These 4 strategies can help you eat healthier, more nutritious food

The composition of the typical American diet has shifted to one of more highly processed foods. This is particularly concerning because eating highly processed foods is associated with poorer diet quality and increased risk for chronic diseases like diabetes and heart disease.

Highly processed foods, sometimes referred to as ultra-processed foods, are industrially made and ready-to-eat foods that lack the nutrient value of whole foods. Plus, they often usually contain additives and large amounts of nutrients typically consumed in excess like sugar, salt and fat. Examples of highly processed foods include candy, chicken nuggets, chips, hot dogs and sugar-sweetened beverages.

Many foods available on grocery store shelves are processed to some degree but are not considered ultra-processed foods. These processed foods that fall short of being ultra-processed include dried herbs, whole grain bread, canned tuna, frozen fruit and vegetables, and tofu, to name a few. These foods, which are typically packaged and may contain added ingredients like salt, oil and seasoning, are not problematic for health in normal quantities. In fact, these foods are both convenient and nutritious.

A healthy and balanced diet should, ideally, consist predominantly of unprocessed and minimally processed foods with some processed foods while limiting ultra-processed foods. However, ultra-processed foods make up 57 percent of the typical American diet with even more people eating highly processed comfort foods during the pandemic. Highly processed foods, which are engineered to taste delicious and crave-worthy, are lacking in important nutrients and fiber and can be quite high in fat and sugar. Therefore, they are easy to overeat.

Here are some key strategies to reduce your consumption of ultra-processed foods:

Rethink Your Drink

Beverages can be surprisingly loaded with sugar, caffeine, food coloring and other additives. Water is always the best choice for hydration. When choosing other drinks, opt for beverages that are unsweetened. Keep in mind that honey, maple syrup and raw sugar are still sources of sugar. While fruit juice comes from good-for-you fruit, it lacks the fiber that is inherent in the healthfulness of whole fruit.

Swap Out Your Snacks

It’s not unusual to eat well at meals and then fall for nutritionally void snack foods between meals. Late-night eating while watching television is a common cause of unwanted weight gain that creeps up over time. Here are two important considerations for smart snacking. First, choose snacks that are good sources of fiber and protein that will actually help you feel full and satisfied. Good snack choices include fruit, raw veggies, hummus, olives, nuts, seeds and whole-grain crackers. Second, bring mindfulness to your snack portions by eating from a plate and not the package.

Reconsider Your Protein Sources

Foods like sausage, deli meats, chicken nuggets and hot dogs are often high in fat and typically loaded with food additives like nitrites, salt and phosphates. Food additives in meats are used to improve safety, freshness, taste and texture and are considered safe by United States food regulatory agencies. However, those looking to reduce sodium, fat and other preservatives in their diet can opt for fresh meat, poultry and fish instead. While fresh and minimally processed meat can come at a higher price than highly processed meat products, it also tends to contain more protein per serving compared to highly processed meats.

Read the Food Label

The best tool for knowing what’s in your food is the Nutrition Facts food label including the ingredients list. Be wary of products with sugar or a form of sugar listed as one of the first three ingredients. Also, food items with 20% of the daily value or more for sodium are loaded with salt. Grain foods like bread, pasta, crackers and cereal that have less than 3 grams of fiber per serving should be limited. We are better able to give our bodies the nutrition that we need when choosing foods that are not ultra-processed.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.