An unhealthy diet eventually shows in your waistline and in your health and fitness. The USDA considers eating patterns that draw on foods with too many calories or too many nutrients to be a problem. Detrimental nutrients such as sodium, solid fats and sugar can raise your blood pressure, damage your arteries or contribute to weight gain and insulin intolerance. Avoid chronic diseases by making wise substitutions for the unhealthy components in your diet.
Excess Sodium
Because many foods such as grains and vegetables contain natural sodium, consuming added salt, the main source of sodium, can be unhealthy. Most of the prepared and processed foods that you eat, such as baked goods, canned soups and frozen dinners, contain salt, and you may add some to foods at the table. Frequently eating high-sodium foods such as breaded and fried shrimp, submarine sandwiches, potato salad, tacos and fast-food burgers is a sign of an unhealthy diet. The American Heart Association, or AHA, suggests avoiding high blood pressure by consuming less than 1,500 mg of sodium per day .
Excess Fat
All types of fat, including "healthy" oils, add calories to your diet in higher ratios than other nutrients. If you gain weight from eating fatty foods, your risk for heart disease, diabetes and cancer grows. The saturated and trans fats in animal-based foods and commercial crackers and cookies can cause clogged arteries, which may precipitate heart attacks and strokes. Unhealthy fatty foods include whole milk products, fried chicken, french fries, pork spareribs, cheeseburgers, donuts, pies and candy, which may cause you to consume more than the FDA-recommended 65 g of total fat daily.
Excess Cholesterol
Foods derived from animals contain dietary cholesterol, a fat-like material that also builds up within human arteries. You can easily exceed the 300 mg daily limit of cholesterol from foods by eating eggs, shrimp, fried chicken, liver sausage and other meats too often.
Excess Carbohydrates
The type of carbohydrate makes a difference, with fiber being more beneficial and sugars and starches less so within the 300 g daily mark. Too much sugar can come from sweetened carbonated beverages and fruit punches, candies, cookies and pastries. "Bad" starch foods are those in which calories represent the bulk of nutritional value, such as white breads and cheese puff snacks.
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