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Detox’ from overly processed foods: Why and how to cut back

(CNN): If nutrition headlines catch your attention, you have probably heard the advice to eat more fresh, whole foods and consume fewer processed foods.It sounds straightforward enough, and you may have chosen to abide by this “food rule.” But like many topics in nutrition, the advice is not as simple as it sounds.Before you do a pantry or freezer overhaul, keep in mind that “processed” is a very general term.Some processed foods serve as important players in filling nutrient gaps and contribute to the availability of a safe and convenient food supply. Others are, well, pretty much junk food.The challenge lies in knowing which ones to include in your diet and which processed foods pose a problem.

Processed Foods :

These are include any food that has been deliberately changed before we consume it. “I think it is important that people understand, anytime you alter the food from its natural state, that is actually considered ‘processed,’ King, a senior registered dietitian at Texas Children’s Hospital and a national spokeswoman for the Academy of Nutrition and Dietetics.According to the International Food Information Council, processing can be as simple as freezing or drying food to preserve nutrients and freshness, or as complex as formulating a frozen meal with the optimal balance of nutrients and ingredients.

Detoxify is included sauces and dressings, as well as ready-to-eat breakfast cereal, crackers, nut butters, yogurt and milk fortified with calcium and vitamin D.It’s the more heavily processed foods, snacks and meals high in added sugars, sodium and unhealthy fats that are the “problem” processed foods, as consuming too many of them can lead to health problems. Also known as “ultra-processed” foods, they are formulations of salt, sugar, oils and fats, as well as flavors, colors and other additives.”The problem with highly processed foods is, they are usually loaded with sodium for shelf stabilization, sugar for taste or added fats, including saturated and trans fats, for mouth feel,” King said. Research has linked all of these ingredients to chronic health problems, including obesity, heart disease, diabetes, non-alcoholic fatty liver disease and some types of cancer, according to King.

How to cut back on highly processed foods :

According to experts, the key to an overall healthy diet is to limit your intake of “ultra-processed” foods, which make up about 60% of our calories and contribute 90% of calories from added sugars, while choosing healthier, unprocessed and minimally processed foods that offer a variety of nutrients.

1. Start slowly. “If you eat a significant amount of highly processed foods, try taking small steps toward a less processed diet,” said Jackie Newgent, a registered dietitian, culinary nutritionist and author of “The All-Natural Diabetes Cookbook.” “There’s no need to go cold turkey today — and often, if you slowly ease into a less-processed eating plan, your likelihood of continuing your wholesome new habits increases.”

2. Supplement your meals with fresh foods. Try adding a banana or apple at breakfast or as a snack, or a vegetable at lunch. “Ultimately, half of your plate at lunch and dinner should be fruits and vegetables,” King said. “Simply adding a freshly prepared salad to an otherwise not-so-fresh meal makes it better for your body.

3. Fewer sugar-sweetened beverages, more water. If you get tired of water, King recommends carbonated water or adding fruit to water for flavor.

4. Stop adding salt to foods. “If you need an extra flavor boost, add garlic or pepper instead,” King said.

5. Choose whole grains over processed grains. “Go with brown rice in place of white rice, whole-wheat pasta instead of ‘white’ pasta and whole-grain bread instead of ‘white’ bread. These swaps are nuttier-tasting and more filling, too,” Newgent said.Read More..

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