After a week of recording food, I find it interesting to look at how much processed food we eat. Processed foods being any food that was made in a factory and that comes in a bag or a box. We love them, we tend to overeat them and here is what I can tell you about processed foods and your weight and health. The single best way to improve your health and shed pounds is to stop eating the processed foods. Yes, they are very convenient and generally inexpensive BUT they are also stripped of nutrients (during the processing) and specifically designed to be addictive (salt, crunch, sweet) not to mention huge business that creates loads of profits for the food industry.
It's usually the first thing we grab when we are hungry, a handful of something from a bag or a box. It's the first thing we grab when we are in a hurry, a box of breakfast, a bag at lunch, a box for dinner. The funny thing is, many times we don't even need the bag or the box. For example, take pancake mix - check out the ingredients, flour, sugar, eggs, salt, baking powder mixed in with some strange sounding preservatives. Don't most of us have all of these things in our pantry? If not, buy them because they will go much further than a box of pancake mix. Save your money, use what you have at home and skip the preservatives. Don't have the recipe? Google pancake recipes and there you have it. Another example, frozen french fries. Buy a bag of potatoes, cut them in slices (skins on!) mix in a couple of tablespoons of olive oil, pepper, garlic powder, celery salt (or whatever spices you like - be creative) and pop them in the oven. Easy, fresh, and you'll have potatoes left over for another dinner another night. And again, use the internet. Google "potato recipes" and see what you get!
I'm not suggesting that you give up all processed foods. This would be a big job for any of us, but I know there is room for improvement in all of our lives. For the sake of our weight and our health, a good rule of thumb when buying bagged and boxed foods is to look at what's in it and if there are over 5-7 ingredients, skip it. Preservatives, skip it. Artificial colors and flavors, skip it. "All natural", there is no standard for this term - it means nothing.
So what do we eat if we are not eating and snacking on processed foods? The majority of your calories should come from whole fruits, vegetables, whole grains and lean proteins. Bottom line, that's it. If you have children I'm sure you're thinking, "what will my kids think". You're the parent. It's your job to make sure they are healthy. I tell my kids that they can choose how and what they eat when they are adults and that I wouldn't be doing my job if I didn't give them healthy options (and treats too, there is a happy medium!). Be creative! Leave fruit sitting out on the counter, apples and peanut butter, a bowl of nuts, sunflower seeds, pepitas (shelled pumpkin seeds roasted, yum!). Put the less healthy snacks in a hard to find spot. When I go into people's homes often I find the snack drawer is easily accessible and the healthy foods are on the top shelf.
When you begin eating less processed foods you will notice a couple of things. One, that you have more energy and feel better over all. That's a reason right there to make the change. Two, nutrient rich, whole foods satisfy your body - they fill you up. If you listen to your body and not your mind, you will notice that you are satisfied with less amounts of food when eating real, whole, good foods. Foods that come from the ground or a tree, not a bag or a box. This translates to less calories taken in and that means WEIGHTLOSS.
This week I challenge you stop and think before putting each bag and box in your grocery cart. Do you really need it and/or can you make it yourself? Shop the produce section first and spend time there looking at your options. Skip as many of the aisles as you can. Most of the really good food is located along the perimeter of the store anyway. The aisles are where you find those bags and boxes that we end up having to recycle and that cause us to overindulge and yes, feel guilty. Find your happy medium and then add up the money and the calories you saved and smile - nice work!
