How To Stay Away From Processed Foods
how to stop eating processed food

I once heard on a Joe Rogan podcast that "the middle of the grocery store is trying to kill you," and while it might sound dramatic, there’s a kernel of truth to it. Processed foods are a staple in many households, offering convenience, long shelf life, and tempting flavors. However, the growing body of evidence linking ultra-processed foods (UPFs) to various health concerns—from heart disease and obesity to mental health issues like depression—has prompted many families to reconsider what they put on their plates. Cutting down on UPFs can seem daunting, but with a little planning and incremental changes, you can embrace a healthier way of eating that benefits the entire family.
WHAT ARE ULTRA-PROCESSED FOODS?
UPFs are more than just your average processed foods. These include packaged snacks, sugary cereals, frozen meals, sodas, and even some items you might not suspect, like fruit-flavored yogurts, granola bars, and certain types of bread. What sets UPFs apart is their inclusion of industrial additives—ingredients you likely wouldn’t find in your kitchen—such as artificial colors, flavors, sweeteners, preservatives, emulsifiers, and thickeners. These ingredients are designed to enhance taste, texture, and shelf life, but they also make these foods calorie-dense, high in sugar, salt, and unhealthy fats, and low in essential nutrients.
why are processed foods bad
Studies consistently show that diets high in UPFs are associated with increased risks of obesity, Type 2 diabetes, cardiovascular disease, and even some cancers. Beyond physical health, they may also impact mental well-being, contributing to conditions like depression and anxiety. Moreover, these foods can be addictive, encouraging overconsumption and making it harder to switch to healthier options.
Steps to Reduce UPFs in Your Family’s Diet
The good news is that reducing UPFs doesn’t have to mean an overnight overhaul. Small, consistent changes can help you and your family transition to a more whole-food-based diet without feeling deprived.

how not to eat processed foods
1. START SMALL AND AVOID PERFECTIONISM Trying to cut out all UPFs at once can feel overwhelming and unsustainable. Begin by identifying a few key areas to improve. For instance: Replace sugary cereals with oatmeal topped with fresh fruit. Swap packaged snacks for homemade options like trail mix or energy bites. Focus on making gradual, incremental changes to build habits that last.
2. FOCUS ON BEVERAGES FIRST Sugary drinks, including sodas, energy drinks, and even fruit juices, are a major source of UPFs. They are loaded with added sugars or artificial sweeteners, both of which can negatively impact health. Encourage your family to: Drink water as the primary beverage. Flavor water with fresh fruits, cucumber slices, or herbs like mint for a refreshing twist. Explore herbal teas or sparkling water as alternatives to sodas.
3. REINVENT SNACK TIME Packaged snacks are often the most heavily processed items in our diets. Instead of reaching for chips or candy bars, consider these easy and healthier options: Cut-up fruits and vegetables paired with hummus or nut butter. Plain yogurt sweetened with fresh fruit and a drizzle of honey. Homemade popcorn seasoned with herbs and spices. Encourage your kids to get involved in preparing snacks; this can make them more excited to try healthier options.
4. LEARN TO READ LABELS One of the simplest ways to identify UPFs is by studying ingredient lists. A general rule of thumb: If you can’t recognize or pronounce most of the ingredients, it’s likely ultra-processed. Focus on products with short, simple ingredient lists and avoid those with additives like: Artificial colors, flavors, or sweeteners. Preservatives and emulsifiers. Excessive amounts of sodium or sugar. For example, when buying bread, choose one with ingredients like flour, water, yeast, and salt, rather than a long list of unfamiliar chemicals.
5. COOK MORE AT HOME Cooking at home gives you complete control over what goes into your meals. While it might seem time-consuming, it doesn’t have to be: Plan meals ahead and use simple recipes. Batch-cook soups, stews, or casseroles and freeze portions for busy days. Use a slow cooker or Instant Pot to save time. Homemade versions of UPF-heavy favorites, like pizza, granola, or pancakes, are often just as tasty but much healthier.
6. TRANSFORM MEALTIME FAVORITES UPFs often dominate family favorites like pizza, chicken nuggets, and macaroni and cheese. Instead of cutting them out entirely, consider homemade alternatives: Use whole-grain dough and fresh toppings for pizza. Bread chicken strips with whole-grain breadcrumbs and bake them for a healthier take on nuggets. Swap boxed macaroni and cheese for a homemade version with real cheese and whole-grain pasta.
7. PLAN AHEAD FOR ON-THE-GO EATING One of the biggest barriers to reducing UPFs is the convenience they offer. To counter this, prepare portable, healthy snacks and meals in advance. Try: Pre-packaged containers of cut-up veggies, fruits, or nuts. Sandwiches made with whole-grain bread and simple fillings like peanut butter and banana or turkey and avocado. Reusable water bottles to avoid the temptation of sugary drinks while out and about.
8. EDUCATE YOUR FAMILY Explain to your kids why you’re making these changes. Use age-appropriate language to discuss the benefits of healthy eating and the potential risks of UPFs. Get them involved in grocery shopping, reading labels, and even cooking. When kids feel included, they’re more likely to embrace the changes.
9. BE PATIENT AND FLEXIBLE Habits take time to change, and there will be bumps along the way. Allow room for occasional treats and don’t stress over every indulgence. The goal isn’t perfection but creating a sustainable, healthier lifestyle for your family.
Reducing UPFs in your family’s diet is an investment in long-term health and well-being. By starting small, planning ahead, and focusing on fresh, whole foods, you can gradually shift toward a diet that prioritizes nutrition and minimizes harmful additives. Remember, it’s about progress, not perfection. With patience and persistence, these changes will become second nature, helping you and your loved ones thrive.
Pure Pitcher
On Sale
Say goodbye to undesirable heavy metals, trace pharmaceuticals, fluoride and PFAS, often referred to as the "Forever Chemical," all courtesy of our state-of-the-art filtration innovation.
Pure Dispenser
On Sale
Embrace the ease of pure, uncontaminated hydration with the Pure Dispenser—the perfect solution for health-conscious individuals seeking a safer and superior way to stay optimally hydrated. Featuring the same award-winning filtration technology as our renowned Pure Water Filter Pitcher, the Pure Dispenser delivers exceptional water quality, removing over 200 contaminants effortlessly. It's hydration, redefined.