According to experts around the world, the key to an overall healthy diet is to limit your intake of “ultra-processed” foods, which make up about 60% of our calories and contribute 90% of calories from added sugars, and instead choosing healthier, unprocessed and minimally processed foods that offer a variety of nutrients.
“If you eat a significant amount of highly processed foods, try taking small steps toward a less processed diet,” said Jackie Newgent, a registered dietitian, culinary nutritionist and author of The All-Natural Diabetes Cookbook. “There’s no need to go cold turkey today – and often, if you slowly ease into a less-processed eating plan, your likelihood of continuing your wholesome new habits increases.”
Try adding a banana or apple at breakfast or as a snack, or a vegetable at lunch. “Ultimately, half of your plate at lunch and dinner should be fruits and vegetables,” King said. “Simply adding a freshly prepared salad to an otherwise not-so-fresh meal makes it better for your body …and more enjoyable,” Newgent said.
If you get tired of water, King recommends carbonated water or adding fruit to water for flavor.
“If you need an extra flavor boost, add garlic or pepper instead,” King said.
“Go with brown rice in place of white rice, whole-wheat pasta instead of ‘white’ pasta and whole-grain bread instead of ‘white’ bread. These swaps are nuttier-tasting and more filling, too,” Newgent said.
Processed meats such as bacon, ham, hot dogs and sausage have been linked to increased risk of colorectal cancer.
“If you find that you are reaching for the highly processed foods because they are convenient and you are in a hurry to get to your meeting or your kid to soccer practice, try planning out snacks on the weekend for the weekdays,” King said. Set aside portions of trail mix, carrots and celery with hummus, Greek yogurts, and fruit with natural nut butters so they are ready to grab and go.
Instead of potato chips, try nonfat popcorn, which is whole grain and a good source of fiber and still gives the crunch you’re looking for. “You can add a dash of chili powder or Parmesan cheese for flavor,” King said. You can also replace sugar-sweetened cereal with unsweetened oatmeal and add fruit for flavor.
Consider homemade kale chips, granola and even salad dressings.
Instead of bottled salad dressing that may contain preservatives your body doesn’t need, whip up your own,” Newgent said. “Simply whisk together three tablespoons of olive oil and one tablespoon vinegar of choice for an easy two-ingredient vinaigrette. Or add that oil and vinegar to a blender with a small handful of berries for a lovely fruity salad dressing.
“Try batch cooking on the weekend or a weeknight when you have time,” King said. Consider a homemade mac and cheese with whole-wheat pasta and veggies or turkey burger patties with sautéed vegetables.
If you see fat- or sugar-modified food, such as fat-free mayo or sugar-free yogurt, be wary. “These foods may have artificial ingredients – such as the artificial colors yellow No. 6 or red No. 40 – or other chemical additives, such as the artificial sweetener acesulfame potassium, making them more processed and potentially less healthful for you,” Newgent said.
“Read the ingredient list on packaged foods, and look for a list that reads more like a recipe rather than a pseudo-science experiment,” she added.
Some of the foods we love without the chemicals we hate.
Some Yuka suggestions for healthy foods available in your local grocery store today.
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Since 1993, the Environmental Working Group’s team of scientists, policy experts, lawyers and communication & data experts have worked to shine a spotlight on outdated legislation, harmful agricultural practices and industry loopholes that pose a risk to our health.
