"Always specify the replacement when cutting a food When dietary advice tells people to eat less of something, the replacement matters as much as the reduction itself. Hill argues that the 1980s guidelines should have said, 'hey, if you want to eat less saturated fat, what you eat instead is important — we want you to eat these whole foods and nuts and seeds and fatty fish and legumes,' because 'the benefit that you get from eating less of something is often yes, you're reducing your exposure of whatever was in that food, but it's a summation of that plus what you're bringing into the diet.' Without naming the replacement, people fill the calorie gap with whatever is cheapest and most convenient — usually ultra-processed food. Applying this principle personally means that every time you decide to cut a food group, you should consciously identify and plan the specific replacement before making the change. Source: Simon Hill, Rich Roll Podcast, 2025 Dietary Guidelines Deep Dive"