What alternatives should we choose over ultraprocessed foods?
Junk food like soda, chips, ice cream, lunch meat, and other prepared foods are commonly found in the American diet. They're tough to steer clear of, as over 70% of the US food supply consists of ultra-processed food.
Yet, a diet with a high content of ultra-processed food is not beneficial for our health. Research suggests that consuming such foods increases the risk of developing or dying from numerous health conditions, according to a study that covered nearly 10 million people.
On the contrary, eating Mediterranean-style meals, which focus on veggies, fruits, legumes, nuts, and fish, can reduce the risk of certain cancers, diabetes, heart disease, high cholesterol, and stroke. Adopting this way of eating can also improve brain health, strengthen bones, and prevent depression and dementia.
Hot dogs and cookies are tasty, but what to do?
Identify problematic ingredients
Many ultra-processed foods have a long list of ingredients and often contain additives, warns the Food and Agriculture Organization of the United Nations. If you can't pronounce the names on your food's ingredient list, that's a red flag.
The list may include preservatives to maintain freshness, emulsifiers to prevent separation of incompatible ingredients, artificial colorings and dyes, foaming, bulking, bleaching, gelling, and glazing agents, and added or modified sugar, salt, and fats that enhance the appeal of the food. These are all indications that the food is highly-processed.
Avoid consuming restaurant meals when you're unsure of the ingredients in your food, and know that many items on fast-food restaurant menus may be ultra-processed (like hot dogs, hamburgers, nuggets, and fries).
Focus on breakfast
Breakfast might be the simplest meal to transform. Instead of sugary cereal or toasted waffles, opt for warm and substantial grains like quinoa, sorghum, or wheat berries combined with milk, honey, nuts, and fruits. If you're pressed for time in the morning, prepare these overnight oats the night before. Or savor a basic bowl of plain Greek yogurt with fresh fruit and a scattering of sliced nuts.
How processed is your lunch?
Stray from pre-made sandwiches with loaded deli meats or slices of pizza daily. Aim to bring your own plant-based lunch once or twice a week. I'm fond of incorporating roast chicken leftovers into this kale ricotta salad (try feta if you can't find the ricotta). Or consider this dish created by Rahaf Al Bochi, a registered dietitian and founder of Olive Tree Nutrition. She conceived her Warm Farro Grain Salad With Pomegranate for CNN's Eat, But Better newsletter.
Hunting for more suggestions? Explore Casey Barber's ideas for school lunch. Try our interactive tool to help select the least processed lunch you can.
Required a snack?
Snacks can be problematic due to their widespread processed nature. Say no to store-bought chips, sugary yogurts, and trail mix laden with confectionery.
Consider fruits and vegetables like apples, oranges, bananas, and carrot sticks instead.
Protein-packed nuts and seeds are satisfying and provide mental stimulation and heart-friendly fats.
If you're craving something more intricate, Al Bochi concocted this roasted almond snack for CNN that incorporates the Middle Eastern spice blend za'atar. Suzy Karadsheh's avocado salsa dip is also fantastic for movie nights, football games, and gatherings (whichever occasion you pick).
Weekday dinners
Dinner can be challenging for time-crunched families. Try to avoid fast-food burgers and chicken nuggets when possible.
Alternatively, think about grilling chicken or preparing ground turkey on weekends for quick-and-easy Tuesday taco night. Karadsheh also has a Mediterranean spin on tuna salad that will convince devout tuna haters.
Can I have dessert, please?
Baked goods and ice cream are acceptable for special events, but for everyday desserts that aren't significantly processed, Al Bochi's recipe for Strawberry Ricotta Granola Parfaits is exceptional.
For something more mature, try poaching pears in pomegranate juice or port and serve them with yogurt or bake pears with other fruits in parchment.
Does this still seem too difficult?
Ultra-processed foods are engineered to be enjoyable and enticing. Teasing your taste buds away from ultra-processed foods can be challenging. Start with one suggestion at a time for a week at a time.
Need additional help with transitioning to a healthier diet? Sign up for our Eat, But Better: Mediterranean-style newsletter, and we'll support you in your journey.
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Despite the appeal of hot dogs and cookies, identifying problematic ingredients in ultra-processed foods is essential. Many of these foods contain a long list of unpronounceable additives that are indicators of high processing.
Given the health risks associated with a diet high in ultra-processed foods, it's worth considering Mediterranean-style meals, which focus on whole foods such as vegetables, fruits, legumes, nuts, and fish, and have been shown to reduce the risk of numerous health conditions.
Source: edition.cnn.com
