Many people are unaware of the risks that come with poor food handling habits. These practices can lead to serious health issues, such as foodborne illnesses, and also contribute to unnecessary food waste—ultimately costing you money. Eating nutritious foods is even more important than exercising; if you’re working out but still eating junk, your progress will be minimal.
This Guide is all about:
- Bad Food Habits
- Worst Foods and Drinks You Could Consume
- Tips For Picking Good Food
Bad Food Habits
Unhealthy eating habits don’t just ruin your diet—they can disrupt your metabolism, impair your digestive system, and negatively affect vital organs throughout your body. If you’re serious about improving your health, making intentional changes to your diet is essential.
1. Skipping and Inconsistent Meals
Skipping meals—especially breakfast—can slow down your metabolism and leave you feeling “hangry” later in the day. When you skip meals or eat at irregular times, your body gets confused about when to expect food, which can lead to energy crashes and poor concentration.
Pro Tip: Start your day with something light but nourishing within an hour of waking. Keeping a consistent eating schedule can help stabilize blood sugar and keep cravings in check.
2. Poor Food Choices
Fast food and packaged snacks are often full of unhealthy fats, added sugar, and way too much sodium. While they’re convenient, relying on processed foods can seriously affect your long-term health, increasing your risk of heart disease, diabetes, and weight gain.
Not So Fun fact: Unfortunately, the United States has over 100 million individuals who qualify for being obese.
Watch out for: Takeout every night, skipping fruits and veggies, and sipping sugary drinks all day. These habits can leave your body full of empty calories and starved for real nutrients.
3. Unhealthy Eating Behaviors
Enjoying the food you eat is not a problem. It’s about why you eat, and how much you eat. It is a very common practice for people to snack during shows, scrolling on their phone, or eat when bored or during an emotional time. These practices are not good. Instead, pray when you feel stressed, and exercise when you feel bored.
Consequences: You end up eating more than you need, often without even realizing it. This can disrupt your digestion, affect your sleep, and leave you feeling sluggish.
Try this: Slow down while eating, put your phone away, and listen to your body’s natural hunger and fullness signals.
4. Portion Control & Lack of Meal Planning
Big portions distort your idea of what a “normal” meal looks like, and when you don’t plan ahead, it’s way too easy to grab something quick—and usually unhealthy.
Solution: Start with smaller portions and take time to read food labels. Planning your meals ahead of time can help you avoid impulsive drive-thru decisions and give you better control over what goes into your body.
5. A Toxic Mindset Toward Food
Some foods are actually good and bad for you. Try drinking soda’s and eating candy at only very special or rare times. I personally don’t drink soda or eat a lot of candy. However, if I’m offered it, I may eat some delicious chocolate, or some nice Tootsie Rolls. If you like a candy bar once in a while or a pack of Oreo’s to share with your family than that’s a great option.
What to avoid: Crash dieting, or skipping meals to “make up” for something you ate earlier.
Aim for balance: Make the majority of your diet healthy, and occasionally enjoy some healthy snacks. Some homemade chocolate cookies are fine too. If your conscience tells you that you ate too much, or that you acted like a glutton, change the way you eat.
6. Not Drinking Enough Water
Dehydration often disguises itself as hunger, leading you to snack when your body really just needs water. Plus, not staying hydrated can sap your energy and mess with your digestion.
Quick tip: Carry a reusable water bottle and aim for 8 glasses a day. Replace sugary drinks with water as often as possible to cut unnecessary calories.
7. Unsafe Food Handling
Leaving raw meat out to thaw or storing leftovers incorrectly can turn your kitchen into a health hazard. Poor food safety practices can expose you to dangerous bacteria that cause foodborne illnesses.
Be mindful of: Cross-contamination, improper thawing, and not cleaning surfaces properly. Safe food handling is just as important as choosing healthy ingredients.
