In today's fast-paced world, convenience often dictates our dietary choices. It's time to reconsider how we nourish our bodies. With the increasing prevalence of health issues linked to processed food consumption, adopting a Diet That Excludes Processed Food has become a crucial step toward health and well-being.
As a Holistic Nutrition Specialist, I am here to help guide you through a simple and practical approach to embracing a wholesome diet that prioritizes whole foods and unprocessed ingredients. It's not as difficult as it seems!
Making conscious choices to exclude ultra-processed foods and incorporate nutrient-dense foods can be a turning point in your health and wellness trajectory. I understand it can be overwhelming initially, but I am here to help guide you through the transition to a diet that excludes processed foods with unprocessed food recipes, wellness tips, natural product recommendations, ingredients to avoid, and more.
Let me be honest. When I first learned what processed food was, I was shocked. I went through a whole grieving process. Everything I thought I knew about food was wrong. It felt overwhelming.
I had no idea what I was doing before I was taught and coached through the process. Even after several years of study and application, I am still learning new things about certain foods and how they affect our bodies. This is entirely normal. It's a process!
However, with each step I take, I discover more incredible benefits of clean eating and natural living. And it just keeps getting easier- plus it's totally worth it.
My goal is to empower you to make informed choices, develop sustainable eating habits, and create delicious meals that celebrate the natural flavors and nourishing properties of unprocessed ingredients. Take it from me, creating a balanced diet and routine that helps you and your family feel good and potentially reduce illness and ailments is truly priceless- and adopting an unprocessed food diet is where it's at!
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What is Processed Food?
Processed food refers to any food item altered from its original state. Technically, this happens even when you cut or skin a fruit.
However, ultra-processed food is what we are talking about wanting to avoid for a health-focused diet. These foods have typically undergone various manufacturing processes to alter their original form or extend their shelf life.
These processes often involve the use of additives, preservatives, artificial flavors, synthetic colors, chemically altered vegetable oils, genetically modified ingredients, and higher sugar contents.
There is a vast array of processing methods including canning, freezing, dehydrating, refining, frying, or packaging.
Processed foods can range from simple items like canned vegetables and frozen fruits to more complex products such as packaged snacks, sugary beverages, ready-to-eat meals, and fast food.
These foods often undergo significant modifications from their natural state, resulting in a loss of nutritional value while introducing harmful ingredients.
It's important to note that not all processed foods are inherently unhealthy.
Some minimally processed foods, like pre-cut organic vegetables or packaged organic ancient whole grains, can still be part of a healthy diet. It's all about the quality and how it has been processed. So when we talk about a diet that excludes processed food, we mean avoiding the ultra-processed foods that can be detrimental to health.
Examples of Ultra-Processed Foods
- Chips and packaged snacks
- Instant Noodles and soups
- Processed and cured meats like hot dogs, bacon, deli meat
- Cereals
- Industrial seed oils and refined oils (think: canola, corn, crisco, soybean, sunflower seed oil)
- candy and gum
- Ready-made or frozen meals
- Supermarket breads
- Salad dressing
- Nut milks with additives
- Ice cream
- Anything canned, jarred, packaged, or boxed to last on the shelves at the grocery store that includes synthetic ingredients such as emulsifiers or preservatives
- Sugar-free sweeteners that use artificial ingredients
- Farmed fish
- White rice
- Shredded cheese
The Dangers of Processed Food
It is the highly processed foods, such as highly sugar-sweetened beverages, unhealthy fats, excessive sodium, and artificial ingredients, that are generally associated with negative health effects, especially when consumed in excess.
This is quite easy to do, even without realizing it! Here is a study that shows how eating processed foods can lead to food addiction!
In recent decades, the food industry has created increasing amounts of convenience foods that are highly processed and harmful to our health. It is appealing due to its ease of use and attractive price points.
We have just now been seeing the results of decades of modern diets (or Standard American Diets) that are filled with unnatural and harmful ingredients and growing methods.
Processed foods often undergo refining processes that remove essential nutrients like dietary fibers, vitamins, and minerals, leaving behind primarily empty calories.
To make matters worse, these foods are designed to be hyper-palatable. They often contain high levels of sugar, salt, and artificial additives to enhance taste and prolong shelf life.
We have just now been seeing the results of decades of eating ultra-processed food.
