Difference between revisions of "Eliminate Processed Foods From Your Diet"
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| − | Processed foods have gotten a bad rap. Many times they're associated with a higher calorie count, added sugars and fats, being low in nutrients and full of chemicals or preservatives.<ref>http://www.nhs.uk/livewell/goodfood/pages/what-are-processed-foods.aspx</ref> However, the definition of processed food is actually quite broad and includes a very large variety of foods. In general, a processed food is any food that has undergone a deliberate change prior to consumption.<ref>http://www.foodinsight.org/sites/default/files/what-is-a-processed-food.pdf</ref> When trying to minimize processed foods, it's important to consider the amount of processing that's required or that the food has undergone. Highly processed, ready-to-eat, or packaged foods with added sugars, flavorings, texturants, colorings or preservatives are examples of foods that should be limited or avoided.<ref>http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/avoiding-processed-foods</ref> Minimizing or eliminating highly processed foods may help you eat a more healthy and nutritious diet. | + | Processed foods have gotten a bad rap. Many times they're associated with a higher calorie count, added sugars and fats, being low in nutrients and full of chemicals or preservatives.<ref name="rf1">http://www.nhs.uk/livewell/goodfood/pages/what-are-processed-foods.aspx</ref> However, the definition of processed food is actually quite broad and includes a very large variety of foods. In general, a processed food is any food that has undergone a deliberate change prior to consumption.<ref name="rf2">http://www.foodinsight.org/sites/default/files/what-is-a-processed-food.pdf</ref> When trying to minimize processed foods, it's important to consider the amount of processing that's required or that the food has undergone. Highly processed, ready-to-eat, or packaged foods with added sugars, flavorings, texturants, colorings or preservatives are examples of foods that should be limited or avoided.<ref name="rf3">http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/avoiding-processed-foods</ref> Minimizing or eliminating highly processed foods may help you eat a more healthy and nutritious diet. |
| − | [[Category:Nutrition and Lifestyle Eating]] | + | [[Category: Nutrition and Lifestyle Eating]] |
== Steps == | == Steps == | ||
===Preparing to Change Your Diet=== | ===Preparing to Change Your Diet=== | ||
#[[Keep a Food Diary|Track your meals]]. When attempting to eliminate a certain food group or type of food, it will be helpful to journal your current eating habits. This will help you be more aware of what types of processed foods you're eating, when you're eating them, and how frequently you're eating them. | #[[Keep a Food Diary|Track your meals]]. When attempting to eliminate a certain food group or type of food, it will be helpful to journal your current eating habits. This will help you be more aware of what types of processed foods you're eating, when you're eating them, and how frequently you're eating them. | ||
| − | #*Purchase a journal or download a journaling app on your smartphone. Ideally, track a few weekdays and a few weekend days. You might find that your eating habits are different on a weekend day compared to a work day.<ref>http://my.clevelandclinic.org/health/healthy_living/getting_fit/hic_Maintaining_a_Healthy_Weight/hic_Keep_a_Food_Journal</ref> | + | #*Purchase a journal or download a journaling app on your smartphone. Ideally, track a few weekdays and a few weekend days. You might find that your eating habits are different on a weekend day compared to a work day.<ref name="rf4">http://my.clevelandclinic.org/health/healthy_living/getting_fit/hic_Maintaining_a_Healthy_Weight/hic_Keep_a_Food_Journal</ref> |
#*Many times people choose processed foods out of convenience — they're late to work, don't have time to cook, or didn't have another option handy when they were hungry. Try to dig up any patterns in your diet. For example, you're typically late for work and go through the drive-through for breakfast. | #*Many times people choose processed foods out of convenience — they're late to work, don't have time to cook, or didn't have another option handy when they were hungry. Try to dig up any patterns in your diet. For example, you're typically late for work and go through the drive-through for breakfast. | ||
#[[Create a Nutrition Plan|Write up a meal plan]]. A meal plan will be helpful as you slowly eliminate processed foods from your diet. As you remove different foods from your regular meal plan, you can add in a more whole, unprocessed foods to replace them. A written meal plan can help you visually plan everything out for your week. | #[[Create a Nutrition Plan|Write up a meal plan]]. A meal plan will be helpful as you slowly eliminate processed foods from your diet. As you remove different foods from your regular meal plan, you can add in a more whole, unprocessed foods to replace them. A written meal plan can help you visually plan everything out for your week. | ||
