Eating Habits and Ultra-Processed Foods: The Key to Modern Health Care

[The Epoch Times, 12 Cèitean, 2024](Complete report by Epoch Times reporter Li Yan) Many people like ultra-processed foods, but research has found that such foods are harmful to health. It seems difficult for people today to avoid ultra-processed foods.

Sodas, potato chips, ice cream, lunch meat and other prepared foods are staples of the American diet. Over 70% of the food supply in the United States is provided by ultra-processed foods.

But science shows that eating too much processed food is very bad for us. Eating ultra-processed foods increases the risk of developing or dying from dozens of diseases, according to a February study of nearly 10 million people.

Science also shows that when you eat a Mediterranean diet with a focus on vegetables, fruits, legumes, nuts and fish, you can reduce your risk of certain cancers, diabetes, heart disease, high cholesterol and reduce stroke. Eating like this can also improve brain health, strengthen bones, and prevent dementia and depression.

But the hot dogs and cookies were delicious. so what should i do now?

Identify ultra-processed foods

A recent study showed that for every 10% more ultra-processed food consumed, the risk of premature death increased by 14%. (Tooykrub/Shutterstock)

CNN experts recommend, first of all, avoid eating foods with many ingredients.

According to the Food and Agriculture Organization of the United Nations, many ultra-processed foods have long lists of ingredients and contain additives. If you don’t know how to pronounce these technical names in food ingredient lists, be careful.

These lists may include preservatives, artificial colors and dyes used in foods such as soda, french fries, packaged soups, chicken nuggets and ice creams, defoaming agents, puffing agents, bleaching agents, gelling and polishing, agents that prevent the separation of Emulsifiers, as well as added sugar, salt and fat, used to make foods more palatable. These are all signs that the food is highly processed.

Don’t eat out when you can’t tell what’s in your food, and be aware that many items on fast food menus can be handled well (such as hot dogs, hamburgers, chicken nuggets, and fries ).

Second, you can start with three meals a day and move to a healthy diet.

three meals a day

Quinoa, avocado and apple peel salad, perfect for a healthy detox diet. (Shutterstock)

Breakfast is probably the easiest meal to change. Instead of sugary cereal or toasted waffles, eat some warm and filling traditional grains such as quinoa, sorghum or wheat berries, cooked with milk, honey, nuts and fruit. Don’t have time to prepare breakfast in the morning? Then prepare your overnight oats the night before. Or enjoy a simple bowl of plain Greek yogurt in the morning with fresh fruit and some nut chips.

As for lunch, instead of grabbing a deli sandwich or a slice of pizza every day, try packing a plant-based lunch once or twice a week.

For many families with pre-scheduled schedules, dinner preparation is a rush, so meals may not be cooked during the week, and fast food burgers and snacks should avoid chicken whenever possible.

Instead, consider grilling chicken or cooking turkey on the weekend for easy Tuesday night tacos.

When it comes to snacks, that can be a difficult question. Store-bought potato chips, sugary yogurt and candy trail mix are among the ultra-processed foods that experts recommend avoiding. Consider substituting apples, oranges, bananas, carrot sticks and other fruits and vegetables.

It’s worth mentioning that nuts and seeds are full of protein, filling, and at the same time promoting brain health and heart healthy fats.

When it comes to desserts, baked goods and ice cream are great for special occasions, but for an everyday dessert that’s not overly processed, Al Bochi’s Strawberry Ricotta Oatmeal Parfait recipe takes it to the next level.

Treat differently and pay attention to balance

Cookies, chips and cakes are all ultra-processed foods. (Stock photos)

Another thing to mention is that different foods have different effects, and ultra-processed foods should be treated differently. At the same time, we must also pay attention to the issue of “balance” when we eat such foods. But there are some ultra-processed foods that should be avoided.

A 30-year study published Wednesday found that eating ultra-processed foods is linked to an increased risk of early death. The risks of processed meats, sugary foods and drinks and highly processed whole grains are not comparable, said study author Dr. Mingyang Song, associate professor of clinical epidemiology and nutrition at Harvard’s TH Chan School of Public Health.

“For example, cereals, whole wheat bread, they are also considered ultra-processed foods, but they contain all kinds of beneficial nutrients such as fiber, vitamins and minerals,” he said, “On the other hand, I think people should try to avoid or limit certain ultra-processed foods, such as processed meats, sugary drinks, and maybe artificially sweetened drinks.”

Editor-in-Chief: Sun Yun #