These items reduce the barriers to preparing meals from scratch and fit into meal planning when fresh foods are unavailable or out of season. Eating a variety of plant-based https://nutritionsource.hsph.harvard.edu/clean-eating/ whole foods also encourages greater microbial diversity. This is linked to better digestive function, lower inflammation, and improved responses to healthy eating patterns. Whole foods promote a healthy digestive system primarily through their fiber content. Dietary fiber from vegetables, fruits, and whole grains like brown rice and quinoa supports bowel regularity and prevents constipation.

healthier alternatives to highly processed foods

Canning, freezing, and pasteurization protect against spoilage and harmful pathogens. Ready-to-eat products such as vacuum-packed meats or pasteurized dairy have longer shelf lives, reducing the chances of foodborne illness. Some vitamins, like vitamin C and certain B vitamins, are particularly sensitive and may degrade during heating or refining processes. Processed substitutes may lose some nutrients during manufacturing. For instance, white bread has less fiber and fewer vitamins than whole grain bread. Public investment in both lab-grown meat and ultra-processed plant-based replacements may not be justified considering their relative impacts.

Ditch the junk: Six healthy alternatives to ultra-processed foods

Seed and vegetable oils commonly used to enhance flavor and texture like soybean oil have been hydrogenated, which makes them trans fats. Processing destroys nutrients and pulverizes or removes the natural fiber content of whole foods. Furthermore, carbohydrates aren’t really bad for you as long as you eat them in moderation. Skip the low-carb diet, and choose to get your carbohydrates from fruits and veggies whenever possible. When you eat like this, you’ll find yourself eating fewer carbohydrates and still staying satisfied. With the growing popularity of low-carb diets, manufacturers have flooded the market with low-carb treat foods like candy bars and replacement meals.

Americans are still eating too many ultra-processed foods—here are some healthy swaps

Roasting a turkey is similar to roasting a chicken, including removing the giblets, and stuffing the cavity of the bird with things like sliced lemon, onions, garlic, and fresh herbs. Roast beef is a feature of the processed sandwich section of the supermarket. However, you can also make your own roast beef from scratch and then slice it for a sandwich with appropriate condiments and toppings. A boneless chicken breast cooked over a grill makes a slice of great learnmuscles meat for a sandwich.

Added Sugars and Unhealthy Fats

• If you’re looking for some healthier alternatives that you can reach for, instead of a donut or a burger, there are a few that Ifland recommends.
• However, it makes sense to look at the foods you eat most often and see if there are healthier options available.
• Balanced diets use both whole and processed foods for convenience, nutrition, and personal preference.
• These nutrients can help keep you fuller longer and add essential nutrients to your diet with a simple swap.
• Just 1 ingredient (mangoes), puree them, pop it in an oven for 3 hours and voila!
• Whole foods promote a healthy digestive system primarily through their fiber content.

Whole foods deliver higher levels of nutrients per calorie compared to most processed substitutes. Nutrient-dense options, such as leafy greens, beans, and whole grains, supply essential vitamins, minerals, and antioxidants important for daily function. Those who prioritize whole foods tend to have improved long-term health outcomes and a reduced risk of obesity.

Is Greek yogurt ultra-processed?

With a little planning and creativity, you can enjoy nutritious and delicious dishes without extra effort. “When you concentrate [foods], when you put them into a state where they can be absorbed very quickly, then they become addictive,” says Ifland. Get fit, stay motivated, and live healthier with the SunnyFit® App — your one-stop fitness hub at home. RLMI hosts regular expert lectures and monthly case-based learning sessions. These programs explore real patient stories, evidence-based interventions, and practical strategies for behavior change—all designed to help you stay informed and inspired.

UPF example: Chocolate biscuits

But where they sit on the processed scale can make all the difference. Smoothies in bottles are handy, but freshly made smoothies are lively, nourishing, and bright. Fresh fruits, greens, and the love of handmade sweetness are all abundant in them. Take advantage of the freshness and nutritional value in every sip by making this switch.

Eat This! Chicken Enchilada Zucchini Boats

Other drink snack alternatives include unsweetened beverages like sparkling water, tea or flavored water with real fruits. Monk fruit is relatively new to the market, so it needs further study to determine all its potential health benefits. Research on other non-nutritive sweeteners shows promising results in terms of weight management and fending off diabetes. The naturally sweet mogrosides in monk fruit also contain antioxidants, which can help with immune health and cancer prevention. Pureed fruits give you many of the same benefits, and they can serve as sweeteners to add to other foods. Applesauce works as an egg substitute in many recipes, for instance, and pureed berries make a great addition to plain, unsweetened yogurt.

The Real Food Plan

Simmering meat, vegetables, seasoning, and herbs for a few hours in a large pot full of water results in a healthy stock you can use immediately to make your own soup or freeze to have on hand whenever you need it. A simple vinaigrette dressing made with vinegar, olive oil and your favourite seasonings can be whipped up in a minute. Just before serving, shake to mix the ingredients in a resealable jar. Packaged breakfast cereals can be a quick option once in a while, but making your own oatmeal is a much healthier alternative.

Supporting Digestive Health

Just one cup of raspberries gives you a whopping 8 grams of fiber to help keep you fueled and satisfied. Freeze drying, air drying, and dehydration involve the use of different drying methods to preserve the dog food. The main difference between them is whether you use pressure or heat or a combination of the two to remove moisture from the food. Use whole milk, a plant-based milk (almond milk, cashew milk, canned coconut milk or cream), or use heavy cream (just cream on the ingredient list), or half-n-half.