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
✓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.

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

        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
✓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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By Christopher RobackDec 12, 2024
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 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.
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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.
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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 
                       Follow:
                       

   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
Shutterstock
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"?
            
            
        
View this post on Instagram
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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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
        She Lost 30 Pounds While Eating These Popular Foods
    

        I Lost 30 Pounds While Eating These High-Protein Foods
    

        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 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.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

            
                Breakfast
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

            
                Lunch
            
            
        
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“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

            
                Green Smoothie
            
            
        
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Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

            
                Pre-Workout Snack
            
            
        
View this post on Instagram
A post shared by Denise 🇵🇸 (@denisehamdan)
“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

            
                OxyShred and Pre-Workout
            
            
        
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“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

            
                Protein Bar
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
View this post on Instagram
A post shared by Denise 🇵🇸 (@denisehamdan)
“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

            
                Dessert
            
            
        
View this post on Instagram
A post shared by Denise 🇵🇸 (@denisehamdan)
“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

            
                RDN Weighs in
            
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

            
                Try Eating More Vegetables, Expert Says
            
            
        
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“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

        Shutterstock
    
By Leah SuzanneMay 12, 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.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

            
                Too Much Sugar
            
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

            
                Ultra-Processed Foods
            
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

            
                High-Fat Foods
            
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

            
                Sitting All Day
            
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

            
                Not Hydrating
            
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

            
                Too Much Alcohol
            
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

            
                Be Mindful of Portions
            
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

            
                Be Mindful of Coffee
            
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

            
                Don’t Skip Meals
            
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

            
                Don’t Consider It a Quick Fix
            
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

            
                Same Unhealthy Lifestyle
            
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

            
                Protect Your Health
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

            
                Carbonated Beverages
            
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

            
                Long-Term Goals
            
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

            
                Refined Carbohydrates
            
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

            
                Watch Out For High Fiber
            
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

            
                Junk Food
            
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

            
                Spicy Foods
            
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

            
                Always See a Medical Professional
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 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.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

            
                She Does Multiple Leg Days a Week
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

            
                She Does 8 to 12 Reps of Each Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

            
                RDLS
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

            
                Sumo Squat with Kettlebell
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

            
                Glute Bridges
            
            
        
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“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

            
                Cable Step Up
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

            
                Seated Leg Curl
            
            
        
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She sits down at a machine. “Then I did a seated leg curl,” she says.

            
                Core Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
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