“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” – B.K.S. Iyengar
Say No To Packaged Food?
Health is truly a blessing. But often, we take it for granted. And our ignorance eventually leads us to regret the health choices we made in the past. It is always better to follow a healthy diet schedule than be sorry. However, we cannot deny that we look for shortcuts with our hectic schedules. We seek out everything that can provide quick results. Maybe that’s why so many of us love ‘instant noodles’ too. They get ready in merely two minutes.
Processed foods have therefore become a highly convenient option for us. Indeed, they are tasty, but they are not healthy. You might be saving your time for now and ending your hunger with some delicious products. But you are not doing yourself any favor for the long run.
Instead of readying yourself for paying long due medical bills, you realize the true importance of following a healthy diet plan. It is now or never. Start today and cut down those processed foods from your food list.
What Are Processed Foods
For those who still don’t know what processed foods are, let us tell you. Processed foods are ready meals, processed meat, or baked goods. Although not all processed foods are harmful, the ones that are can have an immense negative impact on your body.
When we talk about ultra-processed foods, or in other words, chemically processed foods, they contain high amounts of artificial ingredients, sugar, trans fats, and refined carbohydrates. All this can be detrimental to your health.
Unfortunately, over the period, the consumption of ultra-processed food has dramatically increased globally.
Interestingly, there seems to be confusion with the term since almost all foods are processed somehow. If the production of food is without the usage of any chemicals or toxic ingredients, it does not lose its nutritional value in any way. For example, heating the vegetable to grinding beef or pasteurizing foods during mechanical processing is entirely healthy and safe to eat if no chemicals are added.
There is a difference between chemical processing and mechanical processing.
Chemically Processed Foods- What Are They?
They consist of artificial substances and refined ingredients that do not offer substantial nutritional value.
Due to artificial flavors, colors, sweeteners, and other chemicals.; they don’t have much to offer to your body. In other words, they are tasty but not good for your health.
Otherwise known as ‘cosmetic’ foods, some common examples are:
· Bakes items such as cakes, pastries, pizzas
· Breakfast cereals
· Frozen, microwave, or ready to eat meals
· Crackers and chips
· Instant noodles
· Ice cream
· Candies
· Instant soups
· Sweetened drinks
· Cheese
· Tinned vegetables
· and more
There are several techniques used to process these food items. And can consists of more than one level to become processed entirely. With increased salts, oil, and added sugar, they are not a healthy choice for a good diet. The addition of additives makes them unsafe to eat. At the same time, preservatives are incorporated to extend the shelf life. Also, to maintain their specific structure, such as cakes. If you are picking an item, look out for terms such as maltose, hydrogenated oil, trans fats, and dextrose. The inclusion of these ingredients leads to twice as much sodium and sugar as the daily recommendation.
Therefore, if you are overeating processed food, you are consuming more sugar and salt than recommended. Moreover, the levels of calories are also high, which means an added amount of fat too.
Packaged Foods Can Be Bad For You?
To answer it in one word, ‘Yes!’
But this is not enough. You should know why packaged foods are bad for you and how much you consume while maintaining a proper balance.
Undoubtedly ultra-processed foods are divine to the taste, but the ingredients (added sugar, salt, saturated fats) are not healthy options. Therefore you should take them in a limited amount.
Moreover, the number of vitamins and dietary fibre is also considerably less.
Simple Tips To Stay Healthy
It is a smart move to always read the nutritional label before buying a product. It will help you know the amount of salt, fat, and sugar content you are taking. You can find the nutrition information on the back, front, or sides of the packaging.
You can even find nutrition labels using color codes to provide the information. There can be amber, red, or green colors to let you easily differentiate. For a healthier choice, it is better to go for fewer reds and more ambers and green.
Health Risks With Processed Foods
Increased use in processed foods invites the possibility of unhealthy outcomes. According to researchers, a good amount of data shows that processed foods play a vital role in the increase of diseases such as:
· Coronary heart disease
· Cerebrovascular disorders
· Cardiovascular disease
· Cancer Risks
With too much intake of processed food, there are higher chances of decreased life span. With weight gain as one of the most common problems worldwide, processed foods are one of the biggest causes.
Other health includes high blood pressure, diabetes, and insufficient nutrients.
Without a doubt, these process foods are delicious and cause serious health problems. Due to the artificial ingredients, they reduce essential minerals, fibres, and nutrients to almost negligible. Apart from overindulging in unhealthy options, they have the power to stimulate our brain’s center that makes us feel good when eating them. You may be enjoying the moment, but the adverse effects they are leaving on your body; that is an entirely different story.
Ways To Reduce Packaged Foods In Your Diet
In a world full of processed foods, you can still choose countless options for maintaining a healthy lifestyle.
Go To The Outside Aisles: You can consider shopping from the dairy aisled or produce as the other sections of the aisles are usually filled with packaged products.
Read The Label: If the ingredient list is too long, you can expect many processed ingredients in it. With too many chemical names, it is best to leave the product untouched.
Less Processed Meat: You can choose meat options that are not too much processed, such as chicken breast or seafood. You can avoid options such as bacon, sausage, or cured meats.
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Cook At Home: Nothing beats the taste and nutritional benefits of home-cooked food. Because with a home prepped meal, you have complete control over the ingredients you choose to put it, let alone the quantity. You not only stay healthier, but happier too. People who go for home-cooked meals daily are likely to consume food beneficial for maintaining energy levels and mental health. Interestingly, it also results in longer life. We also get time to spend with our loved ones that helps build a strong sense of connection and reduces concerns such as depression and stress. Moreover, you not only save time but money too. Since you know the ingredients used in a dish, you do not have to worry about having elements that trigger any allergies.
Also, what a better way to have quality family time after a long tiresome day!
Physical Activity Is Important
We cannot emphasize enough that it is equally important to exercise besides following a healthy diet plan. Physical activities can make a noteworthy difference in your life. It also reduces the chances of developing severe diseases such as cancer, type 2 diabetes, or cardiovascular diseases. With even a 30 minutes walk a day, you can see a positive difference. Or consider doing muscle-strengthening activities.
Some of the essential benefits of doing regular exercise are:
· a healthy mental state
· lower levels of blood cholesterol
· strong bones with a lower risk of having osteoporosis
· balanced weight
· reduced chances of having a heart attack
· considerable relief from negative thoughts and anxiety
· improved sleep patterns
We do not expect you to start running for hours from today. Start small, but stay consistent. But consult your doctor before initiating your physical activity program.
Conclusion
It is no denying that choosing the food best for us lies entirely in our hands. No one is forcing us to eat processed food. A healthy diet plays a vital role in providing your body with the essential nutrition and fibre. Fresh vegetables, fruits, and unprocessed meats from various animal sources provide you with different healthy options. Moreover, it protects you from countless diseases, prevents any allergic flareups, and allows you to stay active.
You can go for whole foods to help you meet the daily needs of other vital nutrients.
The best method is to maintain a balance. Alongside eating ultra-processed food occasionally, you can add nuts, lean meats, grains, seeds, and legumes.
Are you ready to change your diet plan and shift to healthy eating for a – lifestyle?