Things To Limit To Eat Balanced

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A balanced approach to nutrition means including foods that support your health while being mindful of those that can be less beneficial in excess. Keeping an eye on saturated fat, added sugars, and sodium can support heart health and help manage overall energy intake. This guide breaks down recommended daily limits for adults and provides simple examples of common ingredients we should limit. Individual needs may vary based on your health goals and medical conditions. Check with a registered dietitian to find your personalized limits.

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Saturated Fat

Daily Limit = Less than 10% of total calories per day. Aim for less than 7% per day if trying to lower your cholesterol.

Why to Limit It

Too much saturated fat raises LDL (“bad”) cholesterol and increases the risk of heart disease.

High-Saturated-Fat Foods

Food	Typical Serving	Saturated Fat (g)	Notes
Butter	1 tbsp	7 g	Try olive oil or avocado instead
Cheese (cheddar)	1 oz (28 g)	6 g	Use smaller portions or low-fat
Whole milk	1 cup	4.5 g	Choose 1% or nonfat milk
Ground beef (80/20)	3 oz cooked	5–6 g	Leaner meats (90/10) have about 2 g
Croissant	1 medium	7–8 g	Swap for whole-grain toast
Ice cream	½ cup	5–6 g	Try frozen yogurt or fruit sorbet

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Added Sugars

Daily Limit = Less than 10% of your total calories, which may equate to the following:

Men: ≤ 36 g (≈ 9 teaspoons)

Women: ≤ 25 g (≈ 6 teaspoons)

Why to Limit It

High intake of added sugars contributes to insulin resistance, weight gain, and dental decay.

Common High-Sugar Foods

Food	Typical Serving	Added Sugar (g)	Notes
Soda	1 can (12 oz)	39 g	Try sparkling water, or lower sugar sodas like Poppi or Olipop soda brands.
Sweetened coffee drink	1 medium (16 oz)	25–40 g	Ask for half the syrup or unsweetened
Flavored yogurt	6 oz	15–20 g	Choose plain with fruit
Breakfast cereal	1 cup	10–18 g	Look for < 8 g per serving
Granola bar	1 bar	8–12 g	Try nuts or fruit instead
Candy bar	1 bar	25–30 g	Eat occasionally as a treat

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Sodium

Daily Limit

Adults (both men & women) =  ≤ 2,300 mg sodium per day

Ideal for heart health or if you have high blood pressure =  ≤ 1,500 mg per day

Why to Limit It

Too much sodium raises blood pressure and increases the risk of heart disease and stroke.

Common High-Sodium Foods

Food	Typical Serving	Sodium (mg)	Notes
Canned soup	1 cup	800–1,000 mg	Choose “low-sodium” or homemade
Deli turkey	2 oz	600 mg	Try fresh-cooked chicken
Soy sauce	1 tbsp	900 mg	Use reduced-sodium or alternative seasonings
Bread (store-bought)	2 slices	300–400 mg	Choose low-sodium or whole-grain
Frozen meal	1 entrée	700–1,200 mg	Add fresh veggies and halve the portion
Pizza (restaurant)	2 slices	1,000–1,400 mg	Limit frequency or make homemade with less cheese or low-fat cheese.

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Tips to Stay Within Limits

• Read nutrition labels. Check grams of saturated fat, sugar, and sodium.

• Cook more at home to control ingredients.

• Season with herbs, spices, lemon, or vinegar instead of salt or sauces.

• Choose whole foods over processed snacks and ready-made meals.

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