How to Cut Back on Processed Foods

Hopefully you’ve found enough reasons to at least consider replacing some of the highly processed foods that have made their way into your diet with fresh, wholesome foods. Here are some ways to get started.

Provide your body with enough protein throughout the day with six small meals (1/2 cup – 1 cup each) that each include a source of lean meat, skinless chicken, seafood, low-fat dairy products or legumes.

Include a variety of fresh vegetables and fruit. Add chopped vegetables to an egg white omelet for breakfast. Roll a slice of lean deli meat and real cheese around chopped tomato, spinach, and onion for lunch. Fill your plate with ½ cup veggies and ½ cup protein at dinner. Snack on raw veggies dipped in Laughing Cow cheese, apple slices with peanut butter dip, and yogurt with fresh fruit.

Eat unsalted nuts in small (100 calorie) portions.

Batch prepare foods ahead of time. Chop veggies, cut fruit and put them in the front of the refrigerator where they are clearly visible.

Add wheat bran to your diet as a nutritious, whole grain fiber source. Mix it with applesauce, stir it into yogurt, brown it with meat, add it to protein smoothies or eat it as hot cereal.

If you need to buy canned vegetables, pasta sauces, or beans, look for organic options. These usually don’t contain unwanted additives.

Drink plain water infused with fresh fruit or vegetable slices—light flavor without all the sweeteners and additives.

Make your own soups with fresh ingredients. Freeze leftovers in individual containers for future lunches.

Visit your local farmer’s market for the freshest produce. Search the web for new and delicious ways to prepare foods in a wholesome way.

Buy herb plants to grow indoors or out so you’ll always have fresh herbs to season foods.

Get your family involved preparing and trying new wholesome foods.

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