The rise in processed foods has been paralleled by a rise in chronic conditions, and weight gain that contributes to challenging health problems for all ages.
How to Start a Diet That Excludes Processed Food
Transitioning to a clean eating lifestyle involves making conscious choices to prioritize whole, unprocessed foods and eliminate or minimize processed and artificial ingredients from your diet.
Here is a step-by-step guide to help you make a smooth and sustainable transition:
Educate Yourself
Take the time to learn about the benefits of clean eating and the risks of processed foods.
Understand the impact of different food groups on your health and well-being. This knowledge will motivate and guide you throughout your transition.
Learn about the common ingredients to avoid in processed and conventional foods. Check out our beginner's guide to the ingredients to avoid!
Follow us on MindfullyHealthyLiving.com and subscribe to receive emails for exclusive up-to-date wellness info! We talk a lot about clean eating which is the premise of a diet that excludes processed food.
We are also on Facebook, Instagram, Pinterest, and TikTok!
Assess Your Current Diet
*Evaluate your current eating habits and identify the processed foods that are most prevalent in your diet.
*Taking an inventory of your common shopping lists and meal plans can help.
*Consider using a food journal to track your meals on any given week.
*This will help you pinpoint areas for improvement and set realistic goals for change in the shift toward a diet that excludes processed food.
Set Clear Goals
*Define your goals for transitioning to clean eating.
*Determine what changes you want to make, such as reducing added sugars, eliminating artificial additives, or increasing your intake of fruits and vegetables.
*Start with small, achievable goals and gradually build upon them. Check for clean eating and unprocessed food recipes online.
We have a growing variety of healthy recipes for food and drinks that can help you on your journey! Here are a few of my favorites:
Clean Out Your Pantry
This is a very important step! Go through your pantry, refrigerator, and freezer to identify processed foods and remove them from your home. Discard items that are highly processed, high in added sugars, unhealthy fats, and artificial ingredients.
Replace them with organic and whole food alternatives, such as fresh produce, whole grains, and minimally processed options. Some things are easy to make on your own (think salad dressing or sauce!)
Consider a Cleanse
Transitioning to an unprocessed food diet is a process. Your body has been used to eating foods with artificial ingredients, seed oils, and GMOs that have possibly caused some inflammation, pain, or "dis-ease". Your liver may be overloaded. Be gentle with yourself. Sometimes it takes a while to cleanse your system.
Discuss with your doctor certain options for a cleanse. Simply incorporating vegetable and fruit juices with detoxifying properties can be helpful for some. Others may consider fasting or intermittent fasting. I like to start my mornings with a Turmeric Lemon Juice Liver Cleanse, Anti-Inflammatory Juice Shot, or Colon Cleanse Juice.
Plan Your Meals
Meal planning is key to successfully healthy and clean eating. Plan your meals and snacks for the week, ensuring they consist of whole, nutrient-dense ingredients.
Depending on your goals and individual needs, a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.
Prepare a shopping list based on your meal plan to avoid impulse purchases of processed foods. (See our printable processed vs unprocessed food list!)
Shop Mindfully
When grocery shopping, focus on the perimeter of the store where fresh produce, meats, and dairy products are usually located. Fill your cart with whole foods and minimize the time spent in the processed food aisles. Organic is a great way to start for most items!
Read food labels carefully, avoiding products with lengthy ingredient lists or artificial additives. If you aren't sure about an ingredient, google the health effects of (fill in the ingredient name).
Please note that some popular conventional sites will claim an ingredient is safe because it has been "generally recognized as safe" by our food governing agencies in the US.
However, oftentimes the same ingredients allowed in the States aren't in other countries! Even the marketing guidelines, particularly toward children, are different in other countries!
Cook from Scratch
Embrace the joy of cooking and prepare meals from scratch using fresh ingredients. Experiment with new recipes that incorporate whole foods and explore different cooking methods to enhance flavors naturally.
Get creative with herbs, spices, and homemade sauces to add depth and variety to your dishes. Intuitive cooking can be really fun and rewarding.
Embrace Whole Snacks
Replace processed snacks with whole-food alternatives. Opt for fresh fruit, raw nuts, and seeds, homemade energy balls, or vegetable sticks with hummus.
Prepare snacks in advance to have them readily available when cravings strike.
Hint: you can still eat delicious food and even dessert! Try our Dairy Free Gluten Free Brownies!
