Do you realize that processed foods account for around 60% of an American diet? Today, we’re constantly bombarded by information about food – what’s good for our health, what’s bad, and what foods we should consume instead.
With endless information that comes from the news media, social media, and even experts, it’s easy to get overwhelmed, and perhaps overwhelmed by the contradictory information. One topic that continues to cause controversy is the ultra-processed food industry, which is convenient and addictive, yet tied to a myriad of health problems.
What Are Ultra-Processed Foods?
Ultra-processed food items are those that have been modified from their original state using industrial processes. They usually contain ingredients you would not normally find in your kitchen. They typically contain artificial flavors and preservatives as well as sweeteners, colorings, and other ingredients to improve taste as well as texture and shelf life.
In a nutshell, ultra-processed food items are packed with a variety of chemical ingredients and are typically filled with calories, sugar, unhealthy fats, and sodium, despite providing little or no nutritional value. Examples include packaged snacks, drinks that are fast food, and ready-to-eat meals. They’re often convenient, but aren’t the best for living a long, healthy life.
The five most frequently consumed and processed foods that you should be aware of are:
Sugary Drinks:
They are loaded with sugar, artificial sweeteners, and preservatives. They give you an instant sugar rush but little or no nutritional value. The problem with these sweet beverages is the fact that they rapidly become addictive and brimming with calories that don’t matter. For young people, soda is a common drink of choice in research conducted by the National Library of Medicine. The study examined teens who consumed multiple drinks that were sugary drinks. The study found that once the participants stopped drinking sweet drinks for 3 days, they experienced worse, reporting cravings, headaches, and difficulty focusing. This indicates the potential addictive nature of drinks that contain sugar.
Packaged Snacks:
They’re packed with refined white flour, a lot of salt and fake flavor, and other stuff that ensures they stay fresh and tasty for years. According to a study by the Nutritionsource website, “Snacking can significantly increase the daily intake of calories, particularly in children, where it is responsible for around 27 percent of their energy consumption. The problem arises when snacks are high in calories and nutritionally deficient, which could cause excess weight as well as nutritional deficiency. Emotional eating or mindless eating could increase the risk of these issues, therefore, it is crucial to practice conscious eating is vital.
Fast Food:
Fast food is awash in bad fats, refined carbohydrates, and synthetic ingredients, and the majority of them are empty calories. Although fast food is very convenient for those with busy schedules, there are also a lot of studies showing that fast-food chains are taking healthy years away from us. The National Library of Medicine, The Hidden Dangers Associated with Fast and Processed Food, examines how eating processed and fast foods can lead to chronic illnesses and premature death. It exposes the fact that a large part of the American population is obese or overweight due to poor eating habits and emphasizes the need for better nutrition to prevent lifestyle-related diseases. The effect on mortality ought to be enough to cause you to reconsider the fast food frenzy you might have had often in the week.
Breakfast Cereal:
The majority of cereals contain sugar, refined grains, artificial color, and preservatives. This is not the most healthy method to begin your day. Healthline released an article that cites an article that says: “Breakfast cereals are the seventh biggest contributor to added sugar intake among adults in the USA.” 4 If you’re buying cereal, be sure to look up the added sugar contents on the labels, and also the ingredients. A lot of cereals will list sugar as their first, third, fourth, and fifth ingredients.
Processed Meats:
The meats contain preservatives, sodium, and other ingredients to ensure they last longer. Not exactly what you’d get from the farm. In the MD Anderson report, “consuming processed meats–such as bacon, hot dogs, and deli meats– can increase the chance of developing stomach and colorectal cancers. These types of meats contain compounds such as nitrates. These substances are metabolized to form substances that cause DNA damage and encourage the development of cancer.
What to Eat Instead
The food and research studies on this page aren’t designed to scare or frighten you, but rather to help you make better choices for your own. A healthy and fit you is an overall happier and healthier version of you. So, eat these meals in moderation and indulge when you think it’s appropriate, but don’t count on foods that are processed to be your primary sources of energy, or as fuel.
Here are some other options to replace the unhealthy food choices, but they are still good but are healthier and rich in nutrients:
Alternatives to sugary drinks:
Instead of sugary drinks, try sparkling water with fresh lime or lemon for flavor. In addition, given the increasing popularity of Poppi and Olipop, they can both be excellent alternatives if you’re an avid drinker. They are stuffed with probiotics and prebiotics and are lower in sugar. If you’re a caffeine enthusiast like me, opt for cold brew or iced coffee topped with any milk you prefer. You can also add one scoop of your protein powder to make a healthier option that will keep you feeling fully energized through the entire day.
Alternatives to packaged snacks:
I am a snack lover and have found some healthier options made with higher-quality ingredients. Some of my favorite snacks are RX Protein bars made of basic ingredients Chomp Sticks made with grass-fed beef and a high protein content string cheese made of skim milk as well as Non-fat Greek yogurt packets (such Oikos Pro) Oikos Pro); Lesser Than Evil organic popcorn, vegetables and Hummus and of course, the natural candy-fruit. These are all grab-and-go snack options that don’t harm your health.
Fast food options:
I get it, we need it quickly and urgently. The feeling of being “hangry” is a real thing, and I’m not standing for it. But, as a nutritional coach, the most effective way to get around your preferred fast-food restaurant and get the most out of your home-cooked meals is to focus on meals that are high in fiber and protein, as well as snacks and lunches throughout the day. This can help prevent a crash at the close of your day, which makes you want to slather fries into your mouth. Also, make sure to prepare your meals and food at the start of each week. I cannot stress enough how vital it is to have your meals prepared in the fridge for ease when you come back from your day. If, for whatever reason, you were not able to have time to prepare or cook, make sure you have a stock of ingredients that you can make an easy stir-fry made of pre-chopped vegetables and protein that is lean protein, like tofu or chicken. To make a pizza that is quick, choose a whole-wheat pita crust or a cauliflower one, topped with lean protein and vegetables. I’m sure Costco has a fantastic cauliflower pizza that I store in my freezer to make quick dinners. For more meal prep tips, read my blog post I wrote about meal Prep Strategies for Effective Results.
Breakfast options:
Instead of cereal, opt for overnight Oats or Chia pudding. They can be made beforehand using ingredients such as oats, almond milk, chia seeds, and fresh fruit to make an energizing breakfast that doesn’t result in a sugar craving. To make it more filling, add protein into your oatmeal or coffee early in the day to stay fuller for longer. I also love making breakfast sandwiches in advance so that I can quickly warm them at the beginning of my day before heading out. This is a great protein-rich choice, including eggs, turkey bacon, and cheese served on a whole-grain English bread or toast.
Alternatives to processed meats:
Opt for grilled chicken breasts, wild-caught fish, as well as plant-based protein alternatives like tofu or tempeh. The majority of these proteins can also able to be placed in tortillas with lettuce and tomatoes to give you more of an icy crunch, and are a convenient grab-and-go alternative. If you’re in the mood for sandwiches, substitute the deli meats with shredded chicken, sliced avocado, or natural nut butters that are spread on whole-grain bread.
In the end, even though processed foods can be extremely convenient, they’re not on the health scale and packed with ingredients that have more to do with shelf life than actual nutrition. Start by repurposing just one of these foods each week with something fresher, and observe how your mood and energy improve!