Worst Foods and Drinks You Could Consume
Before we dive into the naughty list, let’s set the stage. Ultra-processed foods and drinks—like soda, fast food, and chips—are often loaded with empty calories, unhealthy fats, sugars, and additives like maltodextrin and aspartame. These can mess with your blood sugar, gut health, and even your brain, making them addictive. Alcohol and burnt foods? They bring their own set of risks, from liver damage to potential carcinogens. Studies, like those from Harvard and the Cleveland Clinic, show these foods are linked to obesity, diabetes, heart disease, and more. Ready to meet the culprits? Let’s go!
1. Alcohol, Beer, and Wine: The Number 1 Liver Killer
a glass of red wine might have antioxidants, but don’t let the good facts deceive you. It wouldn’t make sense to advertise these products as what they really are: literal life destroyers. In order to sell them, people highlight the small benefits, the momentary fun, or outright lies—just to achieve success.
However, the truth is that 4.7% of all global deaths are linked to individuals consuming these shiny baits. The fun and excitement that come with drinking only last for a moment; in reality, it’s just a fish hook. You drink it once, and you may be hooked for life.
Excessive alcohol—whether beer, wine, or spirits—damages your gut lining, kills beneficial bacteria, and stresses your liver. Chronic drinking can lead to alcoholic liver disease and increase your risk of cancer. A 2024 CDC report notes that alcohol negatively affects every organ, from your brain to your heart.
Furthermore, alcohol is commonly classified by medical professionals as a depressant. It’s designed to numb you. Drinking will ultimately destroy everything good about your life—sooner or later. You’ll be thankful you didn’t drink.
2. Energy Drinks (Like Red Bull): A Jolt of Heart Failure
Red Bull might claim to give you wings, but it’s also delivering a sugar crash and heart palpitations. Each 8.4-ounce can packs 27 grams of sugar and 160 mg of caffeine—more caffeine than a standard cup of coffee (about 95 mg). An accurate 2015 WHO study links high caffeine intake to nausea, hypertension, and, in rare cases, death. Additives like maltodextrin can also spike blood sugar, worsening the health hit. Other energy drinks flagged as particularly harmful by health professionals include Monster Energy (54 grams of sugar, 160 mg caffeine per 16-ounce can), Rockstar (60 grams of sugar, 160 mg caffeine per 16-ounce can), and Bang (0 sugar but 300 mg caffeine per 16-ounce can, raising concerns for heart strain). For a natural boost, try unsweetened green tea or water with a lemon twist. Always research energy drink ingredients and maybe even consult a healthcare professional.
3. Soda & Candy: The Obesity Factory
Soda is a leading contributor to unhealthy diets. A 12-ounce can of cola contains 10 teaspoons of sugar, driving obesity, type 2 diabetes, and tooth decay. Diet sodas, often seen as a healthier alternative, aren’t much better—artificial sweeteners like aspartame may disrupt gut bacteria and promote fat storage. A 2010 meta-analysis linked sweetened beverages to metabolic syndrome. Fun fact: Americans consume enough soda annually to fill a small lake! For a guilt-free alternative, try seltzer with a splash of 100% fruit juice. While soda and candy are particularly harmful when eaten weekly, enjoying them occasionally in moderation is unlikely to cause significant harm.
4. Chips and Cookies: Crunchy Calorie Traps
Potato chips and cookies are classic “empty calorie” snacks, packed with unhealthy fats, sodium, and refined carbs while offering little fiber or protein. Research links ultra-processed snacks like these to obesity and heart disease. Additives such as MSG and artificial flavors may also irritate your gut. Fun fact: A large order of fast-food fries can contain up to 300 times the acrylamide—a carcinogen—allowed in a glass of water! For a healthier crunch, try roasted chickpeas or air-popped popcorn.
