Processed
foods are any food that has been cooked, canned, frozen, or packaged.
Processed
food is any food that is canned, cooked, frozen, pasteurized, or packaged.
As part
of a healthy diet, you can enjoy many processed foods, including canned
vegetables, frozen fruits, and pasteurized dairy products. However, some highly
processed items contain salts, sugars, additives, and preservatives that can
harm your health.
Reducing
the intake of these highly processed foods is one of the most effective ways to
improve health and improve the quality of your diet.
In
fact, when people turn to me for nutritional advice, the first thing I
recommend is to reduce your intake of processed foods.
Here
are 10 simple, sustainable, and realistic strategies to help you eat less
processed foods.
1. Bring healthy snacks
with you
If you do
not have enough time, it can be tempting to bring a packed snack with you when
you go out.
However,
having your kitchen stocked with a large selection of portable, nutritious
snacks can make it easier to make healthy choices on the go.
Some of
my favorite healthy snacks include fresh fruit, mixed nuts, edamame, and hummus
vegetables.
If you
have extra time, you can also prepare some simple snacks in advance. Hard-boiled
eggs, turkey rolls, homemade kale flakes, and overnight oats are some great
foods that you can stir quickly and save for later.
2. Swap refined grains
for whole grains
One of
the easiest ways to reduce your intake of processed foods is to start swapping
them for healthier whole foods.
In
particular, you can swap refined grains such as white pasta, rice, bread, and
tortillas for whole-grain substitutes such as brown rice and whole-wheat pasta,
bread, and tortillas.
Whole
grains are not only rich in important nutrients such as fiber but have also
been shown to prevent diseases such as heart disease, diabetes, and certain
types of cancer (1).
3. Get creative in the
kitchen
If you
are adventurous, you can recreate your favorite processed foods in the kitchen
to give them a healthy twist. This gives you complete control over what you
want to put on your plate while letting you try out interesting new
ingredients.
For
example, you can make vegetable slices by stirring potatoes, zucchini, radish,
or carrot slices with a pinch of olive oil and salt, then baking them until
crispy.
Other
healthy alternatives you can make processed foods at home include chia seed
pudding, popcorn, granola, and, fruit leather.
Personally,
I like to try to recreate meals at my favorite restaurant at home instead of
ordering takeout. In addition to saving money, this makes it easier to eat more
whole foods by adding ingredients such as fruits, vegetables, nuts, seeds, and
legumes.
4. Drink plenty of water
Sugary
drinks such as sodas, sweet teas, juices, and sports drinks are high in sugar
and calories, but low in essential nutrients.
Gradually
swapping these drinks for water throughout the day is a great way to reduce
your intake of processed foods and improve the overall quality of your diet.
If
boiled water isn't your favorite drink, soda or flavored water are two good
choices. Alternatively, you can try adding fresh fruit or vanilla to the water
for added flavor.
5. Try to prepare meals
Preparing
meals in large batches once or twice a week ensures that you have plenty of
nutritious meals ready in the fridge, even if you are too busy to cook.
It can
also make it easier for you to drive on your way home, or switch to frozen
instant meals when time is running out.
First,
choose a few recipes each week and set aside a specific time to prepare meals.
I also
prefer to find recipes with similar ingredients so that I can rotate several
meals a week to avoid repetition.
6. Eat more vegetables
When
you prepare meals at home, include at least one serving of vegetables to
increase your intake of healthy, unprocessed foods.
This
can be as simple as adding spinach to a scrambled egg, sautéing broccoli into a
simple side dish, or putting carrots or cauliflower in a soup or casserole.
Rich in
nutrients and rich in fiber, vegetables allow you to stay full between meals,
helping to reduce appetite and suppress appetite (2, 3).
7. Change your shopping
habits
When
you do not have processed foods on hand, it is much easier to limit your intake
of processed foods.
The
next time you go to the grocery store, fill your shopping cart with healthy,
least processed ingredients like fruits, vegetables, whole grains, and legumes.
You can
also try to get close to the perimeter of the store, avoiding the aisles in the
middle, which are usually where snacks and junk food are processed.
When
shopping, be sure to read your favorite food labels. Avoid foods that contain
large amounts of sodium, Trans fats, or added sugars whenever possible.
8. Try some simple food
exchanges
Many
processed products have countless healthy interchanges. Here are a few of my
favorites:
1. Exchange
your sugary breakfast cereal for a bowl of fresh fruit oatmeal.
2.
Put your own popcorn on the stove instead of microwave
popcorn.
3.
Stir homemade balsamic vinegar with olive oil and vinegar
and drizzle over the salad in place of the processed condiment.
4.
Make assorted dried fruits from nuts, seeds, and dried
fruits as a healthy alternative to store-bought varieties.
5.
Put nuts or seeds on top of the salad instead of the
cloves.
9. Eat less processed
meat
Processed
meats such as sausages, lunchmeat, and hot dogs have several drawbacks and are
even classified as carcinogens by the international agency for research on
cancer (4).
You
will be glad to hear that there are many easy ways to reduce the amount of
processed meat used.
First,
you can simply swap these foods for less processed meats, such as fresh
chicken, salmon, or turkey. you can also replace packaged lunch meats with
other sandwich fillings, including tuna salad, chicken breast, or hard-boiled
eggs.
Alternatively,
you can eat more plant-based proteins, such as beans, lentils, tofu, or tempeh.
10. Make changes slowly
There
is no need to eliminate processed foods from the diet at once.
In
fact, making changes slowly is often more effective and sustainable in the long
run. Some studies have shown that small lifestyle changes help form lasting
habits and take actions that are initially difficult to take easier over time (5).
Each
week, try one or both of the strategies listed above, and then gradually
implement more.
Keep in
mind that as part of a healthy and balanced diet, you can still enjoy eating
out or eating processed foods in moderation.
Conclusion:
Processed
foods are any food that has been cooked, canned, frozen, or packaged.
While
you can eat a variety of processed foods as part of a healthy diet, you should
limit foods that are high in sodium, sugar, additives, and preservatives.
Try
some of the tips listed in this article to find the method that works for you,
and remember to make changes slowly to get the best results.