a lot of junk food on a counter
Food

Processed foods are often convenient but can be laden with unhealthy ingredients such as added sugars, unhealthy fats, and preservatives. By making informed choices and adopting simple strategies, you can learn how to avoid processed foods, improve your diet, enhance your well-being, and enjoy delicious, nutritious meals. And discover the importance of nutrition.

How to Avoid Processed Foods for Better Health

Processed foods are foods that have been altered from their original form through various methods of preparation, preservation, or packaging. These alterations can range from simple changes, like freezing or drying, to more complex procedures involving the addition of artificial ingredients, flavorings, and preservatives.

Types of Processed Foods:

  1. Minimally Processed Foods:
    • These foods undergo minimal changes to enhance their storage and convenience, such as washing, cutting, or packaging. Examples include pre-cut vegetables, bagged salads, and roasted nuts.
  2. Processed Culinary Ingredients:
    • These include ingredients used in cooking that have been processed to make them more convenient, such as oils, butter, sugar, and salt.
  3. Moderately Processed Foods:
    • These foods have been altered slightly more, often to improve taste, texture, or shelf life. Examples include canned vegetables, canned fish, and cheese.
  4. Heavily Processed Foods:
    • These are foods that have been significantly altered with the addition of artificial ingredients, preservatives, and other additives. Examples include snack foods, sugary cereals, ready-to-eat meals, and fast food.
a hand saying no to processed junk food

Common Characteristics of Processed Foods:

  • Added Sugars and Sweeteners: High levels of sugar or artificial sweeteners to enhance flavor.
  • Unhealthy Fats: Trans fats and other unhealthy fats to improve texture and shelf life.
  • Preservatives: Chemicals added to extend the shelf life of the product.
  • Artificial Ingredients: Flavorings, colorings, and other additives to improve appearance and taste.

Health Implications:

Consuming a diet high in heavily processed foods has been linked to various health issues, including obesity, heart disease, diabetes, and other chronic conditions. Minimizing the intake of these foods and opting for whole, natural foods can significantly improve your overall health and well-being.

By understanding what processed foods are and recognizing their potential health impacts, you can make more informed choices and take steps toward a healthier, more balanced diet.

Some of the worst offenders of processing and unhealthy additives are breakfast cereals, salad dressing, potato chips, sugary drinks, ice cream, deli meat, soft drinks, sports drinks, and other junk food. There is so much sodium, high fructose corn syrup, hydrogenated oils, and more that we have to be vigilant about reading food labels. It’s important to avoid processed foods whenever we can.

Fresh foods provide essential nutrients and are part of a healthy diet and they help reduce health risks such as high blood pressure colorectal cancer, weight gain, chronic diseases and more. They can even cause mortality! 

Artificial Ingredients

Artificial ingredients are synthetic substances added to food to enhance flavor, appearance, or shelf life. Common artificial ingredients include artificial sweeteners, colorings, and preservatives. While these additives can make food more appealing and convenient, they often come with health concerns and potential risks. Understanding what artificial ingredients are, why they are used, and how they can affect your health is crucial for making informed dietary choices. This guide will help you identify artificial ingredients, understand their potential impacts, and offer tips for minimizing their presence in your diet. Embrace a cleaner, more natural approach to eating by learning more about artificial ingredients and how to avoid them.

a lot of healthy foods on a board

What foods are unprocessed?

Unprocessed foods are those that are in their natural state and have not been altered with preservatives, artificial ingredients, or other additives. Here is a comprehensive list of common unprocessed foods across various categories:

Fruits:

  • Apples
  • Bananas
  • Oranges
  • Berries (strawberries, blueberries, raspberries)
  • Grapes
  • Pineapple
  • Mangoes
  • Kiwis
  • Avocados

Vegetables:

  • Spinach
  • Kale
  • Lettuce
  • Broccoli
  • Cauliflower
  • Carrots
  • Bell peppers
  • Tomatoes
  • Cucumbers
  • Zucchini
  • Sweet potatoes
  • Onions
  • Garlic

Whole Grains:

  • Brown rice
  • Quinoa
  • Oats
  • Barley
  • Millet
  • Farro
  • Buckwheat

Nuts and Seeds:

  • Almonds
  • Walnuts
  • Cashews
  • Pecans
  • Chia seeds
  • Flaxseeds
  • Sunflower seeds
  • Pumpkin seeds

Legumes:

  • Lentils
  • Chickpeas
  • Black beans
  • Kidney beans
  • Pinto beans
  • Green peas

Dairy (Unprocessed or minimally processed):

  • Whole milk
  • Plain yogurt
  • Cottage cheese
  • Fresh cheese (e.g., mozzarella, ricotta)

Eggs:

  • Fresh eggs from chickens, ducks, or quails

Fresh Herbs and Spices:

  • Basil
  • Parsley
  • Cilantro
  • Thyme
  • Rosemary
  • Oregano
  • Mint
  • Ginger
  • Turmeric

Natural Beverages:

  • Water
  • Herbal teas
  • Freshly squeezed juices

Tips for Avoiding Processed Foods:

  • Shop the Perimeter: Most unprocessed foods are found around the perimeter of the grocery store, such as the produce, meat, and dairy sections.
  • Read Labels: For packaged items like whole grains and dairy, check labels to ensure there are no added ingredients.
  • Buy Fresh: Opt for fresh fruits, vegetables, and meats whenever possible.
  • Cook from Scratch: Preparing meals at home allows you to control what ingredients are used, ensuring they are unprocessed.
How to avoid processed foods sign and healthy foods

Unprocessed meat list

Unprocessed meats are those that have not been altered with preservatives, artificial ingredients, or other additives. They are typically fresh and in their natural state. Here is a list of common unprocessed meats:

