3 simple steps to reduce processed foods & eat healthier whole foods
I know that January can be an overwhelming time, with pressure to create resolutions but prioritising your health is the best thing you can do.
Obviously as a nutritional therapist I would recommend if you are going to make any changes this year, focus on food, especially how much processed food is in your diet. But take it one step at a time - small, manageable changes are more likely to stick long-term.
Processed foods are typically loaded with sugar, unhealthy fats and artificial additives, which make it harder to maintain a balanced and nutritious diet. So here are three easy steps to kickstart your year, focussed on reducing processed food in your diet.
Step 1: Start looking at what you are buying.
We are surrounded by so much processed, ready-to-eat food that it can feel really challenging to make healthy food choices. Supermarkets often have tiny fresh food sections, overshadowed by aisles filled with tempting processed options.
A great way to start is by downloading the Yuka app. Simply scan the items in your shopping trolley to see their nutritional quality and any hidden nasties. The app works for makeup and toiletries too—it’s quite an eye-opener!
If the foods you’re buying are scoring poorly, it’s a good indicator that it’s time to switch back to whole, fresh ingredients, just as nature intended.
Step 2: Change where you shop.
One of the simplest ways to avoid processed foods is to skip the supermarket altogether.
Instead, try shopping at your local greengrocer, market, butcher, fishmonger or farm shop where you’ll find fresh, whole foods without the tempting processed distractions.
If you don’t have these shops nearby, consider getting a fruit and veg box delivered to your door. It’s an easy way to stock up on seasonal produce while supporting farmers directly.
Here are some options to explore:
Oddbox – great for reducing food waste
Daylesford Organics – premium organic produce
Milk & More – perfect for combining fresh veg with doorstep essentials
Switching where you shop can help you focus on fresh, whole foods, reduce your reliance on processed options and even inspire you to try new ingredients.
Step 3: Commit to one processed-free day a week
Take the pressure off by starting small. Dedicate just one day a week to eating only whole, unprocessed foods. This is a manageable way to explore new habits and break away from relying on processed options.
Not sure where to start? Here are some simple swaps to inspire you:
Breakfast: Instead of sugary cereals or pre-packaged granola, try a quick cooked breakfast of 2 boiled eggs, half an avocado and a handful of salad leaves topped with fresh parsley. Or avocado on toast with a small handful of nuts for protein.
Lunch: Swap a processed sandwich for a homemade soup - blend roasted veg with stock and herbs for a quick, comforting meal. Add a boiled egg or a handful of nuts for protein.
Snacks: Skip crisps and biscuits. Try fresh fruit, veggie sticks with hummus, or plain yoghurt with berries and a sprinkle of seeds.
Dinner: Replace ready meals with something simple, like roasted vegetables paired with grilled fish or chicken, seasoned with olive oil and fresh herbs. The key is to keep it simple—focus on fresh, whole ingredients and meals that don’t require much prep time. Over time, you might find that your one day expands naturally into two or three as you start to enjoy how much better you feel.
Good luck!
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