9 Tips on How to Limit Processed Foods for Better Health
16 Feb 2024
In today’s fast-paced world, processed foods have become an integral part of many people’s diets. They undoubtedly offer convenience when preparing meals as well as saving time, but they influence our taste buds with their strong flavors and textures. Despite their widespread availability and popularity, processed foods can have a detrimental effect on our health when consumed in excess. From high levels of added sugars and unhealthy fats to artificial additives and preservatives, these foods can contribute to a range of health problems, including obesity, heart disease and chronic diabetes.
Fortunately, there is a growing interest in integrating natural foods into the diet, with predominantly unprocessed ingredients that are full of beneficial nutrients yet devoid of harmful additives. You can improve your overall health and well-being by incorporating more unprocessed foods into your daily routine and limiting processed foods. Here are some helpful and practical tips on how to make the transition.
1. Plan your meals
One of the first steps to limiting processed foods is to plan your meals in advance. Set aside half an hour each week to create a meal plan that includes a variety of unprocessed foods such as fruits, vegetables, whole grains, protein, and healthy fats. Not only will this help you avoid processed foods, but it will also ensure that you have nutritious meals ready to enjoy throughout the week.
2. Shop the perimeter
What does this mean? When grocery shopping at the store, stick to the perimeter of the building, where you’ll find fresh produce, meat, dairy, and whole grains. The inner cycle shelves often store processed foods such as chips, sweets, and cereals. By focusing on the outside walls of the store, you can easily fill your cart with nutrient-dense foods.
3. Always read labels
If you buy packaged foods, be sure to read the labels carefully. Look for products with short ingredient lists that contain recognisable whole food ingredients. Avoid products with added sugars, unhealthy fats and artificial additives. Pay attention to portion sizes and nutritional information to make informed choices about what you’re putting into your body.
4. Cook more often at home
Cooking meals from scratch is one of the best ways to limit processed foods. Not only does this give you complete control over the ingredients you use, but it also allows you to experiment with different flavours and cooking techniques. Start easy with recipes that include foods like roasted vegetables, grilled chicken, and whole-grain pasta. As you become more confident in the kitchen, you can expand your culinary repertoire and create delicious, nutritious meals that your whole family will love.
5. Choose whole grains
When it comes to grains, choose whole-grain alternatives whenever possible. For example, brown rice, quinoa, oats and whole wheat contain more fibre, vitamins and minerals than their refined counterparts. They also provide sustained energy and help you feel full and satisfied between meals. Experiment with different whole grains in recipes such as salads, soups, mains and side dishes to add variety to your diet.
6. Healthy snacks
Instead of reaching for processed snacks like chips and waffles, choose healthier alternatives like fresh fruit, raw vegetables with hummus, nuts or homemade pesto. These in-between snacks are more nutritious and provide sustained energy to keep you going throughout the day. Keep a supply of healthy alternatives handy at home, work or on the go to curb cravings and avoid tempting processed snacks.
7. Limit sugary drinks
Sweetened beverages such as soda, energy drinks, and sweetened juices are a major source of added sugars in the diet. Limit your intake of these types of drinks and choose healthier options such as water, herbal tea or water with fruit slices for added flavour. Not only will you cut down on sugar, but you’ll also stay hydrated.
8. Portion size matters
Even healthier processed foods can be high in calories, sodium and unhealthy fats. Pay attention to portion sizes to avoid overeating and consuming excess calories. Use measuring cups, spoons or a scale to portion out and listen to your body’s hunger and fullness signals to determine exactly when you’re full.
9. Focus on unprocessed, real foods
Above all, make whole, natural foods the foundation of your diet. Fruits, vegetables, nuts, seeds, meat, fish and dairy products are excellent sources of essential nutrients that help you maintain optimal health. By prioritising these foods and minimising your intake of processed ones, you can nourish your body and enjoy the many benefits of a diet based on unprocessed foods.
In conclusion
Limiting processed foods is a positive step towards improving your health and well-being. By planning your meals, shopping carefully, cooking at home more often, and focusing on nutrient-dense ingredients, you can fuel your body with the nutrients it needs to feel good. Start small, experiment with new foods and recipes, and don’t forget to celebrate the positive changes you’re making toward a healthier lifestyle. Your body will thank you for it in the long run.
To assess how the transition to a healthier diet affects the body, we recommend tracking your vital signs with the Medrec:M health app. Check out all its features here.