How to eliminate ultra-processed foods in your diet

Whether it’s done by simply cooking or in the manufacturing process, most of the food and drink we consume has been processed to some extent.  However, ultra-processed foods are becoming more and more readily available for consumption.

Over 60% of Supermarket Foods Purchased in Canada are “Ultra-processed”

Check out my TV interview with CTV Morning Live -Winnipeg on Cutting Back On Processed Foods 

Registered dietitian Susan Watson shares tips to decrease the amount of processed foods from your diet without losing convenience.

  

 

What are ultra-processed foods?

Ultra-processed foods are products that have had manufactured ingredients add to them to extend shelf life, or even increase flavor.  Manufactured ingredients are products such as natural and artificial flavors or colors, sweeteners, preservatives, and other additives

Here are some examples of Ultra-processed foods: 

• Box breakfast cereal, rice cakes, chips, packaged refined 

 

Recommendation: You want to choose more minimally processed foods and or processed culinary ingredients

Minimally processed / Unprocessed

• Apples, almonds, wheat berries

Processed culinary ingredients

• Milk, cheese, rolled oats

 

Why do you want to skip ultra-processed food and choose whole foods more often?

• Ultra-processed foods don’t make you feel full, which could lead to overeating.  
• Foods that are ultra-processed are packed with added sugar, salt, and fat. 
  • This makes you crave more of that food and can lead to overindulging.
• Ultra-processed foods tend to be high in calories but low in vitamins, minerals, and fiber
• When you consume whole foods with fibre and protein they help you feel full.

 

Not everything from a box is bad, but you have to use detective skills to evaluate the food product. Try to move towards making healthy homemade versions of processed foods.

 

How you can eliminate ultra-processed foods in your diet

1.  Try to avoid foods that are “instant”
   • Overnight oats instead of packaged instant oats
   • Brown rice pilaf verses instant rice
2. Swap whole grain crackers for your crackers or rice cakes 
3. Make homemade waffles instead of frozen instant waffles.  You can batch cook and freeze waffles and pancake.  

 

Here is my Homemade Super Seed Cracker Recipe