Eating unprocessed foods and there will be no better feeling than finding a guide to avoiding processed foods in our busy modern lives.
This comprehensive guide will provide tips for identifying processed foods, explain why you should avoid them, and offer dozens of delicious, nutritious snack ideas to fuel your body in a healthier way.
Why Should You Care About Avoiding Processed Foods?
Highly processed foods like chips, candy, and ready-to-eat meals are convenient, but they come at a cost.
Foods that are highly processed are often loaded with added sugar, unhealthy fats, and chemical additives. Eating too many processed foods can lead to weight gain, increased disease risk, and nutritional deficiencies.
On the other hand, foods that are less processed or minimally processed like fresh fruits, vegetables, whole grains, beans, nuts, seeds, and unflavored dairy contain important vitamins, minerals, fiber, and other nutrients your body needs.
Choosing more whole foods over processed varieties supports overall health and prevents chronic diseases.
While completely avoiding processed foods is unrealistic for most people, being aware of what you eat and making small changes can go a long way.
Read on to learn how to identify processed foods, swap healthier alternatives, and incorporate more quick and healthy snacks into your daily routine.
How to Spot Processed Foods
Processed foods are foods that have been altered during preparation.
Processing can include adding flavors, preservatives, sugars, oils, and other ingredients not typically found in the raw food.
Processed foods also often have nutrients removed during preparation.
Signs a food is highly processed include:
- Made with refined grains like white bread or white rice
- Contains added sugars like high fructose corn syrup
- Has a long shelf life due to preservatives
- Packaged in plastic or boxes
- Found in middle aisles of the grocery store
- Requires little to no preparation before eating
- Ingredient list contains additives and chemicals
The more steps between a food’s natural form and what you eat, the more processed it is.
For example, a fresh apple is unprocessed while applesauce with added sugar and preservatives is processed.
Frozen fruits and vegetables with no other ingredients are less processed options. Aim to choose foods closer to their natural state more often.
Fill your cart with whole foods found around the perimeter of the store like fruits, veggies, lean protein, eggs, nuts, seeds, and minimally processed dairy.
12 Tips to Reduce Your Intake of Processed Foods
- Shop mostly around the perimeter of the grocery store where whole foods like produce, meat, dairy are located. Avoid middle aisles with packaged items.
- Check labels and avoid foods with long lists of additives/chemicals or added sugars. Choose options with fewer, recognizable ingredients.
- Look for whole grain options for bread, pasta, cereal, crackers. Avoid refined grains which are more processed.
- Buy frozen fruits and vegetables instead of ones with heavy sauces or seasoning. Add your own healthy fats and spices at home.
- Purchase nuts, seeds, and nut butters with no added sugar or oil. Add your own flavors.
- Opt for plain Greek yogurt and add your own fresh fruit and nuts for crunch.
- Drink water instead of juice, soda, and other sweetened beverages.
- Make simple snacks and meals at home like air-popped popcorn, roasted chickpeas, sliced apples with peanut butter instead of packaged versions.
- Learn basic cooking techniques like sautéing veggies, baking chicken breasts, roasting potatoes.
- Batch cook grains like quinoa and rice on weekends to use all week for quick meals.
- Pick one processed food to cut back on each week like breakfast cereal, flavored yogurt, granola bars. Find a healthier swap.
- Allow yourself a small treat of your favorite processed foods occasionally. Moderation and balance is key.
Guide to Avoiding Processed Foods: 16 Quick and Healthy Snacks to Curb Cravings
Eating filling snacks between meals prevents overeating and cravings.
Having go-to options on hand means you’ll avoid grabbing a candy bar when hunger hits.
These snacks take little time to prepare and pack nutrients your body needs.
1. Fresh Fruit
Fruits like apples, berries, bananas, and oranges make portable, nutritious snacks. Pack an apple with a tablespoon of peanut or almond butter for protein.
Or make fruit kebabs using grapes, melon, pineapple etc. Dip in yogurt for a sweet treat.
2. Veggies and Hummus
Hummus contains fiber, healthy fats, and protein. Pair it with sliced raw veggies like carrots, cucumbers, bell peppers, radishes or celery sticks for crunch.
3. Trail Mix
Make your own trail mix with nuts like almonds, walnuts, pecans, sunflower seeds, dried fruit like raisins, cranberries, diced apricots and just a drizzle of chocolate chips.
Portion into single-serve baggies.
4. Greek Yogurt
High in protein, yogurt makes you feel full.
Top it with fresh or frozen fruit, granola, nuts, coconut flakes or a drizzle of honey for a nutritious mini-meal.
