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Following my column this week on the health effects of consuming ultra-processed foods, many readers shared their own advice on how to avoid these common substances. Here are some tips that I think others may find useful.
“Home cooking has become a distant memory in our culture,” writes Ruth of Washington, D.C. “And while it certainly takes more time than fast food, home cooking has many advantages, including fresh ingredients and healthier food choices.”
“Meal prep kits are a time saver,” says Delana from Virginia. “I've used HelloFresh and Home Chef, but there are plenty more on the market.” I'm a big fan of these kits. I love the convenience of being sent all the ingredients I need to make a meal, most of which are whole, unprocessed foods. I'm in control and know exactly what's going into my dish.
Sujata, from New York, thought she ate healthy. “I'm a vegetarian,” she says. “I try not to eat fatty foods. I don't drink alcohol, and I've never smoked.” But her job required irregular hours and travel, so she bought frozen meals and snacked on packaged foods. That meant, like most Americans, the majority of her daily calories came from ultra-processed foods.
“I didn't make any drastic changes. I couldn't,” she says. Instead, she started with small changes: Instead of frozen meals full of preservatives, she chose prepared meals with as few chemicals as possible. Instead of fruit bars, she chose dried fruit. Instead of pretzels, she opted for almonds and pistachios.
Follow this author Leana S. Wen's opinion
This is good advice — small changes add up — but the key is to be mindful of each choice and make ultra-processed foods the exception rather than the rule.
I was recently delayed at the airport. It was a long flight, and I knew I needed food, but I didn't have time to buy anything other than a prepackaged sandwich with white bread and deli meat. It was stale and not particularly tasty, plus I knew this was exactly the kind of ultra-processed food I was trying to avoid.
Other times, when my kids were hungry and cranky, I gave them whatever was on hand: crackers, popcorn, or other less-than-ideal snacks.
“If you have kids, it helps to plan ahead,” advises Emily from Maryland, who always keeps healthy snacks in her car for this very reason. I've experimented with this too, keeping nuts and dried fruit in my glove compartment. I also try to do some grocery shopping the day before I travel to ensure I have healthy, tastier, and cheaper meals and snacks than you'd find at the airport or train station.
Beware of organic foods and meat alternatives, as they may be ultra-processed
“I'm glad you warned us about cereals and bars that are labeled 'healthy' but actually aren't,” wrote Cheryl from New York. “And one more warning: even if it's labeled 'organic,' it may still be ultra-processed.”
“You should let your readers know about meat alternatives,” says Angela from Washington. “I'm a nutritionist and many people believe that veggie patties, vegan hot dogs, and meatless nuggets are good for you, but they're full of additives.”
Cheryl and Angela are right: products made from organic ingredients are likely to have undergone a lot of processing, and many plant-based meat alternatives are ultra-processed products that are high in sugar, salt and additives.
Even if a food appears to be healthy, check the ingredients carefully. Choose products with simple ingredient lists. When in doubt, look for whole foods. As Angela advises, “Lentils, chickpeas, beans, seeds and nuts are great for vegans and vegetarians.”
Putting ultra-processed food consumption in context
Similarly, just because ultra-processed foods are bad for your health doesn't mean you can eat a healthy diet just by avoiding these substances. For example, red meat and potatoes are not processed foods, but I wouldn't recommend eating only them. Also, if you are a heavy smoker but don't eat any ultra-processed foods, you're not doing your body any favors.
This is a point made by Sandy from Virginia: “I don't tell my kids they can't eat pizza, chips, or soda. In my experience, this can backfire and make them want to eat more. However, we try to follow a Mediterranean diet and limit junk food to special occasions.”
Well said. As I've written before, you need to consider not only what you eat, but also when and how you eat. And remember that a healthy diet is only one component of a healthy lifestyle that also includes regular exercise, preventative checkups, and mental health.
