ESPUltra-processed foods are everywhere. From packaged snacks and sugary cereals to frozen meals and fast food, they're often convenient, inexpensive and hard to resist. But eating fewer of them may benefit both your physical and emotional health.
A recent study from UC San Francisco found that people with depression experienced improvements in their symptoms after significantly reducing ultra-processed foods. While the study was small and more research is needed, it offers another reason to make healthier food choices.
The good news? You don't have to give up your favorite foods. Sometimes, a simple substitution is all it takes. Try these everyday alternatives:
• Instead of sugary breakfast cereals: Choose oatmeal topped with fresh fruit, cinnamon or nuts.
• Instead of potato chips: Try air-popped popcorn seasoned with your favorite spices.
• Instead of packaged cookies: Enjoy apple slices with peanut butter or plain yogurt with berries.
• Instead of processed deli meats: Try home-cooked chicken, turkey or mashed chickpeas for sandwiches.
• Instead of sugary sodas: Enjoy sparkling water with fresh lime, orange slices or berries.
• Instead of frozen pizza: Make your own using whole-wheat pita bread, tomato sauce, vegetables and mozzarella cheese.
Eating healthier doesn't mean making everything from scratch. Remember, not all processed foods are