A lot of Americans eat ready-made foods like chips, soda, ice cream, lunch meat, and other processed foods. Also, it’s hard to stay away from them. Ultraprocessed foods make up more than 70% of the food in the US.
But science has shown that eating a lot of ultraprocessed foods is bad for us. A review done in February that looked at data from almost 10 million people found that eating ultraprocessed foods increases the risk of getting or dying from dozens of health problems.
It has also been shown that eating Mediterranean foods, which are mostly made up of fish, veggies, fruits, legumes, nuts, and seeds, can lower your risk of some cancers, diabetes, heart disease, and stroke. This way of living can also help your brain stay healthy, make your bones stronger, and protect you from sadness and dementia.
Still, hot dogs and cookies taste great. What should I do?
Find the factors that cause trouble.
The Food and Agriculture Organization of the United Nations says that a lot of ultraprocessed foods have very long lists of chemicals and substances. It’s a bad sign if you can’t say the names of the ingredients in your food.
On the list could be preservatives that kill mold and bacteria, emulsifiers that keep ingredients that don’t mix well together from separating, artificial colors and dyes, anti-foaming, bulking, bleaching, gelling, and glazing agents, and sugar, salt, and fats that are added or changed to make food taste better. All of these things mean the food has been treated very much.
If you can’t tell what’s in the food you’re eating out, don’t eat it. Also, keep in mind that many fast food items, like hot dogs, hamburgers, bites, and fries, are ultraprocessed.
Start with breakfast
If you want to change a meal, breakfast might be it. Have warm ancient grains like quinoa, sorghum, or wheat berries made with milk, honey, nuts, and fruits instead of cereal with added sugar or toaster waffles. They will fill you up. Not enough time in the morning to make breakfast? Make these oats the night before. Or, grab a small bowl of plain Greek yogurt, some fresh fruit, and sliced nuts to go.
In what ways is your lunch process?
Try bringing your own plant-based lunch once or twice a week instead of a store sandwich or pizza every day. Should you not be able to find ricotta, you can use feta instead. I love adding leftover roast chicken to this kale ricotta salad. Or, follow the recipe for this dish by Rahaf Al Bochi, a qualified nutritionist and the founder of Olive Tree Nutrition. For CNN’s Eat, But Better email, she made her Warm Farro Grain Salad With Pomegranate.
Want some more ideas? Casey Barber writes for CNN and has some great ideas for school lunches. Use our quiz to help you find the least prepared lunch possible.
Should I have a snack?
It can be hard to choose snacks. Shop-bought chips, yogurts full of sugar, and candy-filled trail mix are all on the “no-fly” list of ultraprocessed foods.
You should think about carrot sticks, apples, oranges, bananas, and other fruits and vegetables instead.
Nuts and seeds are full of protein and good fats for your heart. They also give you a brain boost.
If you want to get fancy, Al Bochi made this roasted nut snack for CNN that has za’atar, a Mediterranean spice mix. That being said, Suzy Karadsheh’s avocado salsa dip is also great for parties, movie nights, or the big game.
Dinner during the week
Many busy families have to rush through dinner, so it can be impossible to cook during the week. When you can, try to stay away from fast food like burgers and chicken nuggets.
Instead, cook chicken or ground turkey on the grill over the weekend so that Tuesday taco night is easy to put together. Karadsheh also makes a Mediterranean version of tuna salad that will make even people who don’t normally eat tuna (like me) change their minds.
Could I please have dessert?
For special events, baked goods and ice cream are fine, but Al Bochi’s Strawberry Ricotta Granola Parfaits are the best daily treat that isn’t made with a lot of processed foods.
For a more grown-up meal, poach pears in port or pomegranate juice and serve them over yogurt. You can also bake pears and other fruits in parchment paper.
Still sound too hard?
The goal of ultraprocessed foods is to be fun and taste good. It can be hard to depend less on them. For a week, try each idea one at a time.
Need more help getting your healthy eating plan back on track? We’ll help you figure it out if you sign up for our Eat, But Better: Mediterranean style program.