  1. Beef:
    • Steaks (e.g., ribeye, sirloin, filet mignon)
    • Ground beef (without added fillers or preservatives)
    • Beef roasts (e.g., chuck roast, brisket)
    • Beef ribs
  2. Pork:
    • Pork chops
    • Pork tenderloin
    • Pork shoulder
    • Ground pork (without added fillers or preservatives)
    • Pork ribs
  3. Chicken:
    • Chicken breasts
    • Chicken thighs
    • Chicken wings
    • Whole chicken
    • Ground chicken (without added fillers or preservatives)
  4. Turkey:
    • Turkey breasts
    • Turkey thighs
    • Whole turkey
    • Ground turkey (without added fillers or preservatives)
  5. Lamb:
    • Lamb chops
    • Leg of lamb
    • Lamb shanks
    • Ground lamb (without added fillers or preservatives)
  6. Game Meats:
    • Venison (deer)
    • Elk
    • Bison
    • Rabbit
    • Duck
  7. Fish and Seafood:
    • Salmon
    • Trout
    • Cod
    • Halibut
    • Tuna
    • Shrimp
    • Scallops
    • Crab
    • Lobster

Tips for Choosing Unprocessed Meats:

  • Check Labels: Ensure there are no added ingredients like preservatives, flavorings, or other additives.
  • Buy Fresh: Opt for fresh cuts of meat from reputable butchers or meat counters.
  • Avoid Pre-Marinated or Pre-Seasoned Products: These often contain additives and preservatives.
  • Ask Questions: Don’t hesitate to ask your butcher or meat provider about the sourcing and processing of the meat.

By focusing on these unprocessed meats, you can enjoy high-quality protein sources without the added chemicals and artificial ingredients often found in processed meats.

Is bread processed food?

Bread is generally considered a processed food. However, the degree of processing can vary significantly depending on the type of bread and its ingredients. Here’s a breakdown of different types of bread and their levels of processing:

Highly Processed Bread:

  • White Bread: Made from refined flour, which has had the bran and germ removed, and often contains added sugars, preservatives, and other additives to enhance flavor, texture, and shelf life.
  • Commercial Sandwich Bread: Often contains a long list of ingredients, including preservatives, emulsifiers, and artificial flavorings or colorings.

Moderately Processed Bread:

  • Whole Wheat Bread: Made from whole wheat flour, which retains the bran and germ, providing more nutrients and fiber. However, it may still contain added sugars, preservatives, and other additives.
  • Multigrain Bread: Contains multiple types of grains, but some brands may use refined grains and include added ingredients.

Minimally Processed Bread:

  • Artisan Bread: Typically made with simple ingredients like flour, water, yeast, and salt. Artisan bread often avoids the use of preservatives and additives, though it may still undergo some level of processing.
  • Sourdough Bread: Made from a natural fermentation process with a few basic ingredients. Sourdough can be a healthier option if made with whole grains and minimal additives.

Tips for Choosing Less Processed Bread:

  • Check the Ingredient List: Look for bread with a short ingredient list that includes whole grains and minimal additives.
  • Choose Whole Grain: Opt for bread labeled as 100% whole grain or whole wheat.
  • Avoid Added Sugars and Preservatives: Select bread without added sugars, preservatives, or artificial ingredients.
  • Consider Making Your Own: Homemade bread allows you to control the ingredients and avoid unnecessary additives.

While most bread is processed to some extent, choosing varieties with fewer additives and more whole ingredients can help you make healthier choices.

Unprocessed food meal plan

This meal plan focuses on whole, natural foods that are minimally processed, promoting a healthier diet and lifestyle. Here’s a simple 3-day meal plan to get you started:

Day 1

Breakfast:

  • Scrambled eggs with spinach and tomatoes
  • A side of fresh fruit (e.g., berries or an apple)
  • Herbal tea or water

Snack:

  • A handful of almonds and a banana

Lunch:

  • Grilled chicken breast with a mixed green salad (lettuce, cucumber, bell peppers, and carrots) dressed with olive oil and lemon juice
  • Quinoa on the side

Snack:

  • Greek yogurt (plain, no added sugar) with a drizzle of honey and a sprinkle of chia seeds

Dinner:

  • Baked salmon with roasted sweet potatoes and steamed broccoli
  • A small side salad with mixed greens and avocado

Day 2

Breakfast:

  • Overnight oats made with rolled oats, almond milk, chia seeds, and fresh berries
  • Herbal tea or water

Snack:

  • Carrot sticks and hummus

Lunch:

  • Lentil soup with a side of whole grain bread
  • A mixed green salad with cucumbers, tomatoes, and olive oil vinaigrette

Snack:

  • An apple with a handful of walnuts

Dinner:

  • Grilled turkey burger (no bun) served with roasted Brussels sprouts and a quinoa salad with tomatoes, cucumbers, and parsley

Day 3

Breakfast:

  • Smoothie made with spinach, banana, frozen berries, and almond milk
  • A handful of mixed nuts

Snack:

  • Sliced bell peppers with guacamole

Lunch:

  • Grilled shrimp salad with mixed greens, avocado, cherry tomatoes, and a lemon-olive oil dressing
  • A side of brown rice

Snack:

  • Greek yogurt with sliced strawberries and a sprinkle of flaxseeds

Dinner:

  • Stir-fried tofu with mixed vegetables (bell peppers, broccoli, snap peas, and carrots) served over brown rice
  • A small side salad with a simple vinaigrette

Tips for Following the Meal Plan:

  • Plan Ahead: Prepare ingredients in advance to make meal preparation quicker and easier.
  • Stay Hydrated: Drink plenty of water throughout the day.

This meal plan provides a variety of nutrients from unprocessed foods, supporting a balanced and healthy diet. Adjust the portion sizes and snacks based on your individual needs and preferences.

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