How to ‘Un-Process’ Your Diet for Better Health

Take a look at the average grocery shopping cart and it’s not hard to believe that the standard American diet is approximately 60% ultra-processed food. These are highly manufactured foods with long ingredient lists. They lack macronutrients like protein and fiber and contain very little actual nutrition. 

Eating half your diet in ultra-processed foods can spike sugar levels, increase anxiety and wreak havoc with your digestive system. Eat lots of them and you may be inviting chronic disease, or worse. 

One study showed ready-to-eat products such as processed meat had a strong association with higher overall death rates.* The same is true for sugar-sweetened and artificially sweetened beverages, dairy-based desserts and ultra-processed breakfast food. 

To begin eating healthier, it’s important to read labels and become aware of the ingredients in your foods. Consuming whole foods – those that are ready to eat as they grow, like fruits and vegetables – or minimally processed foods, is how you can begin to un-process your diet.

Clinical dietitian Amanda Cannon with Lehigh Valley Health Network (LVHN) suggests “shopping the perimeter of the grocery store. This is where you will find fresh fruits and vegetables, fresh or frozen proteins, dairy or dairy alternatives and whole grains.” More tips from Cannon include:

• Meals from scratch are best. Cooking food at home lets you select healthy ingredients and prepare them without the extras that lack nutrition and add calories.
• Google “copycat” recipes. You can still eat your favorite restaurant foods; just make them yourself and substitute healthy ingredients. You’ll save money in the process.
• Try not to drink your calories. The ingredient list on some beverages can be as long as the bottle, plus they add non-nutritive calories and unnecessary sugar.
• Plan ahead for your week. Rather than grabbing takeout or packaged meals, putting together a diet plan before your week starts will help you stick to healthy meals.
• Always be prepared with “fresh-to-frozen.” If you run out of ingredients for a homemade meal, have unprocessed vegetable-and-fruit backups rather than relying on takeout.
• Use herbs, spices, lemon and lime to add flavor. These are healthier than salt or prepackaged flavorings, sauces or seasonings, which contain high amounts of sodium and additives. 

Cannon offers tasty swaps that will make your diet more nutrient-dense and less processed.

Olive oil instead of butter
Olive oil reduces saturated fat intake. 

Whole grain bread and brown rice instead of white bread and white rice 
Whole grains increase your fiber intake, helping you stay feeling full longer. They also have vitamins, minerals and antioxidants. 

Oatmeal instead of sugary cereal 
Oatmeal can be eaten hot or cold and has instant versions to reduce prep time. Steel cut oats make good “overnight oats.” 

Homemade whole grain muffins instead of donuts and pastries 
Donuts and pastries are highly processed, sugary, non-nutritive and may lead to overeating a few hours later. Instead, make muffins from scratch with whole grain flour.

Egg cups instead of pancakes 
A scrambled egg cup with turkey sausage and spinach will increase your fiber and protein intake. 

Homemade soup instead of canned soup
You’ll notice the difference in taste and smell as well as in nutrition.  

Whole grain pasta instead of white pasta 
Most grocery stores carry high-protein or low-carb pasta made from chickpeas, lentils, edamame or zucchini. 

Crunchy un-processed snacks instead of potato chips 
A carrot or cucumber is better but may not satisfy the “crunch” craving. Try homemade popcorn or roast chickpeas for a snack containing less sodium and fat, with the bonus of fiber and protein. 

Dark chocolate with nuts or dried fruit instead of candy bars 
You still get the sweet zing but with added protein and fiber. 

Homemade salad dressing instead of store-bought dressing 
It easy to make your own with olive oil, lemon and a few herbs.

Greek yogurt instead of mayonnaise or sour cream 
This will cut the fat and cholesterol and up the protein. 

Sparkling water or water plus fruit instead of soda
The first few ingredients in soda are carbonated water, high-fructose corn syrup and caramel color. Waters are more refreshing and lack the added sugar.   

Green tea, matcha or black coffee instead of energy drinks 
Try not to add sugar and creamer to coffee. Consider adding whole milk instead. 

Breakfast: Overnight oats with apple, cinnamon and walnuts. Another version could be overnight oats with banana and peanut butter.

Snack: Hummus with carrots and cucumber sticks.

Lunch: Whole grain wrap filled with baked or grilled chicken, avocado, lettuce and tomato. 

Snack: Home-popped popcorn, with no added salt or butter.

Dinner: Chicken stir-fry with fresh veggies and brown rice.