5. Fast Food (McDonald’s & Co.): Quick but Costly
Fast food, like McDonald’s burgers and fries, is a nutritional disaster. Five Guys’ fries score high on the “unhealthiness scale” with 953 calories, while McDonald’s nuggets aren’t far behind. Loaded with sodium, saturated fats, and additives like phosphates, fast food increases risks of heart disease and diabetes. A 2019 BMJ study linked fried food to higher mortality rates. Fun fact: McDonald’s fries use “natural beef flavor” with hydrolyzed wheat—sneaky! Grill a lean burger at home with a whole-grain bun for a healthier fix.
6. Fried and Burnt Foods: Crispy but Carcinogenic
Fried foods, like French fries and fried chicken, are cooked in omega-6-heavy oils that cause inflammation. Burnt foods, like charred burgers, contain acrylamide and polycyclic aromatic hydrocarbons (PAHs), potential carcinogens. A 2019 study in BMJ found fried food consumption increases cardiovascular mortality. Fun fact: Acrylamide is also used to make plastics—yikes! Bake sweet potato fries with olive oil or grill meats to avoid the char.
7. GMOs: The Controversial Crops
Genetically modified organisms (GMOs), like corn used in maltodextrin, are deemed safe by the WHO but raise concerns because of other more accurate studies. Increased pesticide use on GMO crops may harm your health. Some studies link GMO corn-derived maltodextrin to allergies and kidney issues. Not So Fun fact: Most U.S. corn is GMO! Choose organic, non-GMO products to limit exposure.
8. Artificial Flavors and Additives: Chemical Chaos
Artificial flavors, like those in soda and chips, and additives like MSG can trigger food sensitivities and gut issues. Maltodextrin, a common thickener, has a higher glycemic index than sugar (106–136 vs. 65), spiking blood sugar. Aspartame, found in diet drinks, may alter gut microbiota, per a 2014 study.
Fun fact: Maltodextrin is in everything from sauces to hair products! Stick to natural sweeteners like honey or whole foods to avoid the chemical party.
9. Table Sugar and Its Sneaky Cousins
Table sugar, high-fructose corn syrup, and other refined sugars are everywhere—soda, cookies, even “healthy” energy bars. They cause rapid blood sugar spikes, weight gain, and inflammation. A 2018 study in PMC notes refined carbs contribute to dementia and cancer. Fun fact: Americans consume 50 extra calories daily, adding 50 pounds over a decade! Use maple syrup sparingly or embrace unsweetened foods to retrain your taste buds.
Healthier Swaps for a Happier Gut and Body
Ditching these dietary disasters doesn’t mean sacrificing flavor. Here are some SEO-friendly, gut-loving alternatives:
- Instead of soda: Sparkling water with fresh fruit or 100% vegetable juice.
- Instead of chips: Hummus with veggie sticks or seaweed crisps.
- Instead of fast food: Home-cooked quinoa bowls with lean protein.
- Instead of fried foods: Baked zucchini fries with olive oil.
- Instead of artificial sweeteners: Stevia or monk fruit in moderation.
The Bottom Line: Choose Nutrient-Packed Alternatives
The worst foods and drinks—alcohol, soda, chips, fast food, and more—are loaded with sugars, unhealthy fats, and additives that harm your gut, heart, and overall health. Studies from BMJ, Harvard, and the Cleveland Clinic confirm their links to serious diseases. But don’t stress! Swap them for whole, nutrient-dense foods and drinks to feel amazing. Fun fact: Your gut microbiome throws a party when you feed it fiber and natural fats! What’s your go-to healthy swap? Share in the comments!
Tips For Picking Good Food
There are many tips for picking great food so that you do not waste your money, they come in the categories of choosing color, texture, smell, injuries/damages, quality, choose the right foods in season. Once my sister bought a container of apple sauce from the grocery store, what she didn’t realize is that it had botulism a very deadly disease. In fact botulsim is so deadly that 1 teaspoon could kill 100,000 people. It grows in containers that air is not. Keep your eyes open. Fun Fact: If you smell the bottom of a pineapple than you see if it is fresher. The sweeter and more vibrant the smell, the better the fruit.
