Fox Cities News

The challenges of maintaining a healthy diet in the face of prevalent fast and processed food options are well-documented. However, Lori Knapp, a Registered Dietitian with ThedaCare, suggests that individuals can take deliberate steps to reduce their reliance on processed foods.

“It would be difficult to avoid processed foods altogether, but eating them frequently can harm your health,” Knapp explained. “If you’re looking to eat more whole foods, you can start with some simple changes to begin to shift your habits.”

Knapp offers several strategies to decrease the intake of processed foods. She advises starting by supplementing favorite junk foods with healthier options like lean proteins, vegetables, and fruits, which can help curb cravings.

Reading and comparing food labels is another important step. Knapp emphasizes checking for added sugars, salt, or unfamiliar ingredients.

Scheduling a meal prep day can also support healthy eating habits. By planning meals in advance, individuals can avoid the pitfalls of busy schedules derailing healthy intentions. Additionally, focusing on shopping along the perimeter of grocery stores, where fresh foods are typically located, can help make healthier food choices.

Knapp also stresses the importance of avoiding processed drinks in favor of water or unsweetened teas, which help eliminate empty calories. Simple steps like keeping a fruit bowl accessible or maintaining pre-chopped vegetables for easy snacks or meal prep can also facilitate healthier eating.

Processed foods, Knapp explains, are those that have been altered and often contain additives to extend shelf life. “Basically, anything in a box or a package – like cereals, breads, or even frozen vegetables – is processed food,” she said, urging consumers to read labels carefully.

While some processed foods can be part of a balanced diet, Knapp warns against ultra-processed foods like sugary cereals and candy, which have little nutritional value and are linked to various health issues. An article from the Journal of the American Medical Association in 2024 highlighted that diets high in ultra-processed foods are associated with an increased risk of more than 30 health conditions, including cardiovascular diseases, mental health disorders, and type 2 diabetes.

“You don’t need to completely eliminate ultra-processed foods from your diet. Remember to think of them as treats and consume them sparingly,” said Knapp. She advises aiming for a balanced approach that prioritizes nutritional value.

Ultimately, Knapp emphasizes the importance of a balanced dietary approach, encouraging individuals to make sustainable choices that support overall health.