20 Foods You Didn’t Know Were Ultra-Processed

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        20 Foods You Didn’t Know Were Ultra-Processed
    These foods could be seriously harming your health.
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

        Shutterstock
    
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Ultra-processed foods currently make up nearly 60% of what a typical adult in the United States eats and make up almost 70% of what children eat. “UPFs are generally composed of processed carbohydrates that are very quickly broken down into simple sugars, equivalent to eating lots of candy,” says Andrew E. Budson, MD, via Harvard Health. “These sugar loads cause spikes of insulin, which can alter normal brain cell function. Eating ultra-processed foods is associated with a higher risk of metabolic syndrome and obesity, well-established conditions linked to high blood pressure, abnormal blood lipid levels, and type 2 diabetes.” Certain foods are commonly known to be ultra-processed (such as frozen pizza or hot dogs), but others may not be as obvious. Here are 20 foods you may not know are ultra-processed, even ones marketed as “health” foods.
Plant-Based Milks
Shutterstock
Plant-based types of milk, such as oat milk, are typically ultra-processed. “This is marketed as a healthy alternative to cow’s milk when, in reality, it’s a UPF,” Dr Sarah Berry, associate professor in the department of nutritional sciences at King’s College, London, tells Women’s Fitness.
Canned/Jarred Sauces
Shutterstock
Many supermarket canned and jarred sauces are full of additives to make them shelf-stable. Always check the label for ingredients you don’t recognize.
Bread
Shutterstock
Not all bread is created equal. A simple loaf of sourdough with four ingredients is not in the same universe as cheap ultra-processed bread packed with high-fructose corn syrup and over 20 other additives. Always check the label—even so-called “healthy” whole wheat bread might shock you.
Flavored Yogurts
Shutterstock
Flavored yogurts are heavily processed and tend to have lots of additives. If you want to enjoy yogurt with flavor, simply buy regular yogurt and add your own fruit.
Cured Meats
Shutterstock
Cured meats are notorious for being ultra-processed, but some are much worse than others. “Deli meat that is sliced fresh off the bone or slab may contain natural nitrates and can be less processed,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. She recommends choosing lean meats when possible. “These types of deli meat have the least amount of fat and provide a better nutrient value compared to others.”
Protein Bars
Shutterstock
Protein bars and other meal replacement bars are often packed with unhealthy ingredients. "Many foods formulated for health purposes like weight loss or added protein frequently undergo high levels of processing and contain a laundry list of not-so-healthy ingredients," registered nutritionist Sarah Garone tells Newsweek. "Many protein bars, weight loss shakes, and energy drinks, for example, are extremely processed.”
Vegan “Meat”
Shutterstock
Vegan meat may be touted as a healthier and more environmentally friendly alternative to regular meat, but it’s one of the most ultra-processed foods available. “While ultra-processed foods are often marketed as healthy foods, this large study suggests that plant-based ultra-processed foods do not seem to have protective health effects and are linked to poor health outcomes,” says Dr. Eszter Vamos.
Breakfast Cereals
Shutterstock
Breakfast cereals, even the ones marketed as healthy, are ultra-processed foods. They also tend to be packed with sugar and other unhealthy ingredients. Check the label to make sure what you’re getting is actually minimally processed (like oatmeal).
Granola Bars
Shutterstock
Granola bars may be marketed as healthy, but many of the mass-produced bars sold in supermarkets are ultra-processed. Some contain as much sugar as a candy bar.
RELATED:20 Superfoods for People Over 50
Margarine
Shutterstock
