Cut Back On Certain Foods

Cut back on foods high in solid fats, added sugars, and salt

Many people eat foods with too much solid fats, added sugars, and salt (sodium). Added sugars and fats load foods with extra calories you don’t need. Too much sodium may increase your blood pressure.

Choose foods and drinks with little or no added sugars.

  • Drink water instead of sugary drinks. There are about 10 packets of sugar in a 12-ounce can of soda.
  • Select fruit for dessert. Eat sugary desserts less often.
  • Choose 100% fruit juice instead of fruit-lavored drinks.

Look out for salt (sodium) in foods you buy—it all adds up.

  • Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.
  • Add spices or herbs to season food without adding salt.

Eat fewer foods that are high in solid fats.

  • Make major sources of saturated fats—such as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs—occasional choices, not everyday foods.
  • Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese.
  • Switch from solid fats to oils when preparing food.*

Examples of solid fats and oils


  • Beef, pork, and chicken fat
  • Butter, cream, and milk fat
  • Coconut, palm, and palm kernel oils
  • Hydrogenated oil
  • Partially hydrogenated oil
  • Shortening
  • Stick margarine


  • Canola oil
  • Corn oil
  • Cottonseed oil
  • Olive oil
  • Peanut oil
  • Salower oil
  • Sunlower oil
  • Tub (soft) margarine
  • Vegetable oil