Grocery store donuts for breakfast, followed by a pre-packaged turkey and cheese sandwich with mustard for lunch. Then a frozen pizza for dinner.\u00a0 If this menu sounds familiar, you are not alone. Most of us eat more processed foods than we realize or would care to admit.<\/p>\n
\u201cSome estimates show half or more of the American diet comes from processed food,\u201d says Peggy O\u2019Shea Kochenbach, RDN, registered dietitian nutritionist and founder of POK Communications.<\/p>\n
The reasons we reach for processed foods are legitimate: They are easy, inexpensive, and they taste pretty darn good.<\/p>\n
Kochenbach notes that while many of the foods we talk about as being processed are unhealthy, some that are lightly processed, such as frozen fruits, pasteurized milk, and bagged salads, are not.<\/p>\n
It\u2019s the foods which have been chemically processed\u2014sometimes called \u201cultra-processed\u201d– and contain refined sugar, sodium, and artificial colors, sweeteners, and flavors, that we should avoid. These foods have been linked with an increased risk of cardiovascular disease and other chronic health conditions.<\/p>\n
If you\u2019re wondering if a food is ultra-processed, check the ingredients label. \u201cIf it reads more like something out of a chemistry lab than a kitchen, it\u2019s a processed food,\u201d Kochenbach says.<\/p>\n
Once you identify processed foods, your goal should be to eliminate as many as possible. \u201cGood news is, there are often healthier alternatives that taste good,\u201d she says.<\/p>\n
To help, here the top eight processed foods to eliminate from your life, as well as some healthier options:<\/p>\n
1. Breakfast cereals. <\/strong>Boxed breakfast cereals run the gamut, with the worst ones containing a super-processed combination of refined grains, added sugars and food coloring. \u201cFor a healthier choice, go for whole grain breakfast cereals with only one or two ingredients on the list. Then add whole, fresh toppers to boost the nutrition. \u201cFor example, go for shredded wheat or oatmeal topped with fresh berries and spices,\u201d Kochenbach says.<\/p>\n 2. Ice cream.<\/strong> A cone or sundae sounds so good, especially on a hot, sunny day. But guar gum, carrageenan or erythritol? Not so appetizing. These ingredients are as common to ice cream as sprinkles or hot fudge, so you might want to think twice the next time you\u2019re ready to order a scoop. As a healthful alternative, Kochenbach suggests freezing bananas and blending them with peanut butter, strawberries, or cocoa powder for a satisfying frozen treat.<\/p>\n 3. Frozen meals.<\/strong> Something feels unnatural about removing a plastic wrap from a frozen meal and placing it in the microwave. And for good reason\u2014these boxed, frozen meals are unnatural! Many frozen meals are laden with sodium, fat, and preservatives. To get the same convenience minus the chemicals, Kochenbach suggests creating your own frozen meals, straight from homemade. \u201cWhen you prepare a meal at home, make a few extra servings, and freeze them in containers you can pop out and reheat,\u201d she says.<\/p>\n 4. Granola and granola bars.<\/strong> The health food equivalent of a wolf in sheep\u2019s clothing, some granolas contain as much sugar as a candy bar. For a nutritional alternative, make a homemade trail mix. \u201cToss some whole dried fruit (without added sugar) with raisins, peanuts, almonds, walnuts or whatever nuts you love,\u201d Kochenbach says. \u201cAnother savory substitute is roasted chickpeas with low-sodium seasoning.\u201d<\/p>\n 5. Processed cheese.<\/strong> If it\u2019s glowing orange or comes in an aerosol can, chances are, there\u2019s very little cheese in your cheese. Instead of a \u201ccheese product,\u201d go for 100 percent cheddar (in limited quantities) or bypass the dairy altogether and top your chips chopped tomatoes or fresh avocado.<\/p>\n 6. Microwave popcorn. <\/strong>Although they no longer contain trans fats (good news), most brands of microwave popcorn serve up palm oil, which studies show can increase LDL (bad) cholesterol. For an oil-free, healthful alternative, place fresh unpopped kernels in a nonstick pan with a tight-fitting lid. Put the pan on a stove over low to medium heat, lifting it off the burner and shaking it every few minutes. Watch the popcorn pop, then enjoy!<\/p>\n 7. Commercial baked goods.<\/strong> For many of us, a packed school lunch just wasn\u2019t complete without a cellophane-wrapped cupcake or pie. These processed treats may be nostalgic, but they aren\u2019t good for you. Instead, go for berries topped with yogurt or a healthful homemade cookie full of dried fruit and nuts.<\/p>\n 8. Pizza.<\/strong> Sometimes touted as a \u201chealthier\u201d choice than other fast foods, pizza is one of the most processed offenders out there. Most pizza is made from refined dough, heavily processed meats, and sodium-laden cheese. If the pizza came frozen, even worse. As an alternative, try making fresh, homemade pizza dough (it\u2019s easy!) and topping it with tomatoes, spinach, pineapple, broccoli, basil, or other fresh ingredients.<\/p>\n Remember, the more you can substitute healthful foods for processed ones, the better you will feel. It\u2019s a matter of making the effort to let go of processed foods.<\/p>\n","protected":false},"excerpt":{"rendered":" Grocery store donuts for breakfast, followed by a pre-packaged turkey and cheese sandwich with mustard for lunch. Then a frozen pizza for dinner.\u00a0 If this menu sounds familiar, you are not alone. Most of us eat more processed foods than we realize or would care to admit. \u201cSome estimates show half or more of the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[103],"tags":[356,357,140,197,232],"class_list":["post-16096","post","type-post","status-publish","format-standard","hentry","category-mindful-eating-en-nl","tag-clean-eating","tag-healthy-alternatives","tag-healthy-eating","tag-healthy-living","tag-nutrition"],"acf":[],"yoast_head":"\r\n