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#*When designing your own meal plan, make sure you take into consideration the amount of quick meals that will be necessary for the week. When you plan in advance for quick and easy or on-the-go meals, you might be less tempted to grab a processed food. | #*When designing your own meal plan, make sure you take into consideration the amount of quick meals that will be necessary for the week. When you plan in advance for quick and easy or on-the-go meals, you might be less tempted to grab a processed food. | ||
#Clean out your kitchen. Before you overhaul your diet, think about what you typically buy from the grocery store and what you have stocked in your kitchen. Go through your refrigerator, freezer, and pantry and throw out any processed foods you find, removing the temptation. | #Clean out your kitchen. Before you overhaul your diet, think about what you typically buy from the grocery store and what you have stocked in your kitchen. Go through your refrigerator, freezer, and pantry and throw out any processed foods you find, removing the temptation. | ||
| − | #*Items to look for include: sweets like ice cream, candy, cookies or snack cakes; chips, crackers or pretzels; cereals; sauces, dressings or marinades; deli meats and cheese; and frozen entrees or microwavable meals. These items are generally full of preservatives and loaded with sodium.<ref | + | #*Items to look for include: sweets like ice cream, candy, cookies or snack cakes; chips, crackers or pretzels; cereals; sauces, dressings or marinades; deli meats and cheese; and frozen entrees or microwavable meals. These items are generally full of preservatives and loaded with sodium.<ref name="rf2" /> |
| − | #*Since most foods do go through some processing, decide what your limit is for "tossing" or "keeping." For example, canned beans are a processed food, but are a great source of fiber and protein.<ref>http://nutritionfacts.org/2014/09/25/are-canned-beans-as-healthy-as-home-cooked/</ref> In addition, as long as you rinse and drain canned beans, they're considerably lower in sodium.<ref>http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=108581&sc=3017</ref> Foods like these might be items you want to keep. | + | #*Since most foods do go through some processing, decide what your limit is for "tossing" or "keeping." For example, canned beans are a processed food, but are a great source of fiber and protein.<ref name="rf5">http://nutritionfacts.org/2014/09/25/are-canned-beans-as-healthy-as-home-cooked/</ref> In addition, as long as you rinse and drain canned beans, they're considerably lower in sodium.<ref name="rf6">http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=108581&sc=3017</ref> Foods like these might be items you want to keep. |
#*Other processed foods that you may want to keep include no-salt-added or low-sodium canned vegetables, 100% whole grain foods (like 100% whole wheat pasta or brown rice), pre-washed/pre-cut vegetables (like bagged lettuce), or all-natural nut butters. | #*Other processed foods that you may want to keep include no-salt-added or low-sodium canned vegetables, 100% whole grain foods (like 100% whole wheat pasta or brown rice), pre-washed/pre-cut vegetables (like bagged lettuce), or all-natural nut butters. | ||
#*If you feel bad about throwing all of that food away, either donate it to a food shelter or eat it in smaller doses until it's gone and you are mainly eating whole foods. | #*If you feel bad about throwing all of that food away, either donate it to a food shelter or eat it in smaller doses until it's gone and you are mainly eating whole foods. | ||
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#Read the food label on all packaged foods. Since the processing of foods can vary widely, reading the food labels will give you the most detailed and accurate information on how processed a food is and what has been changed or added to it. | #Read the food label on all packaged foods. Since the processing of foods can vary widely, reading the food labels will give you the most detailed and accurate information on how processed a food is and what has been changed or added to it. | ||
#*The ingredient label on packaged foods allows consumers to know exactly what's in the food. It lists all ingredients from the highest quantity to the lowest quantity present in the food. In addition, you'll find any additives, preservatives or flavorings present in the food. | #*The ingredient label on packaged foods allows consumers to know exactly what's in the food. It lists all ingredients from the highest quantity to the lowest quantity present in the food. In addition, you'll find any additives, preservatives or flavorings present in the food. | ||
