effects of highly processed foods and drinks, particularly those sweetened with sugar. The research revealed that individuals who frequently consume such items face a heightened risk of various chronic illnesses, including diabetes, heart disease, and cancer.
"What is particularly significant in this large study is that eating more ultra-processed foods, in particular animal products and sweetened beverages, was linked to an increased risk of developing cancer along with another disease such as a stroke or diabetes," said Helen Croker, as reported by CNN. Overall, it's wiser to avoid sugary drinks when dining out and choose low-sugar alternatives instead.
2. Greasy French Fries
It's likely no surprise that frequently eating French fries can harm your body, but did you realize it might also affect your mental health? One study from 2023 found that there may be a link between eating French fries (the study referred to them as "hot chip") and higher rates of depression and anxiety, 7News reported. In addition to this potential risk, there are many other reasons to stop ordering French fries this year.
As nutritionist Lisa Richards tells SheFinds, "choosing to stop ordering fries at a restaurant is an easy yet impactful change for one's health." She warns that "Fries are often deep-fried in unhealthy oils, contributing to excess saturated fats and calories."
"By eliminating this side dish, individuals can significantly reduce their intake of unhealthy fats and lower their calorie consumption," Richards says. "This small change may contribute to weight management and decrease the risk of obesity-related health issues, including heart disease and diabetes." She recommends opting for healthier sides, like salads and grilled vegetables.
3. Diet Coke (And Other Beverages Containing Aspartame)
Diet Coke has attracted significant attention in recent years, particularly after the World Health Organization classified Aspartame—the sweetener in this soda—as "possibly carcinogenic to humans."
Beyond Diet Coke, this potentially dangerous additive is commonly present in various other diet sodas, juices, ice creams, and more. It's important to note that the operative word here is possible, which means that Aspartame is not yet a confirmed carcinogen.
However, there are many other risks associated with artificial sweeteners, including inflammation, gut issues, weight gain, and more. You're probably better off avoiding these sweeteners in general, which means it may be time to kick that Diet Coke habit and order a different drink.
4. Hot Dogs And Other Processed Meats
In the earlier research concerning ultra-processed foods and health risks, meats such as hot dogs, salami, and deli cuts were identified as especially harmful, being associated with cancer and various other illnesses. Long before this study, health professionals had already cautioned against the consumption of processed meats due to their connection with weight gain and cardiovascular problems.
"High in sodium and nitrates, these meats are linked to cancer risks," Nutritionist Krutika Nanavati tells us. So, the next time you're eyeing a hot dog on a menu, you may want to pivot your choice. "Choose grilled or baked proteins and prioritize fresh poultry or fish," Nanavati recommends.
5. Sugary Pastries And Refined Carbs
Just like sugary beverages, you'll be much better off cutting out sugary desserts in 2025. As Nanavati tells SheFinds, "Excessive sugar intake is linked to various health issues," which is why she says you should "be mindful of sugar content in sauces, dressings, and desserts, opting for lower-sugar alternatives."
Dietitian Ashlee Welter seconds this. "Consuming excess calories, fat and sugar can impact the waistline over time," she warns. "Additionally, frequently consuming too much sugar can put you at risk for diabetes, cardiovascular disease and fatty liver disease." Naturally, indulging occasionally won't harm you, but it's wise to avoid making it a routine to order a rich brownie with ice cream and nuts each time you dine out.
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6. Mozzarella Sticks And Fried Appetizers
Ah, fried starters—so tempting and tasty. However, besides the fact that they can fill you up before your main course even gets to the table, there are numerous reasons to resist overindulging in them when dining out. Nanavati warns that "Deep-fried appetizers are usually loaded with calories and unhealthy fats. Think about items such as mozzarella sticks, onion rings, chicken wings, jalapeño poppers, and French fries.
While these can be delicious, they are also extremely high in calories and not very nutritious." She explains that "the deep-frying process adds even more fat and calories to the meal. Most of these foods are also filled with sodium, which can cause water retention and bloating. The combination of fat, calories, and sodium make deep-fried dishes an unhealthy choice for weight loss."
The Bottom Line
That doesn't mean you have to skip appetizers entirely. Moderation and healthier options are essential. As experts tell us, you can easily start the new year with better eating habits. You can do it!
