by It may not even be Thanksgiving yet, but the holiday season is almost upon us, and with it, the specter of 2025 looms, with its new year’s resolutions and motivational goals.
If you want to be ahead of the curve, four nutritionists have shared them News Week their top picks for foods to ditch during a year-end kitchen makeover.
1. Protein Bars and Shakes
Firstly, the four experts agreed that ultra-processed protein bars and shakes should be phased out in 2024.
Jamie Maitland, certified holistic nutritionist and author of The 21 Day Reset Cookbookit was said News Week: “We leave ultra-processed protein bars and shakes behind, especially those with artificial sweeteners and inflammatory ingredients.”
She suggested swapping these out for higher quality options, such as hemp seed powder or grass-fed organic whey.
Nutritionist Catherine Gervacio, diet consultant for supplement brand WOWMD, agreed, saying: “Ditch. They’re loaded with artificial ingredients or high in sugar. Whole food sources of protein are generally better.”
Nutritional therapist Alli Godbold, from Feed Your Health, went even further, saying: “All ultra-processed foods should be avoided: anything with a long list of additives such as E-numbers, stabilisers, preservatives, thickeners.
“Fresh foods contain none of these things and processed foods are much less nutritious and can harm gut microbes.”
And dietician-nutritionist Mindy Haar, assistant dean at the New York Institute of Technology’s School of Health Professions, said any protein powders, bars or supplements were unnecessary for most people and went “beyond what the body.”
“Protein has calories and the kidneys need to process it, so adding more than you need because ‘you’re working out’ or ‘it’s healthy’ makes no sense,” said she
2. Foods with ‘Natural Flavors’
After that, any food products with the words “natural flavors” in their ingredient lists are good, the nutritionists said.
“Despite the name, natural flavors are often just as processed as artificial flavors,” Maitland said. “They are created by ‘flavourers’: scientists hired to craft and manipulate flavors in a laboratory.
“Although they may sound better, natural flavors can still mess with your gut, stimulate cravings and offer no real nutritional benefit.”
Gervacio agreed, clarifying that “natural flavors” were not “essentially” but that the phrase was “vague” and could be heavily processed.
Gervacio and Haar both recommended flavored yogurt for the ditch list, and Gervacio warned about added sugars and flavorings.
Haar said: “A serving of flavored yogurt may contain five to six teaspoons of added sugar.”
They both suggested trying plain yogurt with fresh fruit instead.
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3. Energy Drinks
Another food to ditch before next year is energy drinks, according to nutritionists.
Gervacio said that these were “generally best to avoid, because of high caffeine, sugar and artificial ingredients, which may affect heart health and sleep.”
Maitland agreed, saying that energy drinks may promise a quick energy boost, but they came crashing down soon after and were “a lot of chemicals and not a lot of real nutrition.”
Godbold went one step further, saying she would also ditch all flavored sodas on the list because they were “too artificial and high in sugar.”
Gervacio added that it is best to avoid all sodas, “regular soda for its high sugar content and diet soda for artificial sweeteners that may affect metabolism.”
Foods to Dig: A Few Extra Hubs
Nutritionists haven’t always agreed with each other on their lists of foods to ditch this winter, so here are some additional suggestions – to be taken with a pinch of salt.
Maitland said that seed oils – such as canola, soybean and corn – should be avoided, as they are “highly refined and high in omega-6 fatty acids, which can promote inflammation and the balance between omega -3 and omega-6) fats in your body.”
However, Gervacio said: “These oils are fine if consumption is limited.”
Maitland also recommended ditching fake meat options, as they can be “heavily refined and packed with additives” and “made using inflammatory ingredients and preservatives that aren’t great for your body.”
Godbold agreed, and said she would add plant-based cheese, plant-based butter and some plant-based milk to the list, and that “it’s better to eat the real thing or find alternatives.”
Gervacio wasn’t so sure. She said: “There are some nutritious plant-based options, but a whole-food diet with natural protein sources is great.”
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