Margarines are considered an ultra-processed food. “The way kinds of margarine and non-dairy spreads are made (by hydrogenating the vegetable oils) and the additives they contain, such as emulsifiers and colors, make them an ultra-processed food – unlike butter, which is essentially cream and some salt,” experts tell The Conversation.
Chocolate
Shutterstock
Not all chocolate is created equal. “Chocolate is delicious; there’s no getting around it. But much of it is ultra-processed, containing a wide range of additives,” according to ZOE. “With that said, it's best to opt for minimally processed dark chocolate. This contains 70% cocoa or more, which doesn't leave room for a lot of added sugar and other additives.”
Egg Substitutes
Shutterstock
Egg substitutes are not whole foods and are considered an ultra-processed product. “Ultra-processed foods typically have more than one ingredient that you never or rarely find in a kitchen,” senior dietitianVictoria Taylor says via the British Heart Foundation. “They also tend to include many additives and ingredients that are not typically used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colors and flavors.”
Veggie Chips
Shutterstock
Store-bought veggie chips are often packed with unhealthy ingredients. Always check the label to see how many ingredients are in what might be marketed as a healthy alternative to potato chips.
Spinach Tortillas
Shutterstock
Spinach tortillas, especially the ones marketed as low-carb, are an ultra-processed food. “The reality is that these foods are extremely convenient in our busy lives,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “But by cooking at home, modifying recipes, and learning how to take in less fat and sugar, you can learn to achieve a more balanced diet.”
Frozen Diet Meals
Shutterstock
Check the ingredients on your “healthy” frozen diet meal before you buy it—the ingredients may surprise you. Many frozen meals are ultra-processed. “The added sugar, fat, and salt in these foods means they have more calories than whole and minimally processed foods,” Czerwony says. “These added ingredients also cause inflammation inside the body, which is directly correlated with developing a variety of diseases.”
RELATED: 5 Daily Moves to Boost Bone Density After 50
Ice Cream
Shutterstock
Most supermarket ice creams are ultra-processed. “You can easily create a sweet treat using whole foods or minimally processed foods,” dietitian Lindsey Wohlford tells MD Anderson Cancer Center. “This will make your dessert a treat that is actually beneficial to your body.”
Soda Drinks
Shutterstock
Sugary sodas are terrible for your health for many reasons. “Some [ultra-processed foods] I would never consume, such as soda,” Jinan Banna, registered dietitian and professor of nutrition at the University of Hawaii, tells CNBC Make It. “Soda doesn’t have any nutritional value other than just calories in the form of sugar. So they’re empty calories, which don’t give us any of the nutrients that we need.”
Instant Noodles
Shutterstock
Instant noodles are typically ultra-processed. “It’s one of the most unhealthy ultra-processed foods because of the amount of sodium and kinds of fats,” nutrition professor Barry Popkin, PhD, tells The Guardian. “The fact that people are eating two or three [packets] a day – it’s no wonder hypertension is skyrocketing.”
Packaged Soups
Shutterstock
Packaged soups may seem innocent but they are considered ultra-processed food. “While ‘junk food’ and most fast food would be considered ultra-processed foods, so are canned soups and frozen dinners,” Elizabeth Cabrera, CNSC, tells LCMC Health.
RELATED: I Lost 66 Pounds by Eating Fajitas and Doing These 11 Things Every Day
Focus on the Big Picture
Shutterstock
A good rule of thumb is to eat whole foods as much as possible. "A healthy diet has room for all foods,” Garone says. “But we do know that the closer you eat foods to their natural state and the more you emphasize whole plant foods, the better off you'll be. In the real world, [UPFs are] sometimes unavoidable. Strive for eating minimally processed foods whenever possible, but don't worry too much if you occasionally consume something ultra-processed. A healthy diet is about the overall big picture." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
weight losshealthy eatingprotein

