Iran Press/ Health: Processed food is any food item that has been canned, cooked, frozen, pasteurized, or packaged.
As part of a healthy diet, you can enjoy many processed foods, including canned vegetables, frozen fruits, and pasteurized dairy products. However, some highly processed items are loaded with salt, sugar, additives, and preservatives, which can harm your health.
Here are some easy, sustainable, and practical strategies to help you eat less processed food.
Keep healthy snacks on hand
If you’re running short on time, grabbing a packaged snack on your way out the door may be tempting.
Some of my favorite healthy snacks include fresh fruit, mixed nuts, and veggies with hummus.
Swap refined grains for whole grains
One of the simplest ways to reduce your intake of processed foods is to start trading them for healthier whole foods.
In particular, you can swap refined grains like white pasta, rice, bread, and tortillas for whole-grain alternatives, such as brown rice and whole-grain pasta, bread, and tortillas.
Not only are whole grains higher in important nutrients like fiber, but they’ve also been shown to protect against conditions like heart disease, diabetes, and certain types of cancer.
Drink more water
Sugary beverages like soda, sweet tea, fruit juice, and sports drinks are high in sugar and calories but low in essential nutrients.
Sparkling or flavored water are two great options if plain water isn’t your favorite beverage. Alternatively, you can try infusing water with fresh fruit or herbs for an added burst of flavor.
Eat more vegetables
When you’re preparing meals at home, including at least one serving of vegetables to increase your intake of healthy, unprocessed foods.
This can be as easy as adding spinach to your scrambled eggs, sautéing broccoli for a simple side dish, or tossing carrots or cauliflower into soups or casseroles.
Vegetables are highly nutritious and great sources of fiber, which keeps you feeling full between meals to help decrease your appetite and curb cravings.
Eat less processed meat
Processed meats like sausage, lunch meat, and hot dogs are associated with several downsides and even classified as carcinogenic by the International Agency for Research on Cancer.
For starters, you can swap these foods for less processed varieties of meat, such as fresh chicken, salmon, or turkey. You can also replace packaged lunch meats with other sandwich fillings, including tuna salad, chicken breast, or hard-boiled eggs.
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