HEALTHY CHOICES: Identifying and Reducing Ultra-Processed Foods
What are Ultra-Processed Foods?
Ultra-processed foods are those that have undergone extensive industrial processing, involving a variety of techniques to enhance flavor, texture, and shelf life. These foods tend to be high in unhealthy ingredients such as added sugars, unhealthy fats, and artificial preservatives.
Health Concerns Associated with Ultra-Processed Foods
Research has linked a high intake of ultra-processed foods to a range of health problems, including:
- Obesity
- Heart disease
- Stroke
- Type 2 diabetes
- Cancer
How to Spot Ultra-Processed Foods at the Grocery Store
To reduce your intake of ultra-processed foods, it’s important to be able to identify them while shopping. Look for the following signs:
- Long ingredient lists: Ultra-processed foods often contain a lengthy list of ingredients, many of which are unfamiliar or hard to pronounce.
- Added sugars and fats: Check the nutrition label for high levels of added sugars and unhealthy fats, such as saturated and trans fats.
- Artificial ingredients: Ultra-processed foods often contain artificial flavors, colors, and preservatives.
- Convenience packaging: Many ultra-processed foods come in convenient packaging, such as single-serving containers and microwaveable meals.
Helpful Tips to Reduce Ultra-Processed Food Intake
- Read food labels carefully: Pay attention to the ingredient list and nutrition facts to identify ultra-processed foods.
- Choose whole, unprocessed foods: Opt for fresh fruits, vegetables, whole grains, and lean protein instead of processed foods.
- Limit sugary drinks and snacks: These items are often loaded with added sugars and provide little nutritional value.
- Cook meals from scratch: This gives you control over the ingredients and portion sizes.
- Be cautious about processed meat: Processed meats, such as bacon, sausage, and lunch meats, are often high in sodium and saturated fat.
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