Many foods undergo processing or refining to help them stay fresh on store shelves. Although these processing techniques allow you to stock your pantries and refrigerators with pre-made meals, they often decrease the nutritional value of foods. Processing often removes vitamins, minerals and other healthy nutrients from foods while adding fats, sugar and sodium. Eating non-processed foods boosts your intake of important nutrients and improves overall health.
Dangers of Processed Foods
The Centers for Disease Control and Prevention report that 77 percent of the sodium Americans consume comes from processed foods and restaurants. Consuming too much sodium increases your risk of high blood pressure, stroke and cardiovascular disease. Processed foods often also contain high levels of saturated and trans fats. These fats increase levels of "bad" LDL-type cholesterol, clogging your arteries and increasing cardiovascular risk. Manufacturers often add sugar during processing, which puts you at greater risk for type 2 diabetes.
Servings
A non-processed foods diet consists of whole grains, fruits, vegetables and lean protein. Eat six servings of grain products each day, with at least three servings from whole grain sources that have not undergone processing. Make fruits and vegetables a large part of your daily meals by eating at least three servings of each. Adults should eat 5 to 6 oz. of lean protein each day in addition to 3 cups of dairy products.
Unprocessed Foods
Carefully read the labels of foods to identify their ingredients. Avoid foods that have long lists of chemicals in their ingredients lists. To get plenty of whole grains, eat quinoa, whole wheat flour, buckwheat, bulgur, whole oats, whole wheat pasta or brown rice. Avoid canned fruits and vegetables, which often contain high levels of sugar or sodium. Instead, eat fresh, dried or frozen produce every day. In addition to eating meat for protein, choose soy products, eggs, nuts or seeds. These non-processed foods boost your energy levels. Cook with small quantities of butter, olive oil or vegetable oil in lieu of margarine or other processed fats.
Considerations
When following a non-processed foods diet, try to eat as many whole foods as possible. Many dieters find it difficult to eat only non-processed foods. Rather than depriving yourself of your favorite processed foods, change the way you incorporate these foods into your lifestyle. Eat a small quantity of a processed food on occasion as a special treat. When you feel a craving for processed sweets or fast food, eat a piece of fruit or handful of nuts to help the craving subside.
References
- Cancer Dietitian; Why Eating "Whole Foods" (Not Processed) Is Important!; Julie Lanford; March 2010
- Centers for Disease Control and Prevention: Sodium and Food Sources
- Health Heart: Good Foods
- CBN.com; How to Avoid Processed Foods in a Healthy Diet; Lorie Johnson; Sept. 2010
- Fruits and Veggies More Matters: Top 10 Reasons to Eat More Fruits and Vegetables
- U.S. Department of Agriculture: Inside the Pyramid
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