        
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Nutrition & Diet
        20 Foods You Didn’t Know Were Ultra-Processed
    

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By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ultra-processed foods currently make up nearly 60% of what a typical adult in the United States eats and make up almost 70% of what children eat. “UPFs are generally composed of processed carbohydrates that are very quickly broken down into simple sugars, equivalent to eating lots of candy,” says Andrew E. Budson, MD, via Harvard Health. “These sugar loads cause spikes of insulin, which can alter normal brain cell function. Eating ultra-processed foods is associated with a higher risk of metabolic syndrome and obesity, well-established conditions linked to high blood pressure, abnormal blood lipid levels, and type 2 diabetes.” Certain foods are commonly known to be ultra-processed (such as frozen pizza or hot dogs), but others may not be as obvious. Here are 20 foods you may not know are ultra-processed, even ones marketed as “health” foods.
Plant-Based Milks
Shutterstock
Plant-based types of milk, such as oat milk, are typically ultra-processed. “This is marketed as a healthy alternative to cow’s milk when, in reality, it’s a UPF,” Dr Sarah Berry, associate professor in the department of nutritional sciences at King’s College, London, tells Women’s Fitness.
Canned/Jarred Sauces
Shutterstock
Many supermarket canned and jarred sauces are full of additives to make them shelf-stable. Always check the label for ingredients you don’t recognize.
Bread
Shutterstock
Not all bread is created equal. A simple loaf of sourdough with four ingredients is not in the same universe as cheap ultra-processed bread packed with high-fructose corn syrup and over 20 other additives. Always check the label—even so-called “healthy” whole wheat bread might shock you.
Flavored Yogurts
Shutterstock
Flavored yogurts are heavily processed and tend to have lots of additives. If you want to enjoy yogurt with flavor, simply buy regular yogurt and add your own fruit.
Cured Meats
Shutterstock
Cured meats are notorious for being ultra-processed, but some are much worse than others. “Deli meat that is sliced fresh off the bone or slab may contain natural nitrates and can be less processed,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. She recommends choosing lean meats when possible. “These types of deli meat have the least amount of fat and provide a better nutrient value compared to others.”
Protein Bars
Shutterstock
Protein bars and other meal replacement bars are often packed with unhealthy ingredients. "Many foods formulated for health purposes like weight loss or added protein frequently undergo high levels of processing and contain a laundry list of not-so-healthy ingredients," registered nutritionist Sarah Garone tells Newsweek. "Many protein bars, weight loss shakes, and energy drinks, for example, are extremely processed.”
Vegan “Meat”
Shutterstock
Vegan meat may be touted as a healthier and more environmentally friendly alternative to regular meat, but it’s one of the most ultra-processed foods available. “While ultra-processed foods are often marketed as healthy foods, this large study suggests that plant-based ultra-processed foods do not seem to have protective health effects and are linked to poor health outcomes,” says Dr. Eszter Vamos.
Breakfast Cereals
Shutterstock
Breakfast cereals, even the ones marketed as healthy, are ultra-processed foods. They also tend to be packed with sugar and other unhealthy ingredients. Check the label to make sure what you’re getting is actually minimally processed (like oatmeal).
Granola Bars
Shutterstock
Granola bars may be marketed as healthy, but many of the mass-produced bars sold in supermarkets are ultra-processed. Some contain as much sugar as a candy bar.
RELATED:20 Superfoods for People Over 50
Margarine
Shutterstock
Margarines are considered an ultra-processed food. “The way kinds of margarine and non-dairy spreads are made (by hydrogenating the vegetable oils) and the additives they contain, such as emulsifiers and colors, make them an ultra-processed food – unlike butter, which is essentially cream and some salt,” experts tell The Conversation.
Chocolate
Shutterstock
Not all chocolate is created equal. “Chocolate is delicious; there’s no getting around it. But much of it is ultra-processed, containing a wide range of additives,” according to ZOE. “With that said, it's best to opt for minimally processed dark chocolate. This contains 70% cocoa or more, which doesn't leave room for a lot of added sugar and other additives.”
Egg Substitutes
Shutterstock
