Perfection is the enemy of the good, especially when you’re trying to cut down on ultraprocessed foods (UPFs), says Nichola Ludlam-Raine, RD, author of How Not to Eat Ultra-Processed: Your 4-Week Plan for Life-Changing Healthier Eating Habits.
UPFs account for almost three-quarters of America’s food supply, meaning the hunt for minimally processed foods can be tricky, especially in social situations. Ludlam-Raine encourages people to be gentle with themselves rather than strive for perfection. These are six of her top tips for cutting back.
1) Focus on addition rather than subtraction.
Instead of trying to quit UPFs cold turkey, start by crowding them out. Fill your plate with vegetables, lean proteins, whole grains, and healthy fats.
“This approach shifts the mindset from restriction to abundance,” says Ludlam-Raine. Over time, your palate will adapt to whole foods and your UPF cravings will diminish.
2) Emphasize protein and produce.
Protein supports satiety, muscle repair, and overall health; the fiber in produce regulates blood sugar and supports gut health. Together, they help you stay full longer, provide essential nutrients, and nourish healthy bacteria in your microbiome.
Instead of a handful of chips, pair a sliced apple with cheese or celery sticks with nut butter.
3) Buy cute, reusable snack bags and use them liberally.
Food companies know fun, attractive packaging makes UPFs even more appealing. Likewise, attractive reusable containers can re-create the visual and emotional appeal of packaged snacks, which might make you more likely to bring them along and choose them over anything the vending machine has to offer.
4) Keep fizzy drinks at room temperature.
Creating a minor inconvenience gives you a moment to make a more deliberate choice. If you keep flavored fizzy drinks, like sodas and seltzers, at room temperature, the time it takes to cool them down (even if it’s just adding ice) introduces a delay that can reduce their appeal. During the wait, you might decide to opt for plain water.
5) Make your own dressing.
Avoiding bottled salad dressing is an easy way to reduce your intake of emulsifiers, stabilizers, and flavorings. And homemade salad dressings are easy and quick to make: Put equal parts olive oil and vinegar in a small jar, add a dollop of Dijon mustard and some salt and pepper, cover, and shake. Customize by adding lemon juice, a diced shallot, some grated garlic, or green herbs to taste. (Try one of these easy and healthy salad dressings that you can make at home.)
6) Apply the 80/20 rule.
Cutting out UPFs completely can feel restrictive and lead to a sense of failure if you slip up. Aim to make minimally processed foods about 80 percent of your diet. Allow some flexibility with UPFs for that other 20 percent. Avoiding a deprivation mindset helps you maintain a healthy relationship with food — and that supports good habits over time.
Ultraprocessed Products are Everywhere
Take a closer look at the many ways these food products can harm your health — and why it’s worth the effort to avoid them when you can at “The Truth About Ultraprocessed Foods,” from which this article was excerpted.
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