It’s REALLY hard to eat ONLY whole, natural foods.

Ultra processed foods—star-shape cereal, electric blue energy drinks, and pretty much anything that’s shelf-stable for over a year—are usually specifically engineered to make these foods too delicious, and easy to overeat. 

So, what should you do with these ultra processed foods? 

The good news is that you don't have to be so strict.

Instead of feeling overwhelmed, try this ONE habit: Eat mostly (or at least more) minimally-processed foods.

This means choosing foods as close to how they're found in nature. Whole foods—sweet potatoes, broccoli, chicken, an apple—are a great examples of this.

Why?

Reason #1: The greater the degree of processing, the more likely a food has:

👉Lost nutrition (fiber, essential fatty acids, vitamins, minerals, and other nutrients).

👉Gained additives (sugar and/or refined starch, unhealthy fats, sodium, preservatives, and fillers).

Reason #2: Diets rich in minimally-processed foods are linked to lower rates of heart disease, cancer, depression, and type 2 diabetes.

Reason #3: Because minimally-processed foods also tend to be richer in fiber and protein, and lower in calories per volume, these foods make it easier for you to manage your calorie intake.

Minimally-processed foods are more nutritious, improve health outcomes and help you regulate your appetite.

As with most things, it's not all or nothing: Foods aren’t 100 PERCENT FAKE or FRESH-FROM-THE-DIRT (or animal).

Most are somewhere in between. This is why I encourage minimally-processed foods versus only limiting yourself to whole foods.

Look at the foods you’re currently eating, and just try to move along the continuum, choosing foods that are slightly less processed than what you’d usually eat.

Plus, some processed foods are awesome.

✅ Whey protein powder.

✅ Tinned fish.

✅ Those little emergency to-go packets of nut butter you keep in your glove compartment. (Snack attacks are REAL.)

✅ Also: Cooking, chopping, and blending are all forms of processing. 

You got this.  Eat better, not perfect. I would love to hear your thoughts!

Mark Dilworth, PN1-NC, CDS, NMH, LWM

Certified Nutrition Coach, Dietary Strategies Specialist, Specialist In Nutrition For Metabolic Health and Lifestyle Weight Management Specialist

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