Egg substitutes are not whole foods and are considered an ultra-processed product. “Ultra-processed foods typically have more than one ingredient that you never or rarely find in a kitchen,” senior dietitianVictoria Taylor says via the British Heart Foundation. “They also tend to include many additives and ingredients that are not typically used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colors and flavors.”
Veggie Chips
Shutterstock
Store-bought veggie chips are often packed with unhealthy ingredients. Always check the label to see how many ingredients are in what might be marketed as a healthy alternative to potato chips.
Spinach Tortillas
Shutterstock
Spinach tortillas, especially the ones marketed as low-carb, are an ultra-processed food. “The reality is that these foods are extremely convenient in our busy lives,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “But by cooking at home, modifying recipes, and learning how to take in less fat and sugar, you can learn to achieve a more balanced diet.”
Frozen Diet Meals
Shutterstock
Check the ingredients on your “healthy” frozen diet meal before you buy it—the ingredients may surprise you. Many frozen meals are ultra-processed. “The added sugar, fat, and salt in these foods means they have more calories than whole and minimally processed foods,” Czerwony says. “These added ingredients also cause inflammation inside the body, which is directly correlated with developing a variety of diseases.”
RELATED: 5 Daily Moves to Boost Bone Density After 50
Ice Cream
Shutterstock
Most supermarket ice creams are ultra-processed. “You can easily create a sweet treat using whole foods or minimally processed foods,” dietitian Lindsey Wohlford tells MD Anderson Cancer Center. “This will make your dessert a treat that is actually beneficial to your body.”
Soda Drinks
Shutterstock
Sugary sodas are terrible for your health for many reasons. “Some [ultra-processed foods] I would never consume, such as soda,” Jinan Banna, registered dietitian and professor of nutrition at the University of Hawaii, tells CNBC Make It. “Soda doesn’t have any nutritional value other than just calories in the form of sugar. So they’re empty calories, which don’t give us any of the nutrients that we need.”
Instant Noodles
Shutterstock
Instant noodles are typically ultra-processed. “It’s one of the most unhealthy ultra-processed foods because of the amount of sodium and kinds of fats,” nutrition professor Barry Popkin, PhD, tells The Guardian. “The fact that people are eating two or three [packets] a day – it’s no wonder hypertension is skyrocketing.”
Packaged Soups
Shutterstock
Packaged soups may seem innocent but they are considered ultra-processed food. “While ‘junk food’ and most fast food would be considered ultra-processed foods, so are canned soups and frozen dinners,” Elizabeth Cabrera, CNSC, tells LCMC Health.
RELATED: I Lost 66 Pounds by Eating Fajitas and Doing These 11 Things Every Day
Focus on the Big Picture
Shutterstock
A good rule of thumb is to eat whole foods as much as possible. "A healthy diet has room for all foods,” Garone says. “But we do know that the closer you eat foods to their natural state and the more you emphasize whole plant foods, the better off you'll be. In the real world, [UPFs are] sometimes unavoidable. Strive for eating minimally processed foods whenever possible, but don't worry too much if you occasionally consume something ultra-processed. A healthy diet is about the overall big picture." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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The Fit Mother Project - Fitness For Busy Moms/YouTube
By Christopher RobackDec 12, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.
Store-Bought Chips: Your Daily Diet Destroyer"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.
Non-Organic Bread: The Pesticide ProblemShutterstock
"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.
RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight
Commercial Baked Goods: The Thyroid DisruptorShutterstock
Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.
Cream-Based Pasta Dishes: The Hidden Calorie TrapShutterstock
"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.
Fried Fish and Chicken: The Heart Risk FactorShutterstock
The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.
RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”
Processed Meats: The Cancer ConnectionShutterstock
"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.
French Fries: The Aging AcceleratorShutterstock
"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.
Excessive Dairy: The Addiction You Didn't Know AboutShutterstock
"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.
Processed Plant-Based Foods: The False Health HeroShutterstock
Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.
RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs
Sugary "Health" Drinks: The Wellness ImpostorShutterstock
"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I'm a Dietitian and These Are 7 Foods You Should Never Eat
    

