by Elizabeth Meyer, LRD
I recently read an article regarding “ultra-processed foods” and how they aren’t good for us. Which made me wonder – what consists of an ultra-processed food (I already had a pretty good idea I was already consuming them) and why are they so terrible ?
Processed foods are a part of my everyday eating. Likely every meal to some extent. Are they healthy? I’m not sure I’m willing to answer that yet.
I’m a big believer that all foods can fit into our diet, but I also believe in portion control, fruits and veggies and of course moderation!
Is it possible to avoid processed foods? I suppose it is. Am I personally interested? NO. Not even for a day. I’m lazy when it comes to meals – thinking of them, prepping for them, cleaning up after them. So, it might be a nice idea for some, but not me.
As a country, we’re overeating in general. Overeating can cause many health concerns – obesity, heart disease and the list goes on. But what people forget is that you can overeat on “natural, fresh, organic, and who knows what else” foods and not be healthy. If you’re body needs 1800 calories to do its job and you’re eating only the healthiest of fresh berries you’ve collected from your yard BUT you’re eating 2500 calories worth, you’re still going to gain weight. End of story. It’s more calories than your body needs. That’s just the simple math. Not to mention you’ll be missing out on protein and healthy fats among other things. My point is, that avoiding processed foods isn’t the fix to the obesity problem in our country. Could we do a better job? Yes. Are we going to? Probably not - not overnight anyway. We are BUSY!!! Convenience foods are called that for a reason, and yes, those fall on the list of processed foods. But they can absolutely fit in a balanced diet.
Cheese, canned fruits and veggies, as well as beer and wine fall into the category of processed foods. Ultra-processed are called that for having ingredients we generally wouldn’t cook with at home or things with additives. Emulsifiers and colorings aren’t typically things we have in the cupboard, though I will admit to using food coloring any chance I get. Packaged foods that should be eaten in moderation fit in the processed food’s category as well.
Eating a homemade cookie really isn’t going to be considered healthier than eating a packaged cookie. It still is considered “discretionary calories” and in more simple terms, it’s a treat – not something we need to have everyday for optimal health. But who doesn’t like a treat now and again?
Don’t beat yourself up if you notice you’re consuming a lot of processed foods. You certainly aren’t alone. Adding some fresh fruits and veggies to your meals and snacks is a quick way to add some fresh nutrition to your meals. Start slow. Think of other easy swaps you can make. Visit your local farmers market. Plan meals ahead of time. Or just plain old cut back on portions. It might be easier than you think and you might realize you’re not doing so bad after all.
Elizabeth Meyer is a licensed registered dietitian. Her posts appear monthly on OYT.