Stay Hydrated
Drink plenty of water throughout the day to stay hydrated. Avoid sugary beverages, including sodas and fruit juices. Opt for herbal teas or infuse water with fresh fruits and herbs for a refreshing and flavorful option.
Practice Mindful Eating
Slow down and savor each bite. Practice mindful eating by paying attention to the flavors, textures, and sensations of the food.
Listen to your body's hunger and fullness cues, and eat until you feel satisfied rather than overeating.
Pay attention to how you feel after each meal. If you get a headache or feel extra achy the next day, consider the food may be a trigger.
Plan Ahead
Eat out less. However, If you are going to a restaurant, choose one that prioritizes whole and minimally processed foods.
If you cannot find a healthy restaurant, try to choose something on the menu that is primarily whole food like meat and vegetables.
Sometimes we can't always eat perfectly, but we can make the best choice available.
Tips:
*Meal prep breakfast for the week with a Keto Breakfast Casserole or Instant Pot Millet Porridge!
*Make Chicken at the beginning of the week and use it in recipes that are quick for weeknights like Keto Chicken Alfredo, Keto Bacon Ranch Chicken and Rice Casserole, or Trader Joe's Harvest Blend Chicken & Spinach Stir-Fry.
Seek Support
Surround yourself with like-minded individuals who are also on a clean eating journey. Seek support from friends, family, or online communities like our page to share experiences, recipes, and tips. Having a support system can provide motivation and accountability.
Remember, transitioning to clean eating is a gradual process, and it's normal to have occasional slip-ups. Be patient and kind to yourself as you make changes, and celebrate your progress along the way.
With time, clean eating will become a natural and sustainable way of nourishing your body and embracing a healthier lifestyle.
What Do I Eat?
When shifting to an unprocessed food diet, it is important to be aware of the foods that cause problems (ultra-processed foods) and foods that add value (superfoods). Here is a short list of the foods in these two categories, plus a free printable to help you while shopping!
List of Unprocessed Foods/ Clean Eating Foods
- Fruits (e.g., berries, apples, oranges, bananas, etc.)
- Vegetables (e.g., leafy greens, broccoli, cauliflower, carrots, etc.) Don't like vegetables? start by juicing them! Add one fruit and several vegetables to reap the benefits. Try our colon cleanse juice- it's so delicious!
- Whole Grains (e.g., quinoa, brown rice, oats, whole wheat bread, etc.)
- Legumes (e.g., chickpeas, lentils, black beans, etc.)
- Nuts and Seeds (e.g., almonds, walnuts, chia seeds, flaxseeds, etc.)
- Lean Proteins (e.g., chicken breast, turkey, tofu, tempeh, fish, etc.)
- Healthy Fats (e.g., avocado, olive oil, coconut oil, nuts, seeds, nut butters, etc.)
- Dairy or Dairy Alternatives (e.g., Greek yogurt, almond milk, coconut milk, etc.)
- Herbs and Spices (e.g., basil, turmeric, maca, garlic, cinnamon, etc.)
- Water and Herbal Teas (e.g., green tea, chamomile tea, etc.)
- Natural Sweeteners (e.g. Maple Syrup, Dates, Raw Honey, Agave Nectar, Monk Fruit, Stevia)
What Foods to Avoid on a No Processed Food Diet
- Processed Meats (e.g., cured pepperoni, bacon, sausage, deli meats, etc.)
- Highly Processed Snacks and Treats (e.g., chips, cookies, candy, etc.)
- Sugary Beverages (e.g., soda, sweetened juices, energy drinks, etc.)
- Refined Grains (e.g., white bread, white rice, pastries, etc.)
- Added Sugars and Artificial Sweeteners (e.g., table sugar, high fructose corn syrup, aspartame, etc.)
- Trans Fats and Hydrogenated Oils (e.g., seed oils, margarine, fried foods, packaged baked goods, etc.)
- Artificial Additives and Preservatives (e.g., food coloring, MSG, artificial flavors, etc.)
- Excessive Sodium (e.g., processed soups, canned vegetables, processed snacks, etc.)
- Alcohol (limit consumption and choose in moderation, if desired)
- Non-nutritive beverages (e.g., sugary sodas, energy drinks, etc.)
Remember, this chart is a general guideline, and individual needs and preferences may vary.
