Have you ever wondered about the foods we eat and how some might be better for us than others? In this blog, we will explore 3 tips for enjoying fast food even if you’re cutting down on ultra-processed foods. These foods are often low in nutrients and designed to be very tasty, which can sometimes lead to overeating and weight gain. We’ll also share some simple tips on how to make healthier choices, even when eating out.
Let’s dive in and learn more about UPFs and how to make better food choices.
What Are Ultra-Processed Foods (UPFs)?
Ultra-processed foods are items that have been heavily modified from their original form. They often contain ingredients and undergo processes you wouldn’t typically use in a home kitchen. This includes things like artificial flavors, colors, preservatives, and sweeteners. These foods are designed to be very appealing and tasty, which can make it easy to eat too much of them.
Also read: Difference Between Sultanas And Raisins And Currants
Examples of UPFs
UPFs make up a large part of the food we see in stores. Common examples include:
- Soft drinks (soda)
- Candy and sweets
- Store-bought sauces and dressings
- Some types of bread, even whole wheat
- Many brands of yogurt
These foods are often low in essential nutrients like vitamins and minerals, and high in unhealthy components like added sugars, unhealthy fats, and salt.
The Health Impact of Eating UPFs
Eating a lot of UPFs can have negative effects on your health. Because they are low in nutrients and high in unhealthy ingredients, they can contribute to various health issues. For example:
- Weight Gain: UPFs are designed to taste great, which can make it easy to eat more than you need, leading to weight gain.
- Nutrient Deficiency: Since these foods are low in essential nutrients, relying on them too much can lead to deficiencies in vitamins and minerals.
- Digestive Issues: UPFs often lack fiber, which is important for good digestion.
- Increased Disease Risk: Regular consumption of UPFs is linked to higher risks of diseases like heart disease, diabetes, and certain cancers.
Eating Out and Avoiding UPFs
It can be challenging to avoid UPFs, especially when eating out. However, making healthier choices is possible. Kat Garcia-Benson, a dietitian from Texas, offers some helpful tips. She encourages people to make empowered food choices without feeling guilty if they don’t eat perfectly all the time. Here are three principles she suggests for cutting down on UPFs when dining out:
1. Choose Lean Proteins
When selecting a meal, prioritize lean sources of protein. This includes options like grilled chicken, baked fish, or beans instead of processed meats like sausage or bacon. Lean proteins are healthier and provide sustained energy.
Why Lean Proteins Matter:
- Health Benefits: Lean proteins are better for long-term health and provide more energy without the added fats and preservatives found in processed meats.
- Cancer Risk: Processed meats are linked to a higher risk of colorectal cancer. Even small amounts consumed regularly can increase this risk.
2. Include Fiber
Adding vegetables or other fiber-rich foods to your meal is crucial. Fiber is found in plant foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. It supports good digestive health by feeding the beneficial bacteria in your gut.
Benefits of Fiber:
- Digestive Health: Fiber helps with smoother digestion and overall gut health.
- Less UPFs: UPFs are typically low in fiber. By prioritizing fiber, you naturally consume fewer UPFs and more nutritious foods.
3. Consider the Meal’s Purpose
Think about what you need from your meal. Your nutritional needs might vary depending on your activities for the rest of the day. For example:
- If You’re Sitting at a Desk: Opt for lighter meals like salads, which can keep you full without making you feel sluggish.
- If You’re About to Exercise: Include more carbohydrates for an energy boost.
Practical Tips for Healthier Eating
Making healthier choices doesn’t have to be hard. Here are some simple tips to help you cut down on UPFs:
1. Cook More at Home: Preparing meals at home allows you to control the ingredients and avoid unnecessary additives. Focus on using whole, unprocessed foods.
2. Read Labels: When buying packaged foods, check the ingredient list. Avoid items with long lists of unfamiliar ingredients or additives.
3. Choose Whole Foods: Opt for fresh fruits, vegetables, whole grains, and lean proteins. These foods are naturally nutrient-dense and less likely to be ultra-processed.
4. Plan Ahead: When eating out, look at the menu in advance and choose meals that feature whole, minimally processed ingredients.
5. Snack Wisely: Instead of reaching for candy or chips, try snacking on nuts, seeds, or fresh fruit. These options are healthier and provide essential nutrients.
6. Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and avoid unnecessary snacking.
Conclusion
Understanding what ultra-processed foods are and how they can affect your health is an important step toward making better food choices. By prioritizing lean proteins, including fiber, and considering the purpose of your meals, you can reduce your intake of UPFs even when eating out. Remember, it’s all about making small, manageable changes. You don’t have to be perfect; just aim for healthier choices whenever possible. This way, you can enjoy your meals and take care of your health at the same time.