5. Avocado Toast
Smashed avocado on whole grain toast is a satisfying snack any time of day.
Add sliced hard-boiled egg, tomatoes, or pumpkin seeds for an extra nutrition boost.
6. Edamame
Keep a bag of frozen shelled edamame on hand to quickly steam or microwave when you need a savory snack.
Sprinkle with a little sea salt and squeeze fresh lemon juice over top.
7. Cottage Cheese
Packed with protein, cottage cheese paired with fruit, nuts, or sliced tomatoes makes a filling snack.
8. Air-Popped Popcorn
Pop your own plain popcorn at home and sprinkle with nutritional yeast and chili powder for a spicy, salty snack without added oil and preservatives.
9. Roasted Chickpeas
Drain and rinse a can of chickpeas. Toss with olive oil and seasoning. Roast at 400°F for 30 minutes for a crunchy high-protein snack.
10. Hard Boiled Eggs
Make a half dozen hard boiled eggs each week for an easy protein-packed snack.
Pair with an apple or celery sticks and nut butter.
11. Veggie Sticks and Black Bean Salad
Dip raw broccoli, bell pepper strips, and sugar snap peas into a homemade black bean salad for a southwestern-inspired snack.
12. Apple and Peanut Butter
Sliced apples dipped in peanut butter make a simple snack kids love too.
Try different nut butters like almond or sunflower seed butter for variety.
13. DIY Energy Bites
Mix dates, nuts, seeds, coconut, nut butter and chocolate chips. Form into balls for no-bake energy bites.
14. Smoothies
Blend Greek yogurt, milk, frozen fruit and greens for a drinkable snack.
Add chia seeds, nut butter or protein powder to help you stay full longer.
15. Pistachios and Fruit
One serving of nuts (about 1 ounce) provides filling fiber, protein and healthy fats.
Pair pistachios or walnuts with sliced apple or pear for a simple snack.
16. Cottage Cheese and Fruit
Top cottage cheese with berries, peach slices, pineapple chunks, pomegranate seeds or shredded coconut for a sweet and satisfying snack.
Guide to Avoiding Processed Foods: Healthy Homemade Snack and Energy Bar Recipes
When a craving strikes for something sweet, it’s better to reach for a homemade snack you can feel good about.
These recipes are packed with nuts, seeds, dried fruit, and wholesome ingredients making them much healthier than store-bought bars.
Easy No-Bake Granola Bars
Mix 3 cups oats, 1 cup nuts, 1/2 cup seeds, 1/2 cup dried fruit, 1/3 cup honey or maple syrup, 1/4 cup nut or seed butter and 1 tsp vanilla.
Press firmly into a pan. Chill, then cut into bars.
Greek Yogurt Energy Bites
Stir together 1 cup Greek yogurt, 1 cup oats, 1/2 cup peanut butter, 1/3 cup honey and 1 tsp vanilla.
Mix in 1/2 cup nuts and chocolate chips. Form into balls and freeze.
Fruit and Nut Energy Bars
Purée 1 cup each of dates and dried apricots with 1 cup cashews.
Add 2 cups oats, 1 cup seeds, 1/2 cup shredded coconut, cinnamon and vanilla. Press into bars and chill before slicing.
No-Bake Peanut Butter Granola Bars
Combine 3 cups granola, 1/2 cup peanut butter, 1/3 cup honey, and 1/4 cup chocolate chips in a bowl.
Press into an 8×8 pan and freeze before cutting into bars.
Berry Almond Breakfast Bars
Blend 1 cup almonds into a flour. Mix with 3 eggs, 1/3 cup honey, 1 tsp baking powder and a pinch of salt. Fold in 1 cup berries.
Bake at 350°F for 20 minutes. Let bars cool completely before slicing.
Guide to Avoiding Processed Foods: Tips for Packing Healthy Snacks on Busy Days
When you’re short on time, having nutritious snacks prepared ahead and ready to grab makes it easier to stay on track with your healthy eating goals.
Follow these tips to stay fueled with energizing snacks all day long.
- Dedicate part of your Sunday to making snacks for the week ahead. Make a big batch of roasted chickpeas, energy bites, trail mix or granola bars.
- Prep washed, cut veggies and fruit like bell pepper strips, carrot sticks, grapes and store in containers and bags in the fridge.
- Boil a dozen eggs and keep them peeled in the fridge to quickly grab for snacks and meals.
- Portion nuts, seeds and trail mix into single-serve containers so you can grab and go.
- Fill a shelf in the fridge with ready-to-eat items like yogurt cups, string cheese, hummus and hard boiled eggs.
