The Surprising Truth About Processed Foods

How many times have you heard advice about avoiding processed foods? If you want to lose weight or just eat a healthy diet, that does make sense for the most part. However, there are important differences among processed foods that are rarely discussed.

Some processed foods are actually good for you and others may be more fattening than you think. Find out how to make smart choices before you toss another packaged food item into your grocery cart.

Understanding Processed Food:

1. Recognize processed food. Any food that undergoes changes during preparation is considered processed. That can include steps like freezing or cooking that have relatively minor impact or drastic changes that add large amounts of sugar and salt and create empty calories.

2. Avoid ultra-processed food. When nutritionists talk about avoiding processed food, they’re mostly talking about ultra-processed foods. These items contain more lab products than natural ingredients, and about 70% of the packaged food in most supermarkets fall into this category.

3. Watch your weight. Over-processed foods may be a major factor in rising rates of overweight and obesity. A study by the National Institutes of Health found that participants who ate these foods gained more weight than those who ate natural foods even when they consumed the same number of calories.

4. Compare brands. One apple is about the same as another when it comes to nutrients. However, packaged foods vary widely. For example, some breakfast cereals may be mostly white sugar and white flour while others are unsweetened whole grains.

5. Read labels. How can you tell the difference? Check the labels on the back for the list of ingredients and nutritional information, including added sugar and salt. The front of the package is mostly advertising and may be misleading.

6. Hunt for hearts. You can also look for packages with a red and white Heart-Check Mark. That means they’ve been certified by the American Heart Association as suitable for healthy eating.

Choosing Healthy Processed Food:

1. Buy beans. Canned beans are a fast alternative to dried. Just rinse off the salty liquid and toss them in salads or soups.

2. Go fish. Increase your fish intake with inexpensive canned tuna and salmon. Enjoy them in sandwiches and casseroles.

3. Eat yogurt. Avoid excess sugar by buying plain yogurt. Add your own flavor with fresh fruit, cinnamon, or even a little coffee. You can also lighten up some recipes by substituting yogurt for ingredients like sour cream.

4. Add nuts. Some nut butters can be just as wholesome as the ones you make at home. Check the labels to avoid added sugar and unhealthy fats.

5. Flip burgers. On the other hand, whole soy foods have more flavor and nutrients than the textured vegetable protein in commercial veggie burgers. Browse online for easy recipes using tofu and tempeh or other ingredients like beans and lentils.

6. Sow your oats. If you think the breakfast cereals at your local organic market cost too much, pick up a container of plain oats. They’re extremely versatile. Use them for baked goods as well as binding burgers and thickening soups and stews.

7. Switch breads. Studies show that most breads are ultra-processed with high levels of saturated fat, sugar, and sodium. If you don’t have time to bake your own, look for products made from sprouted whole grains, sourdough, or 100% whole wheat.

8. Check the freezer. Frozen and canned vegetables and fruits can be nutritious. Check the ingredients and keep in mind that their texture will be different from fresh.

Healthy eating can be affordable and convenient. Avoid ultra-processed foods but take advantage of packaged items that can help you to prepare nutritious meals and snacks for you and your family.

The Ultimate Guide to Easy Meal Prep

Meal prep can save you time and money, but sometimes it seems like an annoyance that drains your entire weekend. How can you make it easier and more fun?

If you're struggling with this issue, try these strategies:

1. Pick one day a week to meal prep. It's easier if you pick a day ahead of time and plan for it.

* Many people prefer to do their meal prep on the weekend, so they'll have enough food already prepped for the entire week ahead. Others pick a Monday or another day to do it. Find the day that works best for you and your family.

* Once you've picked a day, ensure you set aside enough time for your project. You may need several hours to a whole day depending on the amount of food you need to prepare or the size of your family.

2. Get a lot of small containers. If you're prepping for lunches to take to school or work, small containers can be a lifesaver. You can use plastic containers and buy them in bulk.

* The key is to be able to fit all of the food for one person's meal into one container. Make one for each member of the family who will be taking one of those meals.

* Consider using color coded lids or labels to make it easier to sort them.

3. Freeze smoothies and juices. One thing that people struggle with in the mornings is making their own smoothies and juices.

* It's healthier to make your own juices and smoothies, rather than buying processed and sugar laden versions from the store. However, it's hard to find the time each morning to cut up all the vegetables and fruits before blending them.

* Freezing these items ahead of time will save minutes or hours in the morning.

4. Freeze soups and sauces. Did you know that you can freeze most soups and sauces after making them?

* Another easy way to make meal prep work for your family is to freeze soups and sauces. Make extra batches and let them cool on the counter. Then freeze them, so later you can just thaw, heat, and eat.

5. Chop and cut everything in advance. If you hate making salads but love eating them, chop things ahead.

* You can cut many vegetables ahead of time and store them in the fridge. You can even store spiralized vegetables in the fridge to turn them into pasta later. Zucchini is a popular option.

* Create separate containers for each vegetable, so they don't wilt or affect each other. Use clear containers or label them with what's in them and the date.

6. Use jars creatively. Mason jars have become a fun meal prep trick. You can use mason jars to layer salads or make casseroles. You can also use them to make oatmeal layers for morning breakfasts.

* One popular way is to use them as jarred salads. Put the heaviest items, such as meat or beans, on the bottom of the jar. Then, add the layers of cheese or thicker vegetables. The lettuce should go on top because it's delicate. Add sauce or dressing in a different jar, so it doesn't get messy.

Meal prep doesn't have to be a boring chore. Consider these tips to make it a happier process for healthier meals.


Learn more about your health online when you read the rest of our information here about: How To Fight Disease With Food guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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