Eating healthy and doing so consistently can be a tall order for many people, especially with the popularity of fast and processed food options.
Fortunately, the cycle can be broken, said Lori Knapp, a Registered Dietitian with ThedaCare. A few key steps can help people begin to rely less on processed foods.
“It would be difficult to avoid processed foods altogether, but eating them frequently can harm your health,” Knapp said. “If you’re looking to eat more whole foods, you can start with some simple changes to begin to shift your habits.”
Reduce Processed Food Intake
Knapp shared these tips for scaling back on processed foods:
- Start by adding. We all have favorite junk foods. You don’t need to eliminate them entirely. Instead, add lean proteins, vegetables, fruits and healthy snacks such as nuts to your diet. These can help you feel fuller and reduce cravings.
- Read and compare food labels. Watch for ingredients such as added sugars, salt, or ingredients that are unfamiliar to you.
- Schedule a meal prep day. Busy schedules can derail healthy eating. Consider adding meal prep to your schedule. Evaluate your week and plan for a slow cooker meal on a busy day. Or make a large meal or two in advance and eat the leftovers with salads and fresh vegetables. Similarly, plan ahead for breakfasts, lunches and snacks. This can help cut down on waste, save you money and simplify meal prep.
- Shop the perimeter. Healthy eating means buying most of your foods from the edges of the supermarket, where the fresh food is. Stick to the produce section, dairy case and fresh meat and fish areas. Avoid the bright, flashy boxes and bags in the center aisles.
- Skip processed drinks. Soda and energy drinks are some of the biggest culprits in weight gain and obesity. Opting instead for water, seltzer or unsweetened teas can help eliminate some empty calories.
- Make a fruit bowl. Keeping a fruit bowl on your counter or tabletop can make it easy for you and your family to grab a healthy, refreshing snack.
- Chop it up. Keep a selection of veggies on hand. Prep them ahead of time so they’re ready for snacks, salads and easy cooking. Most veggies store well in airtight containers in the refrigerator. Consume, cook or freeze cut veggies. Store carrots, celery and radishes in water in the fridge for up to five days. Replace the water regularly.
- Keep staples on hand. They can include lean proteins such as chicken or fish, beans, eggs, healthy whole grains like quinoa and brown rice and veggies and fruits. These foods can serve as a foundation for healthy meals. You can also keep some fresh dairy like yogurt and a few healthy snack items like nuts and popcorn.
- Plan a cooking night. Invite friends over or plan a cooking night with your family. This can help make healthy meal prep an event, a time to socialize and an opportunity to catch up on what’s happening with the people in your life while sharing a healthy, non-processed dinner together.
- Enjoy a night out once in a while. Think consciously about these meals rather than making them a go-to for when you’re too busy to cook. Choose your restaurants and meals wisely. Look for eateries that offer locally sourced veggies and meats or those that offer heart-healthy options. Then savor the time with your family or friends.
Defining Processed Foods
Processed foods are those that have been altered in some way. Most contain additives that give them a longer shelf life.
“Basically, anything in a box or a package – like cereals, breads, or even frozen vegetables – is processed food,” Knapp said. “Always read labels, even on those packages of frozen vegetables, because they may have additives like salt or preservatives.”
Other examples of processed foods include peanut butter and canned vegetables. Peanut butter is primarily made from peanuts but can contain other ingredients such as sugar, salt, and oils. Canned vegetables often include high amounts of sodium.
While it’s best to consume mostly whole foods, a healthy diet can include some processed foods. Examples include whole-grain breads and pastas, canned veggies and beans and tofu.
“And then there are ultra-processed foods,” Knapp said. “They often contain empty calories and offer little to no nutritional value. They usually have a heavy amount of added sugar or salt. Think potato chips, doughnuts, sugary cereals, and candy. Consuming too much of these over time can lead to serious health issues.”
A 2024 Journal of the American Medical Association article stated that diets high in ultra-processed foods contribute to weight gain and are associated with increased risk for more than 30 health conditions. These include cardiovascular disease-related deaths, mental health disorders and type 2 diabetes.
“You don’t need to completely eliminate ultra-processed foods from your diet. Remember to think of them as treats and consume them sparingly,” Knapp said. “Strive to eat more foods that offer you the nutrition your body needs.”
Above all, aim for a balanced approach, Knapp said.
“Avoiding processed foods isn’t about taking the joy out of eating. It’s about making wise choices that help you continue enjoying the things you love to do, including visiting your favorite restaurants or enjoying a party with friends,” Knapp said. “Through taking some small steps, you can begin to introduce more healthy foods into your diet and improve your health.” Knapp encouraged all who are interested in more healthy eating solutions and information on weight wellness options to visit the Weight Wellness Solutions program at ThedaCare.
