Today, hustle culture has taken over our eating habits. After a long day at work, you don't want to spend any more time checking what you're eating. This is where ready-to-eat, ultra-processed foods come into play. Not only is it ready in minutes, but it's also a great way to avoid the hassle of cooking. But they are affecting your health faster than you expect. Ultra-processed foods are often high in unhealthy fats, sugars, and additives, and low in beneficial nutrients for the body. This can also lead to a variety of illnesses related to heart health, weight, and overall health. If you want to avoid the long-term effects of ultra-processed foods, we've put together a list of five tips to help you do just that.
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Reading labels and ingredients is important for monitoring your diet.
Photo credit: iStock
Here are five ways to reduce your intake of ultra-processed foods.
1. Read ingredients and labels
To keep track of your ultra-processed food intake, get into the habit of reading food labels and ingredients before you buy groceries. Look for products with minimal ingredients to avoid ingesting additives, preservatives, artificial flavors and colors. To understand what is harmful to your health, start reading about what is good for your body and what is not. Be wary of terms like “high fructose corn syrup,” “hydrogenated oils,” and “artificial sweeteners” as they indicate highly processed ingredients.
2. Choose Whole Foods
Try to consume minimally processed, whole foods whenever possible. While grocery shopping, fill your cart with fresh fruits and vegetables, whole grains, nuts, lean proteins, legumes, and seeds. These foods are rich in nutrients and essential vitamins, minerals, fiber, and antioxidants that promote overall health. Plus, whole foods are easier on your wallet than ultra-processed foods.
3. Cook at home
Remember when we were little and every time we wanted fast food, our parents would say, “We have food at home?” Well, they weren't wrong. By cooking at home, you can reduce your intake of ultra-processed foods. Manage your own meals and often cook at home. When cooking at home, you can change the ingredients and cooking methods to suit your tastes. Try recipes and preparation techniques to make cooking and eating more convenient.
Cooking at home helps you manage your eating habits.
Photo credit: iStock
4. Limit ready-to-eat foods
Just because you can prepare a ready-to-eat meal at home doesn't mean it's healthy. Reduce your reliance on frozen foods, prepackaged snacks, and fast food. Although they may seem convenient, ready-to-eat meals are loaded with preservatives, sodium, and hidden sugars. If you don't have time, plan and prepare your meals in advance.
5. Strictly control drinks
Watch what you drink and look for hydration options like water, herbal teas, and juices rather than sugary or artificially flavored drinks. Many commercially available drinks contain sugar and artificial ingredients, which can affect your weight and overall diet.
