Content

• Steps
• Advice

Processed foods are considered unhealthy because they are high in calories, contain added sugar and unhealthy fats, are low in nutrients, and are high in chemicals and preservatives. The definition of processed food is relatively broad and includes a wide variety of foods. In general, processed food is a food that has undergone intentional change before it is consumed. When we want to minimize processed foods, we need to reduce the number of processes needed or the number of processes the food goes through. Foods that go through a lot of processing or packaged foods that contain added sugars, flavors, textures, colorants, or preservatives are foods that should be limited or avoided. Limiting or eliminating processed foods can help you eat a healthier and more nutritious diet.

Steps

Part 1 of 3: Prepare before making any dietary changes

1. 

   
   
   Keep track of your meals. Tracking current eating habits can be very helpful when you want to eliminate certain groups or foods from your diet. This step gives you a better idea of ​​what processed foods you are eating, when and how often you eat them.
   • You can buy a notebook or download a notebook app from your phone. Ideally, you should track meals by weekday group and weekend group. Maybe your eating habits will be different from weekends to weekdays.
   • Many people have a habit of choosing processed foods due to convenience, or in other words, because they are late to work, have no time to cook or have no convenient food in case of an empty stomach. You should keep a specific record of your eating habits. For example, because they are often late for school / work, they have to buy convenience foods for breakfast.

2. 

   
   
   Make a meal plan. This step will help you to slowly remove processed foods from your diet. Once you have eliminated processed foods from your diet, you can replace them with whole and unprocessed foods. Meal planner notes give you a more intuitive view of the menu for the week.
   • In your spare time, take the time to brainstorm every meal and snack idea. These ideas can be a basic suggestion when you go shopping.
   • When planning your meals, consider how many quick meals you will need during the week. When planning fast, convenient meals in advance, you will limit your habit of buying processed foods.

3. 

   
   
   Kitchen cleaning. Before making any changes to your diet, think about what foods you usually buy and what have left in the kitchen. Then, check the fridge, freezer, and kitchen counter to find and clean up the processed foods.
   • Find and serve foods such as: sweets (ice cream, candy, cookies and cakes), chips, salty cookies; cereals; dipping sauce, salad dressing or marinade; ham and cheese; frozen appetizers or foods that can be reheated in the microwave. These foods often contain a lot of salt and preservatives.
   • Since most foods go through a processing process, you need to decide if found foods should be "discarded" or "kept." Canned beans, for example, are processed foods but are good sources of fiber and protein. Besides, just washing and draining can also help reduce the amount of salt in canned beans. Food like that you can keep.
   • Some processed foods you can keep include: low-salt or no-salt canned vegetables, 100% whole grain foods (like whole-grain pasta or brown rice), and raw vegetables. (like pocket lettuce) or natural peanut butter.
   • If you feel like throwing away food is wasted, you can give it away or save it in smaller amounts while focusing on whole foods.

4. 

   Store healthy foods in the kitchen. As a next step, you can go shopping for new foods and remember not to buy processed foods. It is recommended to go to a stand that sells whole, unprocessed foods, for example in the produce area, the fresh meat stalls, the dairy and egg stands.
   • Frozen foods also often include both processed and processed foods. Frozen foods are acceptable and nutritious, provided they are not prepared with sauces or gravies or contain a lot of additives.
   • Be cautious when shopping. If you want to buy processed foods, choose foods that are nutritious and healthy, like canned beans, 100% whole grains, or canned vegetables. Also, buy foods that contain few additives. For example, buy 100% wheat pasta instead of pasta with sauce or seasoning, or buy low-salt canned vegetables instead of the sauce or other flavoring.
   • If your favorite processed foods are in certain areas and you feel tempted, try not to go near that area when shopping. For example, don't go to the confectionery to avoid buying unhealthy processed foods.
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Part 2 of 3: Eliminate processed foods from your diet

1. 

   Read food labels carefully. Because the food handling process is so diverse, carefully reading food labels gives you a clear and clear understanding of how well a food is handled, has changed or has been added.
   • List of ingredients on packaged food helps consumers know exactly what is in the food. This list lists all the ingredients, from the highest to the lowest amount, in the food. In addition, you can read information about additives, preservatives and flavorings in the food.
   • List of ingredients on packaged food helps consumers know exactly what is in the food. This list lists all the ingredients, from the highest to the lowest amount, in the food. In addition, you can read information about additives, preservatives and flavorings in the food.
   • Note that the manufacturer reserves the right not to disclose the ingredient if the combination of ingredients in the food (eg spices or flavorings) is exclusive. You may no longer want to purchase these items if you see ingredients listed on the food label.
   • Certain additives can add nourishment to a dish. For example, some manufacturers add vitamins and minerals to products. Although these additives are unfamiliar, they actually improve the nutritional value of the dish.

2. 

   Buy and consume whole fruits and vegetables. Vegetables and fruits are nutritious foods that contain essential vitamins, minerals, fiber and antioxidants. Experts recommend that fruits and vegetables make up 1/2 of a meal.
   • Whole, less processed fruits and vegetables that you should increase your intake of include: fresh fruits and vegetables (such as apples, tomatoes, eggplants, bananas), raw fruits and vegetables (soap bagged salads or packaged green beans) and canned or frozen vegetables. Note that for canned foods, you should choose low salt or no salt and no sauce, gravy or other seasonings.
   • Avoid consuming fruits and vegetables that go through a variety of processes: canned fruit in syrup, fruit in syrup or added sugar, canned or frozen vegetables with a sauce or added seasoning.

