Processed foods—those that are packaged, refined, or contain added sugars, salt, and artificial ingredients—are a staple in many modern diets. But while they’re convenient, they often lack nutrients and can contribute to weight gain, high blood pressure, and other health issues when eaten in excess. Reducing processed foods and choosing whole foods (unrefined, minimally processed foods like fruits, veggies, whole grains, and lean protein) is a simple way to improve your overall health.
The first step to reducing processed foods is recognizing what counts as processed. Not all processed foods are “bad”—for example, frozen vegetables or canned beans (low-sodium) are minimally processed and retain their nutrients. The problem is highly processed foods, which often have long ingredient lists with added sugars, unhealthy fats, preservatives, and artificial flavors. Examples include chips, soda, frozen pizzas, packaged snacks, and fast food.
The good news is that reducing processed foods doesn’t have to be hard—small, simple swaps can make a big difference. Here are some easy swaps to try:
- Instead of chips: Try apple slices with 1 tbsp of peanut butter, or carrot sticks with hummus. These swaps add fiber and protein, which keep you full, instead of the empty calories and salt in chips.
- Instead of soda: Opt for sparkling water with a slice of lemon or lime, or herbal iced tea (unsweetened). These drinks quench your thirst without the added sugar and calories in soda.
- Instead of frozen pizza: Make your own pizza with a whole wheat crust, fresh veggies (tomatoes, bell peppers, spinach), low-moisture mozzarella, and a drizzle of olive oil. It’s quicker than you think—pre-made whole wheat crusts are available at most grocery stores, and you can top it with whatever veggies you have on hand.
- Instead of packaged granola bars: Grab a handful of nuts (1oz) with a few unsweetened dried cranberries, or a hard-boiled egg. Most granola bars are high in added sugar, while these swaps add protein and healthy fats.
- Instead of white bread: Choose whole wheat bread. Whole wheat bread is high in fiber, which keeps you full and supports digestion, while white bread is refined and lacks nutrients.
To make these swaps stick, try these tips:
- Cook at home more: When you cook at home, you control the ingredients—no hidden sugars or salt. Start with simple meals that take 30 minutes or less, like stir-fries or salads.
- Read labels: Before buying a packaged food, check the ingredient list. If the first few ingredients are refined carbs (like white flour), added sugars (like high-fructose corn syrup), or unhealthy fats (like partially hydrogenated oil), put it back.
- Plan snacks ahead: Prep healthy snacks (like cut veggies or hard-boiled eggs) on Sundays so you have them ready when you’re hungry. This reduces the temptation to grab a processed snack.
Reducing processed foods isn’t about being perfect—it’s about making better choices most of the time. By incorporating these simple swaps into your routine, you’ll eat more nutrient-dense foods and support your long-term health.
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