While it may have slightly more calories, the distinct flavor enhances baked goods beautifully. If you’re exploring new recipes, brown sugar complements spices like cinnamon or nutmeg. Additionally, it retains more of the natural molasses content, offering a subtle complexity to your culinary creations. Although it takes slightly longer to cook, the health benefits are worth the extra time. By integrating brown rice into your meals, you can enjoy a nutty texture and richer flavor. Additionally, it pairs well with a variety of dishes, making it a versatile and nutritious addition to your diet.
Defining ‘Processed Foods’
Purdue experts conducted and evaluated the survey, which included 1,200 consumers across the U.S. Price of Meat is a blog dedicated to getting value out of the meat we consume. Add a little Worcestershire sauce, garlic powder, and other spices for flavor. Grilling for about five minutes on each side will work just as well.
Swap 8: Conventional Meat or Fake Meat Products
If you can get to a grocery store regularly, try forming the habit of shopping every few days (or more) for just what you need right away. This means any fresh produce you buy will get eaten quickly and won’t have the chance to spoil. Otherwise, stock up on plain frozen vegetables to keep on hand in the freezer for various recipes. Air drying works by slowly and gently evaporating the moisture from the food.
Healthy Alternatives to Ultra-Processed Foods
If you prefer store-bought options, she recommends those with simple, whole-food ingredients (like oats, nuts, seeds, and dried fruit) and little to no added sugar. While these are still processed foods, they’re less refined than ultra-processed options, she says. Many fast food items are fried, high in saturated or trans fats, high in sodium, and low in fiber, vitamins, and minerals. They also contain a variety of additives, preservatives, and artificial flavors to enhance the flavor and extend shelf life.
Protein Coffee: Benefits, Science, and 3 Easy Recipes to Try at Home
This simple swap significantly increases the fiber content while providing plant-based protein, all with fewer calories than heavy cream. If you need more recommendations for healthy food and drink alternatives, speak with a healthcare professional. Sugary beverages like soda, sweet tea, fruit juice, and sports drinks are high in sugar and calories but low in essential nutrients. “Processed foods are foods that don’t look like [how] they looked when they were first harvested,” Joan Ifland, an expert reviews of unimeal on processed food addiction, told CNBC Make It in 2023.
But at most restaurants, https://patient.info/features/diet-and-nutrition/what-is-clean-eating-and-how-can-you-start they’re prepared the same way — deep-fried in refined oils that have been heated repeatedly, according to Zenker. Zimmerman also recommends nonprocessed alternatives like DIY overnight oats with chia seeds and berries, or quinoa or farro breakfast bowls with fruit and nut butter. With that in mind, here are nine foods that you might be surprised to learn are actually heavily processed, along with dietitians’ tips for less-processed swaps to try instead. Designed to fill the gaps left by modern diets, our superfood formulas combine ancient techniques like fermentation with clinically proven ingredients for results you can really feel.
Cook tuna until it is a little pink in the middle because it tends to dry out if it is overcooked. Whitefields points to published research that found people on an ultra-processed diet ate about 500 calories a day more than those on an unprocessed diet. Shelf-stable items like canned beans and boxed broths are practical for emergency situations or times when refrigeration is unreliable. Preserved foods extend how long nutritious ingredients remain usable. These choices help ensure meals are balanced, even with a tight schedule or limited access to fresh foods.
By Julie MarksMarks is a Florida-based health writer with a bachelor’s degree in broadcast journalism and creative writing. Choose unflavored water and nonfat or low-fat milk as your primary beverages. Canned soups are often highly processed and contain a lot of sodium. The average can of soup has between 1,400 and 1,800 milligrams of sodium, which is more than the ideal amount you should consume daily, especially if you have high blood pressure.
Why a dietitian says Parmesan is a high-protein snack hiding in plain sight
Americans aren’t turning to ultra-processed foods as much as they used to, according to new data from the Centers for Disease Control and Prevention, but consumption still remains high. Though they may lack the savory flavor of crackers, they pair well with dips like hummus or guacamole. If you’re planning a healthy snack platter, carrots bring vibrant color and nutrition to the table. Additionally, they support eye health and provide essential vitamins, making them a smart choice. Pre-packaged snacks can be high in unhealthy fats and additives, but popcorn offers a whole-grain alternative that’s both tasty and satisfying.
Swap Pancake Syrup For Real Maple Syrup
Meals built around whole foods help support long-term weight management by promoting fullness and providing steady energy. Combining these with thoughtful use of minimally processed foods ensures nutritional needs are met without relying on highly processed items. Many of these foods have low fiber and protein content, making them less filling than whole food alternatives.
With 8 grams of protein and 5 grams of fiber per cooked cup, quinoa offers more than double the protein and fiber of rice, which has just 3.5 grams of protein and less than 2 grams of fiber. Plus, quinoa is a complete protein, providing all nine essential amino acids. Mayo is calorie-dense, with over 180 calories per 2-tablespoon serving.
Endorphins are released when eating processed foods, and it causes a “high” experience that inevitably leads to a crash, according to Ifland. “And in the crash, you become desperate to get out of the crash,” she says, which prompts you to eat more processed foods. Making healthier choices is easier when the path is clear—but in the U.S. food system, ultra-processed options are often the most accessible, affordable, and heavily marketed. This creates real barriers, and not everyone has equal access to fresh, whole ingredients or reliable nutrition education. Day.” as she has reportedly bragged, she’s in for a rude awakening. That means you’d be eating 8 grams of sugar per sandwich—more sweet stuff than a pack of jelly beans.
Not That! Strawberry Fruit Roll-Ups
She is still a passionate runner, but these days she can mostly be found at her local parkrun or chasing after her young son. Wave goodbye to white bread that spikes your blood sugar and swap it for whole grain toast. Full of fibre and slower to digest, it keeps your energy levels steady and helps build muscle without the crash. Now that we’ve got the scary stuff out of the way, try the following healthy food swaps.
Not That! Fruit Loops
And on top of all of that, the sugars found in processed foods can cause a rapid spike in blood sugar, followed by a crash. This can lead to energy fluctuations that can negatively impact your performance both inside and outside of the gym. On the other hand, the complex carbohydrates in whole foods provide a steady source of energy, helping maintain endurance and intensity during workouts. The World Cancer Research Fund suggests limiting red meat to three servings a week to avoid potential health risks.
- Grabbing a quick juice might sound refreshing, but they’re loaded with added sugars.
- The fiber in whole foods aids digestion and keeps you feeling full longer, helping with weight management.
- However, seasoning them with your favorite spices can enhance their natural sweetness, creating a delightful side or snack.
- This fruit is still nutritious and contains a slew of vitamins and minerals, but a cup of grapes has a mere 1 gram of dietary fiber.
- Whole-wheat pasta contains the entire grain and offers more fiber, while white pasta is more refined but still not classified as ultra-processed.
- You can swap ingredients, eat out less often, and prep meals in advance.
Eat This! Oat Flour Dark Chocolate Chip Cookies
Make sure to have fresh water on hand to keep your dog properly hydrated. That said, eating real doesn’t mean you have to make everything from scratch. These choices help you enjoy tasty snacks and meals while sticking to a healthier diet, ensuring you never feel deprived.
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