| − | #*There are a variety of tips or tricks to help consumers decide what level of processing is acceptable. It's typically recommended to not purchase foods with ingredients that you cannot pronounce. For example, some processed foods include ingredients like diacetyl (a butter flavoring) or potassium sorbate (a chemical used to prolong shelf life).<ref>http://www.hc-sc.gc.ca/fn-an/securit/addit/list/11-preserv-conserv-eng.php</ref> | + | #*There are a variety of tips or tricks to help consumers decide what level of processing is acceptable. It's typically recommended to not purchase foods with ingredients that you cannot pronounce. For example, some processed foods include ingredients like diacetyl (a butter flavoring) or potassium sorbate (a chemical used to prolong shelf life).<ref name="rf7">http://www.hc-sc.gc.ca/fn-an/securit/addit/list/11-preserv-conserv-eng.php</ref> |
| − | #*Note that if a company has a proprietary blend (of things like spices or flavorings), they are not legally required to disclose those ingredients.<ref | + | #*Note that if a company has a proprietary blend (of things like spices or flavorings), they are not legally required to disclose those ingredients.<ref name="rf2" /> If you see this listed on an ingredient label, you may not want to purchase this item. |
#*Note some additives can make a food more nutritious. For example, some companies add in vitamins or minerals to their foods. Even though these additives may not be familiar, they actually improve the nutrition content of the food. | #*Note some additives can make a food more nutritious. For example, some companies add in vitamins or minerals to their foods. Even though these additives may not be familiar, they actually improve the nutrition content of the food. | ||
| − | #Purchase and eat whole fruits and vegetables. Fruits and vegetables are nutritious foods that contain essential vitamins, minerals, fiber, and antioxidants. It's recommended to make half of all your meals a fruit or a vegetable.<ref>http://www.choosemyplate.gov/food-groups/vegetables.html</ref> | + | #Purchase and eat whole fruits and vegetables. Fruits and vegetables are nutritious foods that contain essential vitamins, minerals, fiber, and antioxidants. It's recommended to make half of all your meals a fruit or a vegetable.<ref name="rf8">http://www.choosemyplate.gov/food-groups/vegetables.html</ref> |
#*Minimally processed, whole fruits and vegetables to focus on include: fresh fruits and vegetables (like apples, bananas, tomatoes or eggplant), pre-washed/-pre-cut items (like bagged lettuce or steam-in-the-bag green beans), and canned or frozen items. Note, with canned foods, choose items that are low-sodium or no-salt-added and prepared without sauces, gravies, or other seasonings. | #*Minimally processed, whole fruits and vegetables to focus on include: fresh fruits and vegetables (like apples, bananas, tomatoes or eggplant), pre-washed/-pre-cut items (like bagged lettuce or steam-in-the-bag green beans), and canned or frozen items. Note, with canned foods, choose items that are low-sodium or no-salt-added and prepared without sauces, gravies, or other seasonings. | ||
#*Avoid highly processed fruits and vegetables like canned fruit in syrup, fruit cups in syrup or with added sugar, and canned or frozen vegetables in a sauce or with added seasonings. | #*Avoid highly processed fruits and vegetables like canned fruit in syrup, fruit cups in syrup or with added sugar, and canned or frozen vegetables in a sauce or with added seasonings. | ||
| − | #Purchase and eat minimally processed protein. Protein is essential to a healthy diet and meat is a great quality protein to include in your diet. Most of your meals and snacks should also include a source of protein.<ref>http://www.choosemyplate.gov/food-groups/protein-foods.html</ref> | + | #Purchase and eat minimally processed protein. Protein is essential to a healthy diet and meat is a great quality protein to include in your diet. Most of your meals and snacks should also include a source of protein.<ref name="rf9">http://www.choosemyplate.gov/food-groups/protein-foods.html</ref> |
#*Include minimally processed, whole protein foods like poultry, red meat, pork, eggs, and dairy foods. Choose organic products if you want to avoid added preservatives or growth hormones. | #*Include minimally processed, whole protein foods like poultry, red meat, pork, eggs, and dairy foods. Choose organic products if you want to avoid added preservatives or growth hormones. | ||
#*Vegetarian protein sources that are minimally processed include dry beans, lentils and peas, canned beans and lentils with no-salt-added (also rinse and drain these items), and frozen beans and lentils with no sauce/gravies added. Tofu, tempeh, and seitan are vegetarian protein sources but are typically considered more processed. | #*Vegetarian protein sources that are minimally processed include dry beans, lentils and peas, canned beans and lentils with no-salt-added (also rinse and drain these items), and frozen beans and lentils with no sauce/gravies added. Tofu, tempeh, and seitan are vegetarian protein sources but are typically considered more processed. | ||
#*Some moderately processed protein foods you may choose to consume include frozen meat without additives, sauces or gravies, plain yogurt, and cheese. | #*Some moderately processed protein foods you may choose to consume include frozen meat without additives, sauces or gravies, plain yogurt, and cheese. | ||
