Healthy Alternatives to Ultraprocessed Foods: What Should You Eat Instead?
Looking for healthier options to replace ultraprocessed foods? Discover delicious alternatives that are good for you and satisfying to your taste buds. Say goodbye to ultraprocessed temptations and hello to nourishing choices.
Many individuals enjoy consuming ultraprocessed foods.
Sodas, chips, ice cream, lunch meat, and other ready-to-eat foods are commonly found in the American diet. These items are also difficult to steer clear of. In fact, over 70% of the food available in the US consists of ultraprocessed products.
Eating ultraprocessed foods can increase the risk of developing or dying from various health conditions, as shown by a February review of nearly 10 million people. Science has proven that following a Mediterranean diet, rich in vegetables, fruits, legumes, nuts, and fish, can lower the risk of certain cancers, diabetes, heart disease, high cholesterol, and stroke. This way of eating can also benefit brain health, bone strength, and help prevent depression and dementia.
Hot dogs and cookies are delicious, though. So, what to do?
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Spot the troublesome ingredients
Many ultraprocessed foods have lengthy ingredient lists filled with additives, as stated by the Food and Agriculture Organization of the United Nations. If you struggle to pronounce the ingredients in your food, it's a red flag.
These additives can include preservatives to prevent mold and bacteria growth, emulsifiers to keep ingredients mixed, artificial colorings, anti-foaming agents, and added sugars, salts, and fats to enhance flavor. Spotting these ingredients signals that the food is ultraprocessed.
Start your day off right by making your own healthy breakfast at home. Avoid eating out if you're unsure about the ingredients in your food. Remember that many items on fast-food menus are highly processed, like hot dogs, hamburgers, nuggets, and fries.
Breakfast can be easily upgraded by swapping out sugary cereals or toaster waffles for nutritious ancient grains like quinoa, sorghum, or wheat berries. Cook them with milk, honey, nuts, and fruits for a warm and satisfying meal. No time in the morning? Prepare overnight oats the night before or opt for a quick bowl of plain Greek yogurt with fresh fruit and sliced nuts.
The girl takes crispy fried fatty potato chips from a glass bowl or plate, on a white background or table. Chips in the hands of a woman, she eats them. The concept of an unhealthy diet and lifestyle, the accumulation of excess weight.
The woman is enjoying some crispy fried potato chips from a bowl or plate, set against a white background or table. She holds the chips in her hands and takes a bite. This image represents the idea of an unhealthy diet and lifestyle, leading to weight gain.
Aleksandr Zubkov/Moment RF/Getty Images
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How processed is your lunch?
Instead of eating a heavy deli sandwich or pizza every day, consider bringing your own plant-based lunch once or twice a week. A great idea is to try a kale ricotta salad with roast chicken leftovers (you can use feta if you don't have ricotta). Another option is to make a Warm Farro Grain Salad With Pomegranate, a dish created by registered dietitian Rahaf Al Bochi, founder of Olive Tree Nutrition, for CNN's Eat, But Better newsletter.
Need more ideas? Check out CNN contributor Casey Barber’s ideas for school lunch. Try our interactive to help you buy the least ultraprocessed lunch you can.
Is it time for a snack?
Snacking can sometimes be a challenge. Many popular snacks like chips, sugary yogurts, and candy-filled trail mix are not the healthiest options.
Instead, consider choosing fresh fruits like apples, oranges, bananas, or veggies like carrot sticks for a more nutritious snack.
Nuts and seeds are a great source of protein, which can keep you feeling full and provide a boost for your brain. They also contain heart-healthy fats.
For a special treat, try Al Bochi's roasted almond snack with za'atar, as featured on CNN. Or, if you're looking for a tasty dip for movie nights, game days, or parties, Suzy Karadsheh's avocado salsa dip is a delicious option.
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Dinner during the week
With dinner a rushed affair for many overscheduled families, it can be impossible to cook during the week. Try to avoid fast-food burgers and chicken nuggets when you can.
Instead of stressing over cooking every night, why not try grilling chicken or making ground turkey ahead of time for a simple Tuesday taco night? And if you're not a fan of tuna, Karadsheh has a delicious Mediterranean twist on tuna salad that may just change your mind.
Can I have dessert now?
If you're looking for a dessert that's not highly processed for everyday enjoyment, Al Bochi's recipe for Strawberry Ricotta Granola Parfaits is a great option. Baked goods and ice cream are perfect for special occasions, but this parfait takes things to the next level.
For a more sophisticated dessert, consider poaching pears in pomegranate juice or port. You can serve them over yogurt or bake a mixture of pears and other fruits in parchment for a delicious treat.
Does this still sound too hard?
Ultraprocessed foods are designed to be fun and taste good. Reducing your reliance on them can be hard. Try one suggestion at a time, for a week at a time.
Looking for more help with improving your diet? Join our Eat, But Better: Mediterranean style newsletter for guidance and tips.
This story was contributed to by CNN’s Sandee LaMotte and Madeline Holcombe.
Editor's P/S:
The article highlights the detrimental effects of consuming ultraprocessed foods, which are prevalent in the American diet. It presents compelling evidence linking ultraprocessed food consumption to an increased risk of various health conditions. The author emphasizes the importance of adopting a Mediterranean diet, known for its health benefits, including reducing the risk of chronic diseases and promoting brain health.
To address the challenge of avoiding ultraprocessed foods, the article provides practical tips. It encourages readers to become familiar with ingredient lists and be wary of unfamiliar or complex additives. Simple adjustments, such as preparing breakfast at home using nutritious grains and fruits, are suggested. The article also offers lunch and snack ideas, emphasizing plant-based options and fresh produce. By gradually incorporating these changes, individuals can gradually reduce their reliance on ultraprocessed foods and enjoy the benefits of a healthier diet.
