1. Learn What Counts as Processed Food
It’s important to know that most foods you’re eating are processed to some degree. Cooked, canned, frozen, packaged, or nutritionally altered foods are all considered “processed.” It’s okay to occasionally have lightly processed foods like yogurt and cheese; just aim to avoid highly processed fare, such as fast food and frozen dinners. You can easily identify these foods because they often have a long list of unfamiliar ingredients.
2. Aim for a Variety of Colors
To get more nutrients, like fiber, vitamins, and minerals, add a variety of colors to your plate. For example, add diced peppers, tomatoes, herbs, and dark leafy greens to a salad or soup.
3. Prepare Meals Ahead of Time
Set time aside each week to prepare food ahead of time. Making a batch of brown rice, cooking meat to use in recipes, or freezing meals for later can save time and make it easier to resist more convenient packaged or processed food options.
4. Cook at Home
Opt for cooking at home rather than eating out. This allows you to select all the ingredients that go into your meals and choose healthy portion sizes.
5. Substitute Whole Grains When Dining Out
When dining out, consider substituting whole grains for refined offerings. For example, try asking for brown rice with your meal instead of white.
Source link