Food that is processed has gotten a bad rap.Many times they're associated with a higher calories count, added sugars and fats, being low in nutrition and full of chemicals.A large variety of foods is included in the definition of processed food.A processed food is any food that has undergone a change before being eaten.It's important to consider the amount of processing required when trying to minimize processed foods.Highly processed, ready-to- eat, or packaged foods with added sugars, flavors, texturants, colorings or Preservative are examples of foods that should be limited or avoided.If you want to eat a more healthy diet, minimizing or eliminating highly processed foods is a good idea.
Step 1: Track what you eat.
It is helpful to journal your current eating habits when trying to eliminate a food group.This will allow you to be more aware of what you're eating and how often.Purchase a journal or use a journaling app.Track a few days a week.It is possible that your eating habits are different on a weekend compared to a work day.Many people choose processed foods out of convenience because they are late to work, don't have time to cook, or are hungry.Try to find any patterns in your diet.You're usually late for work and go through the drive-through for breakfast.
Step 2: There is a possibility of this happening.
A meal plan will help you eliminate processed foods from your diet.If you remove certain foods from your meal plan, you can replace them with more whole, unprocessed foods.A meal plan can help you plan out your week.In your free time, write up your ideas for meals and snacks.This can be used for your grocery list.Take into account the amount of quick meals that will be needed for the week when designing your own meal plan.You might be less likely to grab a processed food if you plan in advance for quick and easy meals.
Step 3: It's time to clean out your kitchen.
Think about what you buy from the grocery store and the things you have in your kitchen before you change your diet.You can throw out any processed foods you find by going through your fridge, freezer, and pantry.Ice cream, candy, cookies or snack cakes, chips, crackers or pretzels, cereals, sauces, dressings or marinades, deli meats and cheese, and frozen entree or microwavable meals are items to look for.These items are usually full ofPreservatives.Since most foods go through some processing, it's a good idea to set a limit for "tossing" or "keeping."canned beans are a great source of fiber and nutrition.If you rinse and drain canned beans, they are considerably lower in sodium.These may be items you want to keep.No-salt-added or low-sodium canned vegetables, 100% whole grain foods, pre-washed/pre-cut vegetables and all-natural nut butters are some of the processed foods you may want to keep.If you feel bad about throwing that food away, you can either donate it to a food shelter or eat it in smaller amounts until it's gone.
Step 4: Restock your kitchen with healthy food.
Leave out the processed snacks when shopping for groceries.You can find the most whole, unprocessed foods in the outside aisles of the store.Most of your food should be purchased from the produce section, fresh meat counter, dairy counter and egg case.Highly processed and minimally processed foods can be found on the perimeter of the store.If items are not prepared in sauces or gravies, they can be considered an acceptable choice.When shopping for food, be aware of what you choose.Purchase canned beans, 100% whole grains or canned vegetables.Make sure the items have few added ingredients as well.If you want to buy plain 100% whole wheat pasta instead of a pasta with a seasoning or sauce mix included, you can purchase plain, low-sodium canned vegetables.If you're tempted to buy some of your favorite processed foods in the aisles, try to avoid them.Don't walk down the candy and chip aisle if you're not going to throw something in your cart.
Step 5: All packaged foods have a food label on them.
The most accurate and detailed information on how a food is processed can be found in the food labels.Consumers can know what's in the food with the ingredient label.It shows the highest and lowest amount of ingredients in the food.You will find any of the ingredients present in the food.Consumers can use a variety of tips and tricks to decide what level of processing is appropriate.It's a good idea to avoid foods with ingredients you can't pronounce.Some processed foods include ingredients that prolong shelf life.If a company has a proprietary blend, they are not required to reveal those ingredients.You may not want to purchase this item if you see it on the ingredient label.Additives can make a food more healthy.Some companies add vitamins or minerals to their food.The nutrition content of the food is improved by these Additives.
Step 6: Purchase and eat fruits and vegetables.
Fruits and vegetables are high in vitamins and minerals.Half of your meals should include a fruit or vegetable.Whole fruits and vegetables that are minimally processed include apples, bananas, tomatoes, and green beans.With canned foods, choose items that are low-sodium or no-salt-added and prepared without sauces, gravies, or other seasonings.Highly processed fruits and vegetables like canned fruit in syrup, fruit cups with added sugar, and canned or frozen vegetables in a sauce, should be avoided.
