Reducing Processed Foods in Our Diets

I still remember the moment 10 years ago when I was watching a segment on TV entitled “Five Things to Keep Out of Your Shopping Cart.” One of the items -- more aptly named a category -- was “processed foods.” I’d heard the term before, but I was still unclear about the exact meaning, so I proceeded to investigate it. I still chuckle when I recall exclaiming aloud, “That’s 95% of the grocery store!” 

A processed food is essentially any food product that has been manufactured or altered in some way. These are products that are bagged, wrapped, canned, boxed, and produced in factories. I don’t know the actual statistical prevalence of processed foods on the market, but we may safely say they predominate the food industry. 

It’s unrealistic to think we can categorically eliminate all processed foods because most foods have been handled in some way. That said, foods vary in terms of the degree to which they are processed. The idea is to select those foods that are minimally processed. Let’s take apples as an example:

A bag of fresh apples is at most minimally processed. The apples have been washed and bagged, but the apples themselves are still in their original state.

A jar of unsweetened applesauce is moderately processed. The apples have been peeled, pureed, and jarred along with a preservative to extend shelf life. The apples still provide some nutritional value, but the processing has reduced much of it (e.g., the fiber in the peel).

An apple pie is heavily processed. The added sugar, enriched flour, and fat now outweigh the nutritional value of the apples. 

Despite the ubiquity of heavily processed foods, it is possible to stock our fridge and pantry with minimally processed foods and still eat a diverse and delicious diet. Many whole food recipes are quick to prepare and can be stored in the freezer. Here is a sample of some modestly processed staples in my own kitchen:

-- steel-cut and old-fashioned oats

-- 100% whole wheat flour

-- dry polenta and quinoa

-- single-ingredient almond and peanut butter (i.e. ground almonds / peanuts with no added sugars, salts, fats, or preservatives)

-- pre-packaged apples, spinach, and blueberries

-- Ezekiel 4:9 bread and 100% organic whole wheat bread 

-- hummus

-- frozen strawberries

-- canned low-sodium lentils and chickpeas

-- bagged raw walnuts and pecans

The shift to a whole food-predominant diet may be gradual, and that’s okay. You might start with keeping track of what you would normally buy over the course of a week. If you identify several heavily processed foods that are regular purchases, can you swap out 2-3 of them for minimally or moderately processed alternatives? Another option is to look at recipes you frequently prepare. Can you modify them slightly to include more whole foods and / or to reduce added sugar, salt, and fat? 

Transitioning to a more whole food-rich diet can be a fun journey. Pair up with a friend to try new recipes; involve the kids in selecting and preparing foods; watch online cooking demos; try making from-scratch variations of popular shelf foods. Coming up with creative, whole food solutions can expand your horizons, reduce your grocery bill, give you a renewed outlook, and significantly improve your health and well-being.