Some of the foods and drinks you reach for every day may be quietly working against your health goals. They’re easy to find, taste good, and fit into busy routines, but nutrition experts warn that over time, they can have a serious impact on the body.
Dietitians and nutrition specialists, including Alma Simmons from Ohio State University and Julia Zumpano from the Cleveland Clinic’s Center for Human Nutrition, outlined common items in American diets that can increase the risk of high blood pressure, weight gain, inflammation, and even chronic disease. Let’s break down what they identified.
Foods and drinks that may be hurting your health
What makes these foods concerning isn’t that they’re eaten occasionally, but that many people rely on them daily. Experts say the cumulative effect of excess sodium, added sugar, unhealthy fats, artificial sweeteners, and alcohol can damage the heart, liver, kidneys, and gut over time.
1. Diet sodas
Often seen as the healthier alternative to sugary soda, diet versions still come with risks. Simmons explained that artificial sweeteners can disrupt the gut microbiome and interfere with insulin sensitivity. The acidity of these drinks also erodes tooth enamel, raising the risk of cavities, and they may increase cravings for sweets and carbs, which can make weight management harder and blood sugar levels more unstable.
2. Frozen meals
Convenience is the biggest appeal of frozen dinners, but they can load the body with far too much sodium and unhealthy fats. A single meal can contain more than half the daily recommended salt intake, straining the kidneys and raising blood pressure.
Heating these meals in plastic containers also raises concerns about chemicals that may leach into food. Zumpano noted that frozen meals are often nutrient-poor, which means relying on them regularly can lead to deficiencies if not balanced with fresh foods.
3. Sweetened coffee drinks
Flavored lattes and blended coffee drinks often have more sugar than a dessert. The spike in blood sugar from these beverages is usually followed by a sharp crash, leaving people tired and craving more sugar. Over time, daily consumption can contribute to weight gain, insulin resistance, and a higher risk of type 2 diabetes.
4. Potato chips
Crispy and salty, chips are easy to overeat. The high sodium content puts extra strain on the heart and kidneys, while the refined oils used in many brands contribute to inflammation. Replacing them with options like air-popped popcorn or roasted chickpeas provides more fiber and minerals without the same health risks.
5. Alcohol
Alcohol remains one of the most common daily habits that harms long-term health. Even moderate use can strain the liver, interfere with sleep, and increase the risk of certain cancers. It also contains empty calories that contribute to weight gain and can worsen mood swings. Experts advise limiting drinking to only a few days per week and pairing it with water to reduce dehydration.
These foods and drinks aren’t off-limits forever, but nutrition experts agree they shouldn’t become daily staples. Occasional indulgence is fine, but relying on them long-term could silently undermine your health. Choosing fresher, less processed options and paying attention to portion sizes can have a beneficial impact over time.