This one appears to be useful because it has some concrete numbers. Because otherwise how would you define moderation? What is moderation to one is excess to another. Here we at least have "less than X and more than Y appears to be harmful", which is some actionable information.

Edit: actually, my opinion on "everything in moderation" is even stronger: I consider it a useless advice. Because, where do you even begin? Should you use some salt in your cooking? But how much? Or should you use none, because there is already some present in foods you buy? Or should you actively avoid foods that have already some salt added?

And it ends up like this: everyone thinks that he eats X in moderation, while anyone who eats less X is just unnecessary resticting himself, and anyone who eats more X is a glutton.

Or consider, would you say "smoking in moderation is okay and healthful"? And if not, how do we know that there are no substances consumed as foods that act in a similar way - hurt us even taken in moderation?

And stop trying to avoid food. Try adding healthy things to your diet instead. When I can't have something it just makes me want it more. The more healthy stuff you put in there the less room you'll have for crap.