How to Eat Less Processed Foods: A Guide to Eating Healthier

Introduction

Processed foods are simply defined as any food that has been altered from its natural state in some way. This includes anything from microwavable dinners to fast food to canned soups. Eating too many of these types of foods can increase your risk of developing chronic health conditions such as heart disease, diabetes, and obesity. Therefore, it is important to limit the amount of processed foods you consume and focus on eating more fresh, unprocessed foods instead.

In this article, we will provide an overview of how to eat less processed foods and make small changes that can lead to big improvements in health. We will discuss tips for creating a meal plan, shopping smart, reading labels, stocking up on staples, cooking at home, and avoiding added sugars.

Create a Meal Plan

Creating a meal plan for the week can help you stay organized and ensure you are eating a variety of healthy foods. Start by planning out breakfast, lunch, dinner, and snacks for each day. Make sure to include plenty of fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. If you have time, you can also plan out your meals for the entire month.

Shop Smart

When you are at the grocery store, stick to the perimeter of the store where you will find the fresh produce, meats, and dairy. Avoid the aisles where the processed, pre-packaged foods tend to be. Choose items that have fewer ingredients and opt for organic when possible.

Read Labels

Becoming familiar with labels and ingredient lists can help you identify which foods are processed and which are not. Look for items with fewer ingredients, as these are typically less processed. Be sure to check the nutrition facts label for added sugars, sodium, and trans fat, as all of these can indicate a high level of processing.

Stock Up on Staples

Keeping your pantry stocked with unprocessed staples can help you create healthier meals in a pinch. Examples of staples include nuts, seeds, legumes, dried fruit, and other whole grains. Having these items on hand makes it easier to whip up a healthy meal without relying on processed foods.

Cook at Home

Cooking meals from scratch is one of the best ways to ensure you are consuming fewer processed foods. You have control over the types of ingredients used and can use fresh, unprocessed ingredients whenever possible. Plus, you can season your dishes to your taste, adding herbs and spices for flavor without relying on added sugar or salt.

Avoid Added Sugars

Many processed foods contain added sugars, which can contribute to weight gain and other health issues. Be mindful of added sugars in foods such as cereals, granola bars, and sauces, and opt for unsweetened versions or make your own. You may also want to look for items that are labeled “low sugar” or “no sugar added.”

Conclusion

Eating less processed foods can help you maintain better overall health. By following the tips outlined in this article, you can make small changes that can lead to big improvements. Create a meal plan, shop smart, read labels, stock up on staples, cook at home, and avoid added sugars as much as possible.