Getting off of ultra processed foods
It’s a worrying statistic that about 60% of the average American diet is ultra-processed food. Ultra-processed foods are addictive, lab-created foods that are linked to obesity, heart disease, cancer, and diabetes. Our latest podcast episode is a practical guide to breaking free from the vicious cycle of ultra-processed foods and embracing a healthier diet.
The first step towards this goal is understanding what ultra-processed foods are. They are formulated foods that contain no whole food. Think pretzels, goldfish, sugar-sweetened beverages, and reconstituted meat. These foods are created by scientists in a lab to be highly palatable and addictive. They are filled with high sodium sugar and unhealthy oils that increase inflammatory markers, leading to an increased risk for autoimmune diseases.
Tips to get off of ultra-processed foods:
One practical tip shared in the podcast episode is to start by taking an inventory of your pantry. Identify the most processed food item and get rid of it. You can either look for a healthier version of the same product, find a replacement, or make something on your own. For better breakfast options, listen to Ep 110: Protein breakfasts
The second tip is to think about what you can add instead of what you can take away. Adding more fruits and vegetables into your diet can fill you up, keeping you from reaching for ultra-processed foods that are empty calories. Consistently eating more wholesome foods can also change your microbiome, leading to a craving for healthier foods.
The third tip is to start listening to your body. Most foods, when you eat them, provide information to your body. Your body might react to something you ate within 30 minutes to an hour. Paying attention to these signals can help you understand what foods your body responds well to and what foods might cause issues.
Changing your diet is not about eliminating harmful foods alone. It’s also about adding nutritious options to your plate. You can aim for a diet that is 60-70% real foods and 30-40% ultra-processed foods. With these tips, you can start making positive changes towards a healthier diet.
Remember, every journey begins with a single step. In our case, that’s one less processed food item in your pantry. So, take that step today and join us on this journey to wellness. Together, we can make a difference in our health and our lives. I would love for you to also grab our meal plan to help you and your family on this journey.
Other blog posts you may enjoy:
From Picky Eating to Food Explorer
Foods for a Healthy Gut through a Fiber Rich Diet
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