My dieter friends, in this topic, we will get to know the difference between processed foods, fresh foods, and fast foods. with examples for each of them, And how to adjust your diet.
And not only that, but we will learn how to reduce processed foods in your diet to be healthier and healthier.
What are processed foods?
Processed foods are those that have been processed, cooked, canned, frozen, or changed their nutritional composition. They are often unhealthy because they contain high levels of salt, sugar, or fat. But not every processed food is bad. Food processing can help us eat more foods rich in nutrients. Like milk, we have to process it to make it safe for use by killing harmful bacteria in it, and also some juices that are fortified with calcium and vitamin D.
Examples of processed foods
- breakfast cereal cornflakes
- the cheese
- canned vegetables
- canned fruits
- the bread
- Pancakes and sausages
- Microwave ready meals
- the milk
- Biscuits and cakes
- frozen foods such as: The pizza is frozen
- Instant noodles
- Soft drinks
Why most processed foods are not healthy
Processed foods contain a large amount of salt, sugar, and fat, and sometimes artificial colors and chemical seasonings are added to them to make their taste better. Therefore, the use of processed foods leads to the consumption of a large amount of sugar, salt, fat, or other things without feeling, which causes some health problems, and sometimes, Weight gain due to the amount of fat present.
However, this does not mean that you should stop eating processed foods completely. Reading Nutrition Facts labels can help you choose products that are lower in sugar or salt and fat and compare products. And as we always say, anything eaten in moderation will never harm you.
Links that may interest you:
How to reduce processed foods in your diet
- Start by gradually cutting out processed products from your diet
- Gradually start adding fresh foods to your diet
- Cut back on sweetened and fizzy drinks
- Stop adding salt to your foods
- Choose whole breakfast cereals rather than processed ones
- Limit or avoid processed meats
- Plan your meals and cook them at home
- Look for alternatives to processed snacks
- Eat more fresh vegetables
Fresh foods are those that are not frozen, preserved, or changed in composition with preservatives, etc. Rather, they are local and are consumed in a short period of time, or they will spoil quickly, and this may be one of their defects. Fresh foods are considered healthier than others because they retain nutrients completely and their ingredients are not manipulated and contain antioxidants that support immunity in large quantities.
Examples of fresh foods
Here are examples of fresh foods high in nutrients
- Berries, cherries, grapes, apples, melons, pears, peaches, avocados, pineapples, bananas, oranges, grapefruits, kiwis, lemons, peaches
- Chicken, chicken breast, lamb and beef
Nuts and seeds:
- Almonds, macadamia nuts and walnuts
- Chia seeds and coconut
- Asparagus, bell peppers, broccoli, carrots, cauliflower, cucumbers, garlic, onions, tomatoes, cabbage, celery, lettuce, mushrooms, zucchini, radishes, potatoes, sweet potatoes
- Salmon, sardines, shrimp and tuna
- Brown rice, oats, quinoa and bread
- Green beans, lentils, red and white beans, and peanuts
- Cheese, whole milk and yogurt
Apple cider vinegar, dark chocolate, coconut oil, and olive oil
Reasons why you should eat fresh foods in abundance
- Loaded with important nutrients
- Low in sugar
- Make your heart healthier
- Better for the environment
- more fibre
- healthy blood sugar
- Better for your skin
- Helps lower triglycerides
Fast foods are processed foods with little nutritional value and high in salt, sugar, trans and hydrogenated fats, refined grains, and also high in calories. Frequent and excessive consumption of fast food is dangerous and leads to an increased risk of obesity and cardiovascular disease. Fast food is like an addictive drug. Once you get used to it, it will be difficult to give up or reduce it.
Try to ask yourself these questions before buying fast foods
- How many calories are in this meal?
- What nutrients are in this meal?
- What is the quality of the ingredients used?
- Will this meal benefit my body?
Examples of fast foods
- Soft drinks
- Meat and fish fried in fat
- Sandwiches such as sausage sandwich or falafel
- Potatoes and fried cheese sticks
- the pizza
- Noodles *instant noodles*
- canned potatoes