It's essential to listen to your body and make choices that align with your health goals and dietary requirements. Use this chart as a starting point to plan meals and make informed decisions when grocery shopping, gradually incorporating more of the "Foods to Incorporate" while minimizing the "Foods to Avoid/Minimize" for a clean, unprocessed eating approach.
[Printable: Unprocessed vs Processed Foods List]
Feel free to print and use this chart as a helpful reference when transitioning to a clean, unprocessed diet.
Simple 3-Day Unprocessed Food Meal Plan (With Recipes!)
Day 1
30 minutes before breakfast: Lemon Juice Liver Cleanse
Breakfast: Overnight Oats with Coconut Milk (Topped with berries, and a drizzle of honey)
Snack: Handful of raw almonds + a boiled egg
Lunch: Keto Italian Stuffed Peppers (Just a half pepper for lunch to keep it light: Stuffed with ground turkey, tomatoes, Italian herbs, and cheese)
Snack: Jamba Juice Apples N’ Greens Smoothie (Homemade version with apple juice, frozen mango, peaches, strawberries, banana, and kale)
Dinner: Cajun Smothered Chicken (Served with roasted Brussels sprouts and mashed cauliflower)
Dessert: Chocolate Peanut Butter Stuffed Dates (Dates stuffed with peanut butter, drizzled with dark chocolate- Tastes like a Snickers Bar!)
Day 2
30 minutes before breakfast: Colon Cleansing Juice
Breakfast: First Watch Chia Pudding (Made with coconut milk, sweetened with maple syrup, and topped with granola and berries)
Snack: Greek yogurt with pumpkin seeds and cinnamon
Lunch: Healthy Tuscan Chicken Bowl (Grilled chicken with spinach and sun-dried tomatoes)
Snack: Sliced cucumbers and carrots with homemade guacamole
Dinner: Keto Italian Broccoli Casserole
Dessert: Dark chocolate-covered almonds
Day 3
30 minutes before breakfast: Cucumber Weight Loss Juice
Breakfast: Keto Egg Bites (With bell peppers, turkey sausage, and pepper jack cheese)
Snack: Handful of mixed nuts and an orange
Lunch: Keto Chicken Fajita Casserole (With sautéed bell peppers and onions, topped with avocado)
Snack: Sliced apple with almond butter
Dinner: Air Fryer Mahi Mahi with Yogurt Sauce (Served with quinoa and steamed green beans)
Dessert: Hawaiian Açaí Bowl (Blended açaí with pineapple, topped with coconut flakes and granola)
*Keep in mind your portion size, caloric needs, dietary plan, and goals. Some people may need to eat more or less than others. You may want to skip snacks or even lunch. For instance, I do not eat lunch. Instead, I eat breakfast and dinner with a snack in between!
FAQ's
Eating whole food that is minimally processed is considered a diet that excludes processed foods. Keeping ingredients in your meal plan that are as close to its natural state as possible is key. Avoid packaged ingredients with long ingredient lists that are hard to pronounce, cured meats, farmed fish, candy, chips, bottled sauces, and dressings. Instead, find simple recipes with clean and natural ingredients to make your own!
An unprocessed food diet is often called a clean eating or whole-food diet. Many dietary preferences fall into this category such as Paleo, Whole-30, Clean Keto, or Plant-Based diets.
Avoiding store-bought bread and opting to make your own whole grain, ancient grain, or sourdough bread are the least processed and healthiest options when it comes to bread.
After prolonged exposure to processed foods, your body grows accustomed to eating that way. Your taste buds have adapted to the feel-good chemicals and altered ingredients that exist in so many processed foods. When making the switch to a no-processed foods diet, your taste buds will go through a transition.
For some, eating fresh whole foods, especially vegetables, will be a challenge at first. But do not give up! These whole foods will help your body to clear the toxins, and you will begin to feel better. Remember, it takes 28 days to build a habit! It gets easier as you go, and you should begin to notice how incredible you feel as you fuel your body with vibrant, nutrient-dense foods!
Health Effects of Processed Food
Nutritional Deficiencies: Processing methods often strip away vital nutrients which can lead to nutritional deficiencies, hindering our body's ability to function optimally and increasing the risk of chronic diseases.
Weight Gain and Obesity: Processed foods tend to be calorie-dense and often high in added sugars, unhealthy fats, and refined carbohydrates. Regular consumption of these foods can contribute to weight gain and obesity as well as insulin resistance and metabolic disorders.
