Real Food, Real Health: 10 Ways to Cut Back on Processed Foods

Picture a typical week. For many of us, that includes balancing full-time work with family or other obligations, all while trying to eat and serve balanced meals. It’s not easy.

Many factors can lead us to reach for processed foods. Not only are they easy, they’re also designed to keep us wanting more.

“It would be difficult to avoid processed foods altogether, but eating them frequently can harm your health,” says Lori Knapp, a Registered Dietitian with ThedaCare. “If you’re looking to eat more whole foods, you can start with some simple changes to begin to shift your habits.”

March’s National Nutrition Month offers a good time to assess your diet and identify ways to reduce your intake of processed foods.

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 says. “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.

Understanding Ultra-Processed Foods

Ultra-processed foods 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.

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. But remember to think of them as treats and consume them sparingly,” Knapp says. “Strive to eat more foods that offer you the nutrition your body needs.”

10 Ways to Cut Back on Processed Foods

Knapp shares these tips for scaling back on processed foods.

Start by adding. We all have favorite junk foods. You don’t have 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 ahead 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 will 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. This can lead to other health problems including diabetes, heart disease, and certain cancers. Opting instead for water, seltzer, or unsweetened teas allows you eliminate some empty calories.
Make a fruit bowl. Keeping a fruit bowl on your counter or tabletop makes it easy for you and your family to grab a healthy, refreshing snack. You can store most fruits on the countertop, including citrus fruits, pears, plums, peaches, apples, and kiwis, to name a few.
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 within two or three days. Store carrots, celery, and radishes in water in the fridge for up to five days, but 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 serve as the 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 helps 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 with less sodium and fats. Then savor the time with your family or friends.

Healthy Choices, Healthy You

Above all, strive for a balanced approach, Knapp says.

“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 says. “Through taking some small steps, you can begin to introduce more healthy foods into your diet and improve your health.”