There's trouble in aisle five. It also lurks in the frozen food aisle, the bread aisle, and the dairy aisle. The mischief-maker, my friends, is highly processed food. Now, technically any food that's been altered from its natural state—like pasteurized milk, roasted coffee beans, or even precut veggies—is processed. So a little processing isn't necessarily a bad thing, especially if you don't want to spend your entire life in the kitchen.
Highly processed foods, on the other hand, are stripped of their inherent nutrients or plied with sugar, sodium, unhealthful fats, or unrecognizable ingredients. Amazingly, these less-than-desirable eats now make up the bulk of foods on supermarket shelves, accounting for 58% of our calories and 89% of the added sugar in our diets.
Here's how to clean up your act in three simple steps.
Start by ditching the following five foods…
With 22% less protein, 75% less fiber, and fewer vitamins and minerals than whole-wheat, white flour might just be the granddaddy of highly processed foods. Take back the nutrients you've been missing by upgrading to whole-wheat flour. While you're at it, trade in white pasta and crackers for whole-wheat versions. (Looking for gluten-free flour? Use this guide.)
Wouldn't it be great if bread stayed soft and fluffy for days? Without added preservatives, that's unlikely to happen. The exception: sprouted grain bread. This whole-grain loaf is usually stored in the freezer for freshness. Plus it's made from the simplest of ingredients—just whole sprouted grains, water, yeast, gluten, and a little salt. One to try: Food for Life 7 Grains Sprouted Bread.
There's nothing good about munching on deep-fried potatoes. Why not get your crunch fix from air-popped popcorn instead? This single-ingredient snack counts as a whole grain, and three cups deliver as much fiber as a bowl of oatmeal. (Plus, you can flavor it however you like. Try these 15 healthy twists on your boring bag of popcorn.)
Start by replacing these four common groceries.
PREVENTION PREMIUM: Whip Up This Organic, Protein-Packed Meal For Less Than $8
No, we're not going to tell you to make your own (unless you're into that sort of thing or have one of these gadgets). But you can stop buying the flavored varieties, which can pack as much as 25 grams of sugar per serving. Stick with unsweetened, plain yogurt and perk it up with a handful of fresh berries. (And watch for these other secret sugar bombs at the grocery store.)
It’s time to toss these four freezer foods.
They may be convenient, but most frozen meals have ingredient lists long enough to qualify as short novels. Your mission: Stock up on easy-to-defrost proteins that you can cook in a pinch, like individually wrapped chicken cutlets, salmon steaks, and shrimp. (Set up your week for success with these make-ahead, freezer-friendly meals.)