Making Healthy Food Choices: How to Limit Highly Processed Foods

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In today’s fast-paced world, highly processed foods are readily available and have become a convenient staple in many households. However, Canada’s Food Guide recommends limiting these foods because they are not part of a healthy eating pattern. But what exactly are highly processed foods, and how can you make healthier choices? Let’s explore!

Understanding Highly Processed Foods

Highly processed foods are processed or prepared foods and drinks that add excess sodium, sugars or saturated fat to your diet. Common examples include:

  • Sugary drinks like soft drinks, fruit-flavored beverages, energy drinks and sports drinks
  • Syrups and jams
  • Packaged snacks like chips, pretzels, cookies, candy and chocolate
  • Sauces, dressings and gravies
  • Ice cream and frozen desserts
  • Bakery products like muffins, cakes and donuts
  • Fast foods like burgers, french fries and pizza
  • Processed meats like sausage and deli meats
  • Frozen meals like boxed pasta dishes and pizza

These foods may be convenient, but eating highly processed foods increases your intake of sodium, sugars or saturated fats. In turn, consuming too much sodium, sugars or saturated fat can increase your risk of chronic disease.

Sodium

Consuming a higher amount of sodium can lead to higher blood pressure, which may lead to heart disease. The reason sodium is often added to foods is to preserve them as well as for taste. Highly processed foods are the main source of sodium for Canadians.

Sugars

Frequent consumption of foods and drinks with added sugars has been linked to an increased risk of obesity and type 2 diabetes. As well, consuming too many sugary drinks has also been linked to an increased risk of cavities in children.

Saturated fat

Saturated fats have been linked to an increased risk of heart disease. Replacing foods that have mostly saturated fat with foods that have healthy unsaturated fats can help lower the risk of heart disease.

Processed meats

Processed meats can be high in both saturated fat and sodium. Consuming too many processed meats has been linked to a higher risk of colon cancer.

Simple Ways to Limit Highly Processed Foods

If you consume highly processed foods, try to:

  • eat them less often
  • eat them in small amounts
  • replace them with healthier options

Limiting highly processed foods doesn’t mean sacrificing flavour or convenience. Here are some practical ways to make healthier choices:

1. Swap sugary drinks for water

  • Sugary beverages are one of the biggest sources of excess sugar. Choose water as a refreshing and healthier alternative.

2. Choose less processed foods, such as:

  • leftover baked chicken instead of deli meats
  • steel-cut oats instead of sweetened instant oats

3. Cook homemade versions of your favourite highly processed foods, such as:

  • Make your own frozen dinner by choosing a healthy recipe and freezing it in meal-sized portions
  • Choose a healthy recipe for your favourite store-bought muffin or cookie

Cooking at home helps you avoid the hidden sugars, sodium and unhealthy fats found in processed meals since preparing meals from scratch allows you to control what goes into your food. Try simple, nutritious recipes that use healthy ingredients.

4. Read food labels

  • Use the food label when grocery shopping to make informed choices. Compare the nutrition facts table on foods to choose products that are lower in sodium, sugars or saturated fat.

5. Plan and prepare meals in advance

  • Meal prepping reduces the temptation to rely on fast food or packaged meals. Plan meals in advance to include vegetables, fruit, whole grain foods and protein. Cook in batches and store healthy meals for easy access throughout the week.

6. Snack smart

  • Instead of reaching for processed snacks, opt for nutrient-rich options like nuts, seeds, yogurt, fruit and vegetables.

Take Away

What you eat on a regular basis matters for your health. Limiting highly processed foods is a key step toward better health. By making small but meaningful changes, such as choosing less processed foods, cooking homemade versions of your favourite highly processed foods, reading food labels, and planning and preparing meals in advance, you can enjoy delicious, healthy meals, while limiting your intake of sodium, sugars and saturated fat to support your overall health.

For further information:  Canada’s Food Guide

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