#*Highly processed protein foods to avoid include deli meats, hot dogs, sausage, bacon, and pre-prepared and frozen meats or meat entrees. | #*Highly processed protein foods to avoid include deli meats, hot dogs, sausage, bacon, and pre-prepared and frozen meats or meat entrees. | ||
| − | #Purchase and eat minimally processed grains. 100% whole grains are a great addition to your diet. They're typically high in fiber and nutrients.<ref>http://www.choosemyplate.gov/food-groups/grains.html</ref> But not all 100% whole grains are unprocessed. Be careful what you select. | + | #Purchase and eat minimally processed grains. 100% whole grains are a great addition to your diet. They're typically high in fiber and nutrients.<ref name="rf10">http://www.choosemyplate.gov/food-groups/grains.html</ref> But not all 100% whole grains are unprocessed. Be careful what you select. |
#*Minimally processed grains to focus on include: dry brown rice, quinoa, millet, 100% whole wheat couscous, or barley. 100% whole wheat pasta does go through more processing, but can be a healthy addition to your diet. | #*Minimally processed grains to focus on include: dry brown rice, quinoa, millet, 100% whole wheat couscous, or barley. 100% whole wheat pasta does go through more processing, but can be a healthy addition to your diet. | ||
#*Do not choose pre-cooked, "microwave" or quick cooking items as these have been processed further to help decrease home cooking times. | #*Do not choose pre-cooked, "microwave" or quick cooking items as these have been processed further to help decrease home cooking times. | ||
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#*If you forgot your homemade snack or don't have access to one, stick with the least processed snack foods available. For example, many vending machines sell packages of roasted peanuts or trail mix. | #*If you forgot your homemade snack or don't have access to one, stick with the least processed snack foods available. For example, many vending machines sell packages of roasted peanuts or trail mix. | ||
#Avoid fast foods. Many convenience stores or fast food restaurants offer a variety of highly processed foods. Although menu options have improved in the last few years, it will be much more difficult to find whole, unprocessed foods at these types of restaurants. | #Avoid fast foods. Many convenience stores or fast food restaurants offer a variety of highly processed foods. Although menu options have improved in the last few years, it will be much more difficult to find whole, unprocessed foods at these types of restaurants. | ||
| − | #*Hamburgers, french fries, chicken nuggets, hot dogs, pizza, and other similar foods are examples of foods that are commonly available at convenience or fast food restaurants. These foods are not only highly processed but when eaten on a regular basis can put you at risk for heart disease, high blood pressure, and obesity.<ref>http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Eating-Fast-Food_UCM_301473_Article.jsp</ref> | + | #*Hamburgers, french fries, chicken nuggets, hot dogs, pizza, and other similar foods are examples of foods that are commonly available at convenience or fast food restaurants. These foods are not only highly processed but when eaten on a regular basis can put you at risk for heart disease, high blood pressure, and obesity.<ref name="rf11">http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Eating-Fast-Food_UCM_301473_Article.jsp</ref> |
#*If it's necessary to eat or find food options at a fast food restaurant, try to choose items that are as whole and unprocessed as possible. Salad with grilled chicken is an example of a less processed item you could order. | #*If it's necessary to eat or find food options at a fast food restaurant, try to choose items that are as whole and unprocessed as possible. Salad with grilled chicken is an example of a less processed item you could order. | ||
===Enjoying Favorite Foods in Moderation=== | ===Enjoying Favorite Foods in Moderation=== | ||
| − | #Eat processed foods in moderation. Eliminating or reducing the amount of processed food in your diet may help you manage your weight better and improve your health.<ref | + | #Eat processed foods in moderation. Eliminating or reducing the amount of processed food in your diet may help you manage your weight better and improve your health.<ref name="rf1" /> However, the occasional snack or meal that contains processed foods is appropriate and most likely will not have any serious negative effects. Choose wisely and decide what "moderation" truly is for you. |
#*If a few of your favorite foods are processed, instead of eliminating them permanently, maybe you decide to have them every Friday night or just once a month. | #*If a few of your favorite foods are processed, instead of eliminating them permanently, maybe you decide to have them every Friday night or just once a month. | ||
#*Remember, even removing some unprocessed foods from your diet is a great start. How many or what particular processed foods you remove from your diet is ultimately up to you. | #*Remember, even removing some unprocessed foods from your diet is a great start. How many or what particular processed foods you remove from your diet is ultimately up to you. | ||