        Shutterstock
    
By Blanca Garcia, rdnJul 05, 2024
Blanca Garcia, rdn
Nutrition Specialist at HealthCanal
Blanca Garcia is a Nutrition Specialist at HealthCanal.
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
As a Registered Dietitian Nutritionist and freelance nutrition writer, I love food—so I never say never when it comes to foods to avoid. However, with more than eight year’s experience in nutrition and dietetics, and as a fan of traditional Mexican and Salvadoran cooking, I can't help but value nutrient-dense, real foods over the fake stuff that can lead to weight gain and health issues. So when Body Network asked me to share "7 foods you should never eat," I had no trouble coming up with the following list. Avoid these for a healthier, happier life.
Processed Foods
Shutterstock
Processed foods are foods that have been modified in some way, this can be through prepping and freezing, canning, and drying. There are, however other ways of processing foods that are not as natural, like the addition of flavorings, dyes, preservatives, and addition of vitamins and minerals. These types of foods are usually higher in calories but lower in nutrient value.
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Refined Oils
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There is a large variety of cooking oils, all refined in some way. Oils are extracted from seeds, nuts, legumes, grains, and olives. These oils are extracted and refined either with chemicals or in some mechanical way.
Hydrogenated Fats
Shutterstock
These are liquid oils that are changed by adding a hydrogen molecule to make it into saturated fat, making a liquid fat into a solid fat. This aims to make a healthier oil spreadable or easily used for cooking. However, in this process of making solid fat from vegetable oil, trans fats are made, which have been shown to lead to cardiovascular health problems.
High Fructose Corn Syrup
Shutterstock
A cheaper way to sweeten packaged and processed foods, high-fructose corn syrup is a sweetener developed from the processing of corn starch. The Food and Drug Administration of the United States does not have proof that it is less safe than honey. However, when added to everyday foods and consumed frequently, the amount of sugar consumed daily can be so excessive that it can contribute to obesity.
Related: 10-Minute Full Body HIIT Exercise That Will Burn Fat Fast
Fast Food
Shutterstock
Although fast food is typically convenient for many busy people and families, many of the foods are highly processed with preservatives, dyes, and flavorings, high in fat and carbohydrates with very little nutrient density.
Foods With MSG
Shutterstock
Monosodium Glutamate is a salt that when combined with an aroma, is used in foods to increase the savory flavors. MSG is generally recognized as safe to eat and very little evidence that MSG can cause health problems. However, we still don’t know the long-term effects of artificial additives on health.
Related: I Lost 100 Pounds by Eating the Meal I Love
Artificial Sweeteners
Shutterstock
Sweeteners that are manufactured are thousands of times sweeter than sugar, but are used in less quantities to achieve the sweetness. These are now widely found in all types of packaged foods and fast foods. Some studies show that artificial sweeteners can affect gut health and disturb the way the body uses up sugar. 
💪🔥Body Booster: Doughnuts may be delicious, but they’re not good for you. They’re full of sugar and refined flour, which quickly raise your blood sugar. Plus, they’re fried in oil, adding unhealthy fats. They lack protein, vitamins, and minerals. So, for a healthier diet, it’s best to skip the doughnuts.
Blanca Garcia, RDN, is a Nutrition Specialist at Healthcanal.
Nutrition & Diet
        10 Processed Foods Nutritionists Actually Eat
    

        Copyright drmarkhyman/Intagram
    
By Christopher RobackFeb 13, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

            
                 What Makes a Processed Food "Healthy"?
            
            
        
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A post shared by Mark Hyman, M.D. (@drmarkhyman)
"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"
The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.
Read on to learn nutritionist-approved processed foods.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                 1. Extra Virgin Olive Oil
            
            
        ShutterstockDespite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

            
                2. Greek Yogurt
            
            
        ShutterstockHarvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

            
                 3. Canned Legumes
            
            
        Shutterstock
The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

            
                 4. Wholegrain Bread
            
            
        ShutterstockNHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

            
                5. Frozen Vegetables
            
            
        ShutterstockAccording to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

            
                6. Fermented Foods
            
            
        ShutterstockDr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

            
                7. Canned Fish
            
            
        Shutterstock
Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

            
                8. Natural Cheese
            
            
        ShutterstockWhile cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

            
                9. Wholegrain Cereals
            
            
        ShutterstockHeart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

            
                 10. Dried Fruits and Beef Jerky
            
            
        ShutterstockWhen made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.