Step 7: Buy and eat minimally processed meat.
It's important to include meat in your diet because it is a great source of quality meat.Most of your meals and snacks should include some kind of source of nutrition.poultry, red meat, pork, eggs, and dairy foods are included.If you want to avoid growth hormones, choose organic products.Dry beans, lentils and peas, canned beans and lentils with no salt added are some of the vegetarian sources that are minimally processed.Tofu, tempeh, and seitan are more processed than vegetarian sources.Plain yogurt, cheese, and frozen meat are some of the moderately processed foods you may choose to consume.Deli meats, hot dogs, sausage, bacon, and pre-prepared and frozen meats are highly processed.
Step 8: Purchase minimally processed grains and eat them.
You can add 100% whole grains to your diet.They're high in vitamins and minerals.Some of the whole grains are not fully processed.Be careful with what you choose.Dry brown rice is one of the minimally processed grains to focus on.A healthy addition to your diet is 100% whole wheat pasta.As these have been processed further to help decrease home cooking times, do not choose pre-cooked, "microwave" or quick cooking items.White rice, plain pasta, white bread, desserts, cakes, cookies, and pies are processed grains.
Step 9: Cook meals that don't have processed foods in them.
You can start preparing meals without processed foods once your kitchen is stocked.The basis of each meal should be whole foods like red meat, pork, seafood, low-fat dairy, and vegetables.The main dish is an easy way to start cooking a meal.For a complete meal, pair this with a fruit, vegetable, or 100% whole grain item.TV dinners, frozen pizza, canned soup, lunch-ables, and pre-packaged sandwiches are processed meals.An example of a day of meals with minimized processed foods would be a salad with home cooked grilled chicken with a homemade salad dressing for lunch, 1/3 cup of homemade granola and an apple for an afternoon snack.
Step 10: There are healthy snacks to be prepared.
It's time for a snack when hunger hits between meals.More processed foods become an easy, fast, and tempting bite to eat if you don't have a snack handy.If you want to avoid processed foods, you need to pre-prep healthy snacks.Try to keep healthy snack foods handy.You can keep shelf stable fruit in your desk drawer.If you have access to a refrigerator, you can stock up on items like plain yogurts, raw vegetables, and homemade hummus.Common processed snacks include: candy, chips, crackers, snack cakes, portion-controlled cookie packs.Stick with the least processed snack foods if you don't have access to a homemade snack.Many vending machines sell roasted peanuts.
Step 11: Do not eat fast food.
A variety of highly processed foods can be found in convenience stores and fast food restaurants.Although menu options have improved in the last few years, it will be hard to find whole, unprocessed foods at these types of restaurants.Fast food restaurants and convenience stores commonly serve hamburgers, french fries, chicken nuggets, hot dogs, pizza, and other similar foods.When eaten on a regular basis, these foods can put you at risk for heart disease and high blood pressure.If you have to eat at a fast food restaurant, choose items that are as whole and unprocessed as possible.Salad with grilled chicken is an example of a less processed item.
Step 12: It's a good idea to eat processed food in moderation.
Reducing the amount of processed food in your diet can help you manage your weight and improve your health.The occasional snack or meal that contains processed foods is appropriate and likely won't have any serious negative effects.Decide whatmoderation truly is for you.If a few of your favorite foods are processed, instead of eliminating them permanently, you may want to have them every Friday night or once a month.It's a good idea to remove some unprocessed foods from your diet.The amount of processed foods you remove from your diet is up to you.
Step 13: A healthy alternative can be chosen.
Sometimes the most common processed foods are the best.Think about what you like about a particular processed food and see if there's a healthy alternative that can replace it.If you want something sweet after dinner, you can cut up some fruit or have plain yogurt with a dash of honey.If you're looking for a snack with a bit of crunch, try having a few carrots and celery sticks with homemade hummus.
Step 14: You can make your favorites meals and snacks at home.
It is possible to control exactly what goes into your food while still enjoying it.Dressing, sauces, and marinades are some of the easy items to prepare at home.Fast food can be recreated at home.You can make your own chicken nuggets and baked fries.