Eliminate Processed Foods From Your 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. 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. 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. Minimizing or eliminating highly processed foods may help you eat a more healthy and nutritious diet.

Steps

Preparing to Change Your Diet

1. 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.
   • 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.
2. Create a Nutrition 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.
   • Spend some time writing up your ideas for all meals and snacks in your free time. This can also be the basis for your grocery list.
   • 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.
3. 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.
   • 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. In addition, as long as you rinse and drain canned beans, they're considerably lower in sodium. 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.
   • 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.
4. Restock your kitchen with healthy foods. Go grocery shopping and leave out the processed snacks. Stick to the outside aisles of the store or perimeter of the store — that's typically where you will find the most whole, unprocessed foods. Aim to purchase the majority of your food from these sections: the produce section, fresh meat counters, dairy, and egg case.
   • Frozen items are also found on the perimeter of the store and contain both highly processed and minimally processed foods. As long as items are not prepared in sauces or gravies or have a lot of additives, they can be considered an acceptable and nutritious choice.
   • Be wary of what foods you choose when shopping the aisles. Purchase healthy, nutritious processed foods such as canned beans, 100% whole grains or canned vegetables. Also, make sure these items have few added ingredients as well. For example, purchase plain 100% whole wheat pasta instead of a pasta with a seasoning or sauce mix included or purchase plain, low-sodium canned vegetables instead of canned vegetables that contain a sauce or other flavorings.
   • If some of your favorite processed foods live in the aisles and are tempting to buy try to skip those aisles completely. For example, don't walk down the candy and chip aisle so you're not tempted to throw something processed in your cart.

Eliminating Processed Food from Your Diet

1. 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.
   • 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).
   • Note that if a company has a proprietary blend (of things like spices or flavorings), they are not legally required to disclose those ingredients. 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.
2. 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.
   • 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.
3. 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.
   • 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.
   • 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.
4. Purchase and eat minimally processed grains. 100% whole grains are a great addition to your diet. They're typically high in fiber and nutrients. 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.
   • Do not choose pre-cooked, "microwave" or quick cooking items as these have been processed further to help decrease home cooking times.
   • Avoid processed grains including white rice, plain pasta, white bread, desserts, cakes, cookies, and pies.
5. Cook meals without processed foods. Once your kitchen is stocked, you can begin preparing meals without processed foods. Make the basis of each meal whole foods like protein (poultry, red meat, pork, seafood, low-fat dairy or legumes), fruits, and vegetables.
   • An easy way to start cooking a meal is with the main protein or main dish. Pair this with one to two side items like a fruit, vegetable, or 100% whole grain for a complete meal.
   • Avoid processed meals like TV dinners, frozen pizza, canned soup, lunch-ables, and pre-packaged sandwiches.
   • An example of a day of meals with minimized processed foods would look like: 2 scrambled eggs with spinach and feta cheese at breakfast, a salad with home cooked grilled chicken with a homemade salad dressing for lunch, 1/3 cup of homemade granola and an apple for an afternoon snack, baked salmon with steamed broccoli and 1/3 cup brown rice for dinner and grilled pineapple with a drizzle of honey for dessert.
6. Prepare healthy snacks. When hunger hits in between meals, it may mean it's time for a snack. If you don't have an unprocessed snack handy, more processed foods become an easy, fast, and tempting bite to eat. Pre-prepping healthy snacks to take with you is essential if you want to avoid overly processed foods.
   • Try to keep healthier, unprocessed snack foods handy whenever possible. For example, keep shelf stable fruit (like apples), nuts or homemade granola in your work desk drawer. If you have access to a refrigerator, stock up with items like plain yogurts, raw vegetables, and homemade hummus or hard boiled eggs.
   • Avoid common processed snacks like: candy, chips, crackers, snack cakes, portion-controlled cookie packs or granola/protein bars.
   • 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.
7. 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.
   • 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

1. 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. 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.
   • 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.
2. Choose a healthy alternative. The most common processed foods are sometimes the tastiest. Think about what it is you like about a particular favorite processed food (like sweetness, saltines, or crunchiness) and see if there's a healthy alternative that can replace it.
   • For example, if you crave a little something sweet after dinner, instead of going for chocolate or ice cream, try cutting up some raw fruit or having a little plain yogurt with a drizzle of honey.
   • If you're craving something salty and crunchy, try having a few carrots and celery sticks with homemade hummus.
3. Create your favorite meals and snacks at home. Preparing some of your favorite items at home allows you to control exactly what goes into your foods while still enjoying them.
   • Easy items to prepare at home include dressing, sauces or marinades; granola or muesli; soups, stews, and broth; baked goods like muffins, cookies, granola bars or whole wheat bread or dips like hummus.
   • You can also recreate fast food meals at home. Homemade chicken nuggets and baked fries is a great alternative to the restaurant version.

Tips

• Set aside one day a week to make meals for the rest of the week. This will save time and you'll be less likely to order takeout after work if you already have a nice, healthy meal made.
• Slowly eliminate processed foods in your diet. It might be easier to eliminate one group of food or just a few foods each week. Slowly making changes is usually easier and more sustainable in the long-term.
• Search for recipes or cookbooks that provide ideas for making some of your favorite processed foods at home.

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