Amy FriendMay 12, 2016

Everywhere you look you will see processed foods from grocery store shelves to restaurants. You will hear startling statistics like 70% of the American diet is made up of processed foods or more than half the calories Americans eat are from “ultra-processed foods”. As we get busier and busier we have less time to cook and “convenience” foods become a tempting option. What exactly is a processed food? Well, some obvious examples are potato chips, cookies, crackers, granola bars, frozen pizza, candy and fast food. The not so obvious would be most anything that comes in a box or a jar and has a label. Processed foods can be high in added sugars, saturated fats, additives and chemicals!

Whole foods are most often found around the perimeter of a grocery store and include vegetables, fruits, whole grains, nuts, legumes and some “grass-fed” or “pasture raised” dairy items. They are foods that are as close to their natural form as possible, and they are full of nutrients.

Making the shift from processed foods to whole foods isn’t easy, but, like anything, if you are committed you can make it happen. Make it a habit, and wholesome eating can become a part of your everyday unconscious routine. Your health is worth the effort. The following are 7 tips to get started.

1. Commit to change – Understand that consuming processed foods in excess over time is not good for your health.
2. Research and educate – Read articles about food and health. Watch a food documentary. My favorites are Food, Inc., Forks Over Knives and Fed Up.
3. Make a plan for shopping – Stock up on organic frozen fruits and vegetables and buy in-season fresh produce to make salads and cook within the next few days.
4. Read labels – Be aware of added sugar and fat. Less ingredients are always better.
5. Cook meals at home – Anyone can do it! Start easy with salads filled with your favorite veggies and canned wild pink salmon. Or, a simple chicken breast baked with your favorite spices.
6. Use healthier condiments – This is an easy one! Look for the spicy salsas without added sugar – my favorite is 505 Southwestern Chunky Salsa. Cholula Hot sauce or Sriracha will add a kick to most anything. And, two more of my favorites, mustard (without added sugar) and hummus.
7. Keep at it! There will be times when staying away from the processed foods is difficult and you may slip up. What’s important is that you get back on track and hold strong with the tips above.

I will be the first to admit that I eat some processed foods, but only what I would determine to be healthy for me. That said, the ultimate goal is to always be striving towards more whole foods and less processed. Some days will be better than others, but, as you educate yourself, you will be on an upward slope towards establishing a clean way of eating for life. You will have more energy and you’ll be in a happy mood because you are in control. What is one highly processed food that you can give up today?

Amy