- Make extra food at dinner like roasted potatoes, grilled chicken breasts, quinoa or rice to have leftovers for lunches and snacks.
- Keep desk or car stocked with non-perishable snacks like individual nut packs, granola bars, apple sauce pouches and crackers.
- Purchase fresh snacks midweek if needed to replenish your stash. Swing by the store on your way home to re-up.
Planning ahead takes the stress out of finding time to prepare healthy snacks.
Having nutritious options on hand means you won’t fall back on vending machine snacks and fast food in a moment of desperation and hunger.
A little effort goes a long way.
Key Takeaways
- Processed foods are often higher in sugar, unhealthy fats and additives while lacking key nutrients. Choosing whole foods more often provides more nutritional benefits.
- Scan ingredient labels and avoid packaged foods with long chemical-sounding ingredient lists. Opt for foods with few, recognizable ingredients.
- Refined grains like white rice and bread are more processed. Seek out whole grain options when possible.
- Preparing snacks and simple meals at home allows you to control ingredients and avoid added sugars and sodium found in packaged snack items.
- Pair snacks with protein, fiber and healthy fats from foods like Greek yogurt, apples with nut butter, hummus and veggies to keep you fuller longer.
- Having go-to snacks portioned and ready to grab prevents relying on vending machine options when hunger hits. A little planning goes a long way.
While completely avoiding processed foods is unrealistic for most, being mindful of what you eat and making small swaps to less processed options can positively impact your health.
Use these tips and snack ideas to reduce your consumption of processed foods and feel your best.
Frequently Asked Questions
Q: What are processed foods?
A: Processed foods are foods that have been altered from their natural state through various methods such as cooking, preserving, or adding chemicals. They often contain added sugars, fats, and other ingredients that are not found in whole foods.
Q: Why should I try to avoid processed foods?
A: Avoiding processed foods is important for maintaining a healthy diet. These foods often lack essential nutrients and can contribute to weight gain, high blood pressure, and other health issues. By choosing whole, unprocessed foods, you can ensure you are getting the most nutrition from your meals.
Q: What are some examples of processed foods?
A: Processed foods include items like packaged snacks (chips, crackers), frozen meals, sugary cereals, deli meats, canned soups, and soda. These foods are typically high in added sugars, artificial flavors, and unhealthy fats.
Q: How can I determine if a food is processed?
A: One way to determine if a food is processed is to read the ingredient label. If it contains a long list of ingredients with chemicals and additives that you don’t recognize, it is likely processed. Another indicator is the packaging – if it comes in a box, bag, or can, it is often processed.
Q: Are all processed foods unhealthy?
A: Not all processed foods are unhealthy, but many of them lack the nutrients found in whole foods. This is why it’s important to read labels and choose healthier options. Some examples of healthier processed foods include canned vegetables with no added salt, frozen fruits without added sugars, and whole-grain bread.
Q: What are some alternatives to processed foods?
A: Instead of processed snacks like chips or cookies, opt for healthier choices such as fresh fruits, vegetables with hummus or Greek yogurt dip, or homemade granola. You can also choose whole-grain bread or crackers instead of refined grains.
Q: How can I make healthier choices when shopping for food?
A: When shopping, focus on buying fresh fruits, vegetables, lean meats, and whole grains. Look for products that have fewer ingredients and avoid those with added sugars, artificial sweeteners, and unhealthy fats. Try to include more whole foods in your diet and limit your consumption of processed snacks and ready-to-eat meals.
Q: Can I still enjoy processed foods in moderation?
A: It’s okay to enjoy processed foods in moderation as part of a balanced diet. The key is to be mindful of portion sizes and choose healthier options when possible. Instead of regular potato chips, try baked chips or air-popped popcorn. Instead of sugary soda, opt for sparkling water or herbal tea.
Q: How can I reduce my intake of processed foods?
A: To reduce your intake of processed foods, start by cooking more meals at home using fresh ingredients. This way, you have more control over what goes into your meals. Pack your own snacks for work or outings, such as trail mix, hard-boiled eggs, or sliced fruits. Also, try to limit your visits to fast food restaurants and opt for healthier choices when dining out.
Q: What are some healthy snack options?
A: Some healthy snack options include whole fruits, mixed nuts, edamame, Greek yogurt, and homemade granola bars. These snacks provide essential nutrients and can help keep you energized throughout the day.
Biana Ralph, passionate health enthusiast and blogger. My mission is to inspire a healthy lifestyle through insightful content creation and empowering you to live your best life!