RELATED:20 Superfoods for People Over 50

            
                Making Smart Choices
            
            
        ShutterstockThe key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

            
                Remember these guidelines when shopping:
            
            
        ShutterstockLook for minimal ingredient lists
Choose items with recognizable ingredients
Avoid artificial additives and excessive added sugars
Consider the processing method
Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        10 Foods That I Will Never Eat Again After Losing 120 Pounds
    
Copyright Becoming Super Human/YouTube/Shutterstock
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
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			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
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Scott (@Becoming_Superhuman) is a social media influencer who lost a whopping 120 pounds. In his video, he reveals how he did it, “eating a low carb ketogenic diet, intermittent fasting, eating whole foods and cutting out processed foods.” In one viral video, he discusses the food he learned to avoid. “Today we're going to talk about the ten foods I will never eat again. And it's not that I'll never eat them, but not gonna be on the regular,” he says. “These are foods that I had to put on the Do Not Eat list when I was losing 120 pounds. Ten foods that remain on the Do Not Eat list as I try to maintain my 120-pound weight loss in the last 13 months.”
SugarShutterstock
The “number one food” Scott cut out was sugar. “I mean, just, anything was sugar in it,” he says. This includes ice cream, sweetened drinks, and pie. “I'll make some exceptions here and there,” he says. However, when he does, he does so in moderation.
RELATED:3-Part Walking Schedule That Melts Fat All Day Long
Processed GrainsNumber two, food processed grains. “Our grains, our flour has been overly processed to the point where it's been bleached, it's been refined, they've basically removed everything from it except for gluten,” he says. This takes out bread and pizza crust unless he makes a high-protein pizza crust out of egg white powder. “For the most part, I'm not going to eat pizza, and I'm not going to prepare pizza that often I like to cook. I like to do some things, but I would rather cook some meats, I would rather cook some eggs, I would rather cook these high protein things that are really, really good for me.”
Seed OilsShutterstock
Number three on the list is seed oils, “basically all kinds of vegetable oils,” he says, including safflower oil, peanut oil, sunflower seed oil, soybean oil” because they are highly processed. “They're heated up to a massive degree, put under high pressure, they are changed chemically, and they're bleached,” he says. The oils does he use? Olive, coconut, and avocado, which are fruit oils. “Those oils are not highly processed. It's the same thing with ghee, butter, lard, and fat tallow. Those are good fats to cook with.”
RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes
Ultra Processed CarbohydratesNumber four is ultra-processed carbohydrates, “things like boxes of crackers, chips, breakfast bars, cookies,” he says. “Basically, in the middle of your grocery store aisles.” He specifies that ultra-processed foods are things with ”more than two or three ingredients on that box, maybe four or five for something that's pretty natural,” he says.
Fast FoodShutterstock
The number five food on the list is fast food. “The way those foods are processed in the restaurant, for the most part, they're full of seed oils, they're full of gluten, they're full of refined flours,” he says.
Enchiladas and TamalesShutterstock
The sixth foods are enchiladas and tamales, “again, it's because of the ingredients,” he says. “These things are made from the processed grains in our country, the masa, the flour that's being used, the cornmeal that's being used, and has been highly processed.” They also have seed oils.
RELATED:2 Expert Tips for Stubborn Fat Loss That Actually Work
Processed Salad DressingsSo the number seven-item on the list is processed salad dressings, “unless you look at the label and it says that they used avocado oil or coconut oil,” he says. A lot of dressings are made with soybean oil, safflower oil, or canola oil. “They're not good for you. They shouldn't be consumed. They cause issues in our bodies. It causes inflammation in your body.”
SodaShutterstock
Number eight, soda — even diet. Soda contains sodium benzoate, “this chemical that once you consume it activates an enzyme, and that enzyme sends a signal to your brain and tells you not to burn fat right now,” he says.
CerealShutterstock
Number nine was “another one that used to be a go-to, and I lost weight doing this with Weight Watchers, with Noom, with several different programs, because it's low calorie,” he says. The answer? Breakfast cereal. He says he thought Cheerios, Honey Nut Cheerios, Raisin Bran, and Fruit Loops were “heart healthy,” and “I've been a big cereal guy all my life,” he says. “Since my weight loss journey, since my health journey, I've come to understand that there are things in those products that cause me problems. They have gluten and carbohydrates, which is not bad in and of itself, but they are processed refined carbohydrates. Highly recommend not to consume it.”
RELATED:9 Steps I Took to Reinvent Myself in 6 Months
DonutsShutterstock
The last item is donuts, which “may be the single worst thing that you can consume,” he says. “It is made with sugar and refined processed grains. It is deep fried in a seed oil that is probably rancid. And you're combining fats and carbohydrates together, which is extremely bad for your body because your body can't burn both at the same time.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Simple Meals She Still Eats After Losing 30 Pounds
    

