Moderation May Kill You
Everything in Moderation: "Everything in moderation" is commonly used as advice to avoid extremes in life, such as overindulging in food, drink, or other activities. It is often used when someone knows that an action is not healthy or is not a good thing to do. However, the phrase is vague enough not to provide any guidance on what amount is “moderate”.
The phrase often softens the message that it’s okay to indulge in something that is not inherently good for us.
Maybe we would think differently if we completed the phrase by saying, “Everything in moderation may make us sick.”
When “Moderate” is “High”: Using food as the example, let me explain what I mean.
If the majority of your daily meals contain a “moderate” amount of the unhealthy foods, then you are consistently eating a “high” amount of foods that will get you sick and may eventually kill you.
When unhealthy foods are eaten routinely, they contribute to a higher risk of being diagnosed with:
Heart Disease (clogged arteries [atherosclerosis, coronary artery disease])
Stroke
Dementia
Diabetes
Cancers (some types of)
Obesity
High Cholesterol/Triglycerides
Risky Eating:
Here’s a list of common foods, when eaten regularly, will increase your risk of getting sick from “moderate” to “high”.
🧂 Processed Meats:
Examples: Bacon, Sausage, Deli Meats, Hot Dogs, Pepperoni, Corn Beef, Beef Jerky
Why harmful: Contain high amounts of saturated fats, sodium and preservatives (e.g., nitrates/nitrites) which damage blood vessels & contributes to insulin resistance.
🧀 Cheese:
Examples: Cheddar, Mozzarella, American, Cream Cheese, Swiss, Ricotta, Parmesan, Blue Cheese, Provolone, Brie
Why harmful: Contain high amounts of saturated fat and sodium which can raise “bad” cholesterol (LDL), stiffen arteries & contributes to insulin resistance.
🍟 Fried Foods:
Examples: French Fries, Fried Chicken, Onion Rings, Chicken Nuggets, Mozzarella Sticks, Tempura, Fish & Chips, Fried Calamari, Fried Wontons, Funnel Cakes, Zeppole
Why harmful: Commonly cooked in oils at high temperatures. Oils are often reused. As a result, these foods contain high amounts of trans fats which promote inflammation, arterial plaque buildup (clogged arteries) and contributes to insulin resistance.
🧁 Baked Goods with Refined Carbs:
Examples: Donuts, Muffins, Pastries, Cookies, Cupcakes, Croissants, Cinnamon Rolls, Cakes, Brownies, Store-bought Baked Goods (including many breads), Frosted Breakfast Pastries, Processed Breakfast Cereals
Why harmful: Contain high amounts of added sugars, refined white flour and unhealthy fats which drive insulin spikes and artery damage.
🍕 Fast Food Chains & Highly/Ultra-Processed Meals
Examples: Burgers, Pizza, Microwave Dinners, Cheeseburgers, Chicken Sandwiches, Tacos, Burritos, Breakfast Sandwiches, Frozen Pizza, Instant Ramen, Mac & Cheese, Frozen Ready Meals/Snacks, Coffee Creamers, Microwave Popcorn, Butter-substitutes, Peanut Butter containing three or more ingredients.
Why harmful: Contain high amounts of saturated fats, sodium and refined carbs (e.g., sugar, white flour) which increase inflammation, cholesterol and contributes to insulin resistance.
🥩 Red Meat
Examples: Steaks, Burgers, Ribs, Roast Beef, Meatballs, Brisket, Meatloaf
Why harmful: Contains saturated fat and compounds like carnitine and heme iron that can accelerate artery-clogging plaque formation and contributes to insulin resistance..
🧈 Butter, Lard, and Dairy
Examples: Butter, Ice Cream, Heavy Cream, Half & Half, Sour Cream, Whipped Cream, Bacon Grease, Cheese Spreads, Milk, Ghee
Why harmful: Contains high amounts of saturated fats which raise “bad” cholesterol (LDL) and contributes to plaque buildup over time. It also contributes to insulin resistance..
🥤 Sugary Beverages
Examples: Soda, Sweetened Iced Tea, Sweetened Lemonade, Energy Drinks, Fruit Punch, Sweetened Coffee Drinks, Bottled Smoothies with added sugars, Chocolate Milk, Vitamin-Enhanced Waters with added sugars
Why harmful: Contains high refined/processed sugar content which leads to insulin resistance, inflammation and fat buildup in arteries.
🧂 Foods High in Added Salt
Examples: Canned Soups, Chips, Frozen Meals/Snacks, Packaged Ramen Noodles, Heavily-Salted Nuts, Potato Chips, Pretzels, Salted Crackers, Pickles, Soy Sauce, Bottled Salad Dressings
Why harmful: Contain excess sodium which raises blood pressure and damages artery walls and makes it easier for arteries to get clogged with plaque.
🍫 Milk Chocolate & Candy Bars
Example: Any commercially-made milk chocolate & candy bars
Why harmful: Often contains high amounts of sugar and saturated fat which contribute to artery damage/clogging & creates the need for more insulin. Candies with dairy-based fillings or palm oil may have even high amounts of saturated fats.
🍷 Alcohol
Examples: Beer, Wine Coolers, Red Wine, White Wine, Spirits (e.g., Whiskey, Vodka, Rum), Liqueurs, Cocktails, Hard Seltzers & Ciders
Why Harmful: Regular/routine or heavy drinking increases blood pressure, triglycerides and inflammation which contributes to arterial damage.
What To Do: Here are some easy steps to follow if you want to lower your risk of getting sick or sicker. Every step you take will help you to lower your cumulative health risk behavior as it relates to the food you eat.
Decide if you want to lower your overall risks for getting sick or becoming sicker.
Start eliminating the above mentioned unhealthy foods from your shopping list.
Do not buy the above mentioned unhealthy food items even if they are on sale.
Order menu items that do not contain any of the above mentioned food items.