8 simple ways to reduce ultra-processed foods in your diet

You may already be trying to limit your consumption of ultra-processed foods. Indeed, they've lately been emerging as public health enemy No. 1, as an ever-growing body of research links them with higher risks of heart disease and strokes, as well as other major health conditions like diabetes, cognitive impairment, and mental health disorders. A key reason is the hefty amounts of salt, sugars, and unhealthy fats ultra-processed foods typically supply, compounded by the fact that they're all too easy to overeat.

What are ultra-processed foods?

Teresa Fung, adjunct professor of nutrition at Harvard's T.H. Chan School of Public Health, uses simple terms. "They're a form of food that's very far from what it was like originally," she explains. "It's the difference between a bag of a potato chips and a potato."

Ultra-processed foods usually contain long lists of preservatives, colorings, flavorings, and other ingredients that would never be found in a home kitchen, she adds. Notable offenders are "junk foods" like snack chips, sodas, hot dogs, and fast food. But less obvious examples of ultra-processed foods include deli meats, packaged bakery goods, snack bars, and microwaveable meals - often those with "healthy" claims on their labels.

Chances are at least a few foods in your pantry count as ultra-processed. "We can't avoid processed foods completely," Fung admits. "It's more a case of choosing less-processed food whenever possible."

Simple swaps

Try these thoughtful swaps to help you lower the processing levels of some commonly eaten foods.

1. Unpackage your breads. Peruse labels on prepackaged breads at your supermarket, and you'll probably find many contain eye-popping amounts of additives, like dough conditioners, emulsifiers, and preservatives. "Try buying breads from a local bakery, or from a chain with just a few local stores," Fung suggests. "Their breads may have fewer additives or preservatives, since they don't have as far to travel."

2. Choose the simplest unsweetened yogurt - and flavor it your way. Most supermarket shelves groan with yogurt choices. Look for brands without thickeners, colorings, or sweeteners (including artificial ones), and flavor them yourself at home with fresh or thawed frozen fruit or berries (use your microwave "defrost" feature). Or, stir in a little bit of your favorite jam, Fung suggests. "That way you control the sweetness. Most flavored yogurts are too sweet to begin with," she says.

3. DIY your cereal. Ready-to-eat cereals make for a quick breakfast, but some have surprisingly high amounts of sodium and sugars from ingredients like "yogurt clusters" or "frosted" bits. Your best bet: Find a cereal with a simple ingredient list and a whole grain as the first ingredient - say, shredded wheat, bran flakes, or a "nut" type cereal. Jazz it up by adding nuts, sunflower seeds, or unsweetened dried fruit.

4. Choose whole-roasted poultry or meat over cold cuts. Deli meats are typically high in sodium, fat, and preservatives. But healthier options are often in your supermarket's prepared foods section, where you might find more minimally processed foods - like roast turkey, chicken breast, or lean beef - that you can slice yourself. Ask at the counter what ingredients they're prepared with, or check the store's website, Fung suggests. "If they're marinated, it can add a lot of salt."

5. Unprocess your cheeses. It's a no-brainer that "natural" cheese is a better choice than processed "cheese food." But be sure to buy your natural cheese as a block rather than pre-shredded or as "crumbles" - which often contain added anti-caking agents or mold inhibitors. You'll skip the preservatives, and get fresher flavor, if you shred or crumble cheese yourself. Using a food processor makes it super-fast.

6. Shake up your own salad dressing. Pre-bottled salad dressings can be an additive minefield, often containing emulsifiers, thickeners, and preservatives to keep them smooth, pourable, and long-lived on your refrigerator's condiment shelf. Get in the habit of making your own oil-and-vinegar-based dressings, which take just minutes to shake in a jar with your favorite herbs and spices from your pantry. Crumble in blue cheese or a bit of mustard to boost flavor - or a dollop of plain Greek yogurt for creaminess.

7. Get crunch from popcorn, nuts, or simple crackers instead of chips. If you have a craving for crispy snack chips (and celery and carrot sticks don't quite satisfy it), opt instead for nutrient-packed nuts or fiber-rich popcorn (avoid microwavable types), which provide healthful ingredients along with their crunch. Or try a handful of whole-grain crackers, Fung says. "Look for low-salt brands with just two or three simple ingredients."

8. Make a fast "homemade" tomato or pizza sauce. While it's possible to find store-bought sauces with short ingredient lists, many are loaded with salt and sweeteners like sugar or high-fructose corn syrup. Instead, use a no-salt-added canned tomato puree to make your own quick sauce, with a little olive oil and your favorite seasonings. (Note that citric acid is added to many canned tomato products. While it's considered a safe preservative, you could opt for a brand that doesn't contain it.)

Key takeaways

It's almost impossible - and also unnecessary - to completely avoid ultra-processed foods, says Fung: "The key is to avoid those that have less nutritional value." Focus too on minimizing the processing level of the foods you eat regularly. Compare labels to find less processed versions of common foods like breads, yogurt, cereals, and snacks, and take some simple meal preparation steps at home.

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