3. 

   Buying and consuming protein-rich foods undergoes little processing. Protein is essential in a healthy diet and meat is a high-quality protein source you should incorporate into your diet. Most meals and snacks should contain a high protein source.
   • Consume less processed, whole protein sources such as poultry, red meat, pork, eggs and dairy products. If you want to avoid preservatives and growth hormones, choose organic foods.
   • Sources of less vegan-processed protein include: beans, dried lentils, unsalted canned beans and lentils (or washed and drained), frozen beans and lentils without sauce / gravy. Tofu, fermented soybeans and cassava are vegetarian sources of protein that often go through a lot of processing.
   • Some of the more moderately processed protein sources you can consume include: no additive frozen meat, sauces or broth; fresh yogurt and cheese.
   • Avoid consuming protein-rich foods but go through a lot of processes like: ham, sausage, bacon, and frozen / processed meats.

4. 

   Purchasing and consuming grain undergoes less processing. 100% whole grains are an excellent source of the diet. Whole grains are rich in fiber and nutrients. However, not all whole grains are unprocessed, so be careful when choosing them.
   • Whole grains undergo less processing that you should include in your diet: dry brown rice, quinoa, millet, 100% Couscous or barley. 100% whole wheat pasta goes through a lot of processing but is also a healthy food.
   • Don't buy cooked, microwave-reheated or ready-to-eat foods because they have been processed to reduce cooking time at home.
   • Avoid processed grains like white rice, white pasta, white bread, desserts, cakes, and cookies.

5. 

   Prepare meals without processed foods. After shopping, you can start preparing meals that are not processed food. Each meal should contain a variety of whole foods like protein-rich foods (poultry, red meat, pork, seafood, low-fat milk or beans) and vegetables.
   • Simply put, you should prepare the main dish that is rich in protein. Then combine 1-2 side dishes like veggies or 100% whole grains for a complete meal.
   • Avoid processed foods like frozen pizza, canned soups, convenience lunches, and packaged sandwiches.
   • Examples of a day's meal with less processed foods: 2 scrambled eggs with spinach (spinach) and feta cheese for breakfast, home-baked chicken salad with homemade salad dressing for lunch, 1/3 cup homemade granola and one snack apple, grilled salmon with steamed broccoli and 1/3 cup brown rice for dinner, dessert with honey-grilled pineapple .

6. 

   Prepare healthy snacks. Have snacks to prepare in case you get hungry between meals. You will tend to eat a lot of processed foods if you don't have homemade snacks available. Bringing homemade snacks will help you avoid eating a lot of processed foods.
   • Prepare healthy, convenient snacks whenever possible. For example, let long-lasting fruit (like apples,) nuts or homemade granola on the desk. If you have a refrigerator, buy and refrigerate all kinds of fresh yogurts, vegetables and homemade chickpea cream sauce or hard-boiled eggs.
   • Avoid processed snacks such as candy, cookies, chips, cakes or granola bars or protein bars.
   • If you don't have homemade snacks available, you should eat snacks that go through as little processing as possible, such as packaged roasted peanuts or nuts.

7. 

   Avoid fast food. Many convenience stores or fast food restaurants sell a variety of foods that go through a variety of processing. Even though the menu has improved, it's also hard to find whole, raw foods at the restaurant.
   • Hamburgers, french fries, chicken nuggets, sausages, Pizza and similar dishes are often sold in convenience stores or fast food stores. Not only do these dishes go through a lot of processing but if eaten regularly can increase the risk of cardiovascular disease, high blood pressure and diabetes.
   • If you have to eat food at a fast food store, try to order less processed and whole foods. For example, you can order a salad with roast chicken that undergoes little processing.
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Part 3 of 3: Enjoy your favorites in moderation

1. 

   Eat processed foods that are prepared in moderation. Cutting or reducing the amount of processed foods in your diet helps you better manage your weight and improve your health. However, occasionally eating snacks or eating a main meal with processed foods is not so serious. You just need to choose carefully and eat in "moderation".
   • If your favorite food is processed, instead of eliminating it entirely, you can eat less, for example once a week or once a month.
   • Remember, even eliminating a few processed foods from your diet is a good thing. How much to discard and what processed foods are eliminated is up to you.

2. 

   Choose healthy foods to replace. Sometimes, processed foods are most delicious. If so, pay attention to how you like processed foods (such as sweets, salty or crunchy foods) and find healthier alternatives.
   • For example, if you like to eat sweet after dinner, instead of chocolate or ice cream, you can eat fresh fruit or yogurt with a little honey.
   • For savory and crunchy dishes, you can eat carrots and celery with homemade homemade chickpea cream sauce.

3. 

   Create your favorite meals and snacks at home. Preparing a few of your favorite foods at home will help you keep control of what you eat and still enjoy your favorites.
   • Easy to prepare at home dishes include: salad dressing, dipping sauce or marinade; Granola or Muesli cereals; soups, stews or broths; baked goods such as Muffin, Cookie, Granola Bar, Whole-wheat bread or Chickpea cream sauce.
   • You can also prepare a meal with your favorite snack at home. For example, you can fry chicken balls or french fries yourself instead of buying them at the restaurant.
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Advice

• Set aside one day per week to plan meals for the whole week. This will save you time and less need to order food out when you have a delicious, healthy, homemade meal.
• Slowly remove processed foods from your diet. It is easier to eliminate one food group or a few dishes per week. Making changes slowly is always easier and more effective in the long run.
• Search for recipes or cookbooks for ideas for preparing your favorite prepared dishes at home.