If you are planning on making weight loss one of your New Year’s resolutions this year, you are probably trying to determine the best approach to losing weight. Changing your eating habits is a difficult process, but it can be done, and it can lead to permanent weight loss. The most effective way to lose weight and keep it off is not by going on a crash or fad diet, but by learning to eat in a healthy and nutritious way. One way to avoid putting the pounds back on is to avoid processed foods.
Almost every food you purchase that comes in a can, box, or other package is processed. Processed foods have been altered from their original, natural state in some way. Generally this has been done for safety reasons or for consumer convenience, but many processed foods are not nearly as healthy as unprocessed foods. Only fresh, or whole, foods are unprocessed.
Methods of processing include canning, dehydration, freezing, and refrigeration. Salt is often added to prolong the shelf life of foods, and also because it helps prevent spoiling by pulling moisture out of food. Many processed foods are also high in trans fat and saturated fat. To make your diet more nutritious, you need to avoid as much of these foods as possible, and replace them with whole grains, fresh fruits and vegetables, and lean meats. The most popular processed foods, and some healthy alternatives, are discussed below.
Hot Dogs, Bologna, Sausage, Bacon, Packaged Lunch Meats:
These processed foods are high in nitrates and sodium. For a healthy alternative, consider making your own sausage links from lean, fresh meat. A great alternative to packaged lunch meats is to slice your own meat. It is important to keep in mind that alternative meats should also be free of processing and additives if you intend to make any real improvement to your diet.
Canned Fruits, Vegetables:
Although still nutritious, many canned fruits and vegetables lose some of their vitamins after soaking in water. Many are also very high in sodium. Buy fresh fruits and vegetables, or grow your own.
White Bread and Pasta:
Bread and pasta made with refined white flour has very little nutritional value at all. Opt for whole grain breads and pastas, especially if you eat a lot of these foods. Many restaurants will actually give you the option of choosing a bread to have with your meal. Insist that any bread you are served be whole grain.
Potato Chips, Crackers, Cookies:
All of these packaged foods are unhealthy – even those that claim to be made with healthy, or natural ingredients. Your best bet is to avoid them completely. If you cannot do that, bake your own cookies from scratch using unprocessed ingredients. Many people falsely believe that common flour, such as the kind used for most baking, is unprocessed. Baking cookies using refined white flour is no healthier than buying packaged cookies.
Boxed Meal Mixes:
These convenient family mixes, such as Tuna Helper or Pasta Roni, are actually very unhealthy. An alternative to using these is to make your own. Choose whole grain pasta or rice, fresh vegetables and fish, and make your own sauce using healthy ingredients. The meal will taste better and be much more nutritious.
Canned Pasta:
Canned pasta, such as ravioli and spaghetti, are high in sodium and often high in fat as well. Make your own instead using whole grain pastas and fresh tomatoes. Sprinkle on some fresh herbs, either from the store or your garden, and you will have a better tasting, healthier meal in ten minutes.
