Ultra-processed food makes up more than 50% of the typical diet in the U.S. These “foods” are made with five or more refined ingredients, artificial substances, unhealthy fats, sugars, salt, flavorings, and colors. Most fast foods, crackers, chips, cookies, frozen dinners, many canned soups, and lunch meat are ultra-processed.
Consistently eating them increases your risk for obesity, type 2 diabetes, heart disease, dementia, and cancer.
Whole foods only make up 10% of the typical diet in the U.S. These are foods that are fresh or minimally processed (cooked or frozen) and include fruits and vegetables, whole grains (such as oats, brown rice, and barley), nuts, beans, fish, shellfish, and eggs.
Consistently eating them can reduce your risk for many chronic health conditions and lead to a longer life.
Start swapping! Before you reach for something ultra-processed, look for a whole food option to replace it. How about an apple instead of a cookie, a veggie omelet instead of waffles, or a salad instead of pizza?
How to Make a Salad That Satisfies
Include a variety of whole foods that fill you up and give you energy for hours.
1. Start With Greens
Use a few kinds: romaine, arugula, spinach, butter lettuce, or kale. Then pile on the veggies: tomato, radishes, cucumber, onion, avocado, carrots, peppers, and more.
2. Add Protein
Chicken, steak, fish, tofu, tempeh, eggs, edamame, or beans are all good options.
3. Include Grains
Try farro, quinoa, barley, or brown rice (cook first, then allow to cool).
4. Make it Sweet
Add fresh fruit like diced apple, red grapes, or sliced strawberries.
5. Toss With Dressing
Skip the bottled kind (many are ultra-processed) for a simple vinaigrette. Mix three parts extra virgin olive oil or avocado oil, to one part balsamic or red-wine vinegar.
6. Top With Crunch
Toasted nuts or seeds give the finishing touch.