Increased Risk of Chronic Diseases: Processed foods are frequently linked to an increased risk of chronic diseases. Also, there is a link that increases the risk of type 2 diabetes and certain types of cancer. Check out our Anti-Cancer Diet and Meal Plan here.
Poor Digestive Health: Many processed foods lack fiber. Insufficient fiber intake can lead to constipation, impaired digestion, and an imbalance in gut bacteria. This negatively impacts our overall digestive health.
Inflammation: Some additives and artificial ingredients found in processed foods have been linked to increased inflammation in the body.
Mental Health: Studies have found a link between processed food consumption and an increased risk of depression, anxiety, and cognitive decline.
Benefits of Eating Unprocessed Foods
Nutrient Density: Natural foods, such as fresh fruit, vegetables, whole grains, nuts, seeds, and lean proteins, are rich in important nutrients like vitamins, minerals, antioxidants, and dietary fiber. These nutrients are vital for supporting optimal bodily functions.
Reduced Chemical Exposure: We can minimize our exposure to artificial additives, preservatives, and pesticides that contribute to our body's toxic load. Choosing organic or locally sourced options can further reduce our intake of harmful chemicals, promoting a cleaner and more sustainable diet.
Weight Management: Natural foods are often lower in calories, added sugars, and unhealthy fats compared to processed food.
Digestive Health: A healthy digestive system relies on clean foods and fiber. Adequate fiber intake supports regular bowel movements, prevents constipation, and nourishes beneficial gut bacteria, promoting a balanced gut microbiome.
Heart Health: Natural food does not have hydrogenated oils and trans fats. Instead, they often contain heart-healthy nutrients like omega-3 fatty acids, antioxidants, and soluble fiber, which can help lower blood pressure and cholesterol levels and reduce the risk of cardiovascular diseases, including heart attacks and strokes.
Anti-Inflammatory: Many natural foods possess anti-inflammatory properties due to their high content of antioxidants, phytochemicals, and omega-3 fatty acids. By incorporating these foods into our diet, we can help lower chronic inflammation in the body, which is associated with various health conditions like arthritis, diabetes, and certain cancers.
Mental Health: The nutrients found in natural foods, such as omega-3 fatty acids, B vitamins, and antioxidants, can support brain health, mood regulation, and cognitive function.
Final Notes
We hope this guide to a clean diet that excludes processed food has provided you with valuable insights and inspiration to begin your journey toward a healthier lifestyle.
Remember, clean eating is not about perfection but rather making conscious choices to prioritize whole, nourishing foods. If you have any questions or would like further guidance, we are here to help!
Have you started on your processed-free diet and lifestyle? Let us know how it's going in the comments below!
Don't forget to explore our website for more articles, tips, and resources on holistic nutrition and wellness. Connect with us on social media to join our community and stay updated with the latest content. Connection is key especially when shifting to a diet that excludes processed food!
And if you want to receive regular updates and exclusive content, be sure to subscribe to our newsletter.
Thank you for joining us on this transformative path towards clean eating and improved well-being. Here's to a vibrant and nourished life!
Have a healthy day!
Natalie
Kate says
Wow, this is loaded with amazing information. Definitely going to make some changes in my own diet. Thanks for sharing. 😍
Natalie Perry says
You are welcome!
Jerika says
Yay! I really need this one because recently I've been undergoing some health issues and it involves me avoiding processed foods. So this simple guide to a diet that excludes processed food is really helpful for me and to my family. Thank you!:)
Natalie Perry says
We are so happy to hear this is helping you and your family!
Tina says
Thanks for this simple guide about processed foods! I love that you broke down different aspects of why we should avoid processed foods.
Natalie Perry says
We are glad to help!
Gloria says
With the cost of food these days, it is getting harder to eat a healthy diet. Processed foods are ok in moderation. Hopefully, this article will help people eat less of it.
Natalie Perry says
I understand. It takes some adjustment and learning new ways of cooking and eating. Its a process, but we are here to help simplify things. We believe that the investment in quality food is worth it in the long run to avoid excessive medical bills down the road. And yes, I agree, moderation is key for many things!
Dennis says
Wow, this is incredible information! I'm going to share this with all my friends. Too many of are suffering from problems that a could be solved with our diets.
Natalie Perry says
thank you for sharing! Sadly, this is so true.