Processed foods are difficult to avoid in today's world of ready-made meals and hectic lifestyles. From packaged goods to frozen food, these options seem to be everywhere.
Although convenient, affordable, and delicious, consuming too many of these products can lead to some unpleasant health consequences.
What are processed foods?
Processed foods include foods that have been altered from their natural state, such as by cooking, preserving, freezing, or enriching. Technically, all foods that have been cooked, baked, or sliced are considered processed.
There are some processed foods that are actually healthy, such as frozen products, canned tuna, and unsweetened yogurt. These foods are taken from their natural state and processed in some way.
However, there are also other processed foods that are not the best choice if one is aiming for a healthy lifestyle.
Heavily processed foods such as frozen pizzas, salt-preserved canned soups, and cookies are not exactly beneficial for the body's health. The key ingredients to watch out for when trying to avoid unhealthy processed foods include sugar, salt, preservatives, and trans fats.
Why we should avoid processed foods
In today's hectic world, it can be nearly impossible to avoid processed foods, but heavily processed (or highly processed) foods should be avoided.
Experts agree that consuming too many of these foods is associated with an increased risk of cardiovascular disease, obesity, and many other health risks.
Conversely, consuming less processed foods such as beans,
fruits, and vegetables is associated with a reduced risk of certain diseases,
including type 2 diabetes.
5 Hacks to Avoid Processed Foods
If you're used to eating highly processed foods, choosing a lifestyle without processed foods can be challenging. However, with these tips, giving up processed foods can be easy and delicious at the same time.
#1 Embrace meal planning
Ultra-processed foods are usually a solution for busy people who need a quick meal. However, if you successfully plan your meals, you can avoid the hassle of dinner and have a balanced and healthy meal planned for yourself when you are ready to eat. This way, not only can you avoid ordering a pepperoni pizza because you are hungry and have nothing to cook, but you can also save some money in the long run.
Meal planning can also help you strategically plan your weeks and ensure that you have as little processed foods as possible on your meal plan.
#2 Keep unprocessed foods such as fruits, vegetables, and nuts in your kitchen
Healthy and unprocessed foods help you make a good choice for snacks. Instead of reaching for a bag of chips, opt for a fresh pear or a handful of almonds that will provide you with more nutrients and no salt. When you stock up on these healthy foods, you can be sure that you never run out of healthy options.
#3 Take the time to create a shopping list - and stick to it
When grocery shopping, it can be tempting to grab a bag of freshly baked cookies or other treats. However, committing to buying only the foods on your shopping list will make it easier for you to resist spontaneous indulgences that do not offer much in terms of nutrition. Load up your cart with fresh fruits and vegetables, nuts, grains, and legumes to provide your body with healthy nourishment.
#4 Always have convenient snacks with you when you are on the go
When hunger strikes, the temptation to buy a chocolate bar at a gas station or indulge in a fresh pastry at a café can be strong. However, if you have healthy snacks in your bag or car, you can resist temptation and enjoy a healthy snack that is not burdened with unhealthy ingredients.
Some good options for on-the-go are dried fruits (without added sugar), roasted nuts, and carrot sticks.
#5 Become a food detective
If you are trying to avoid highly processed foods, you can pay attention to certain points on food labels. Trans fats, hydrogenated oils, artificial flavors, salt, and sugar are things that scream processed and should be avoided as much as possible. In general, the fewer ingredients, the better.
Processed Foods Healthy Swaps
Restricting ultra-processed foods can be easy with a little
know-how. A healthy swap can greatly facilitate the transition to a diet with
less processed foods and lead to some healthy outcomes.
Some processed healthy food options that you can try are as follows:
- Swap salad dressings: Opt for oil and vinegar as your salad dressing instead of bottled dressings.
- Replace sandwiches: Indulge in a sandwich made with fresh meat, such as sliced turkey, instead of processed meats.
- Snack swaps: Satisfy your sweet tooth with sweet and crunchy raisins instead of candies. If you crave something crispy, go for roasted nuts instead of snacks like cheese puffs. Use vegetable slices instead of processed crackers and enjoy them with hummus, salsa, and other dips.
Healthy eating does not mean deprivation
While it may seem difficult to forgo processed foods, there
are plenty of delicious and healthy alternatives that actually taste good and
show that healthy eating is not associated with deprivation. We can still enjoy
our favorite desserts, but with a few healthy changes. Just be aware that
limiting processed foods is worth it in the long run and can ultimately lead to
a healthier version of yourself.
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