        4 Meals I Ate to Lose 30 Pounds in 12 Weeks
    

        Copyright Liezl Jayne/Facebook
    
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

            
                Getting Out of the Winter Rut
            
            
        "To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

            
                Protein-Packed Breakfast Smoothie
            
            
        
View this post on Instagram
A post shared by Liezl Jayne (@liezljayne)
"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

            
                Morning Movement Matters
            
            
        "I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

            
                Nutrient-Dense Lunch Bowl
            
            
        "It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

            
                Prioritizing Meal Prep
            
            
        
View this post on Instagram
A post shared by Liezl Jayne (@liezljayne)
"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

            
                Refreshing Afternoon Treat
            
            
        ​Overnight Chia Seed BreakfastShutterstock"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

            
                Dairy-Free Alternatives
            
            
        ​Green TeaShutterstock"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

            
                Quick 10-Minute Dinner
            
            
        "This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

            
                Mindful Evening Indulgence
            
            
        Shutterstock"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                The Protein Priority
            
            
        ​7. EggsShutterstock"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

            
                Understanding Your Calorie Needs
            
            
        
View this post on Instagram
A post shared by Liezl Jayne (@liezljayne)
"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

            
                Flexible Framework, Not Rigid Rules
            
            
        "It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

            
                Summer-Ready Confidence
            
            
        "Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

            
                Finding Inspiration, Not Perfection
            
            
        "I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast
    

        Shutterstock
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

            
                Egg Whites
            
            
        ​ A Day of Measured EatingShutterstockThe first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Non-Fat Greek Yogurt
            
            
        ​2. Greek YogurtShutterstockNot all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

            
                Protein Powder
            
            
        ​17. Soy Protein PowderShutterstockAnother item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

            
                Canned Tuna (in Water)
            
            
        ​7. Canned FishShutterstockShe also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Low-Fat Cottage Cheese
            
            
        ShutterstockMost health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

            
                Deli Turkey or Chicken (Low-Sodium)
            
            
        ​Processed Meats: The Cancer ConnectionShutterstockNot all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder 
            
            
        1. Sugar-free Jello: 11 caloriesShutterstockSugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Eat This for Breakfast to Burn More Fat
    

        Shutterstock
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you. 

            
                Make Sure Your Breakfast Is Balanced
            
            
        ​Don’t Skip BreakfastShutterstock“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

            
                Aim for 30 Grams of Protein
            
            
        ShutterstockMorrison recommends starting by choosing protein and aiming for 30 grams of protein. 
Some examples:
2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage 
2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
1 serving of protein powder + 2/3 cup of greek yogurt.

            
                Here’s What to Do When Traveling
            
            
        ​StarbucksShutterstock“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

            
                Then, Choose a Healthy Fat
            
            
        ShutterstockNext, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

            
                Amp Up Your Fiber Intake
            
            
        ​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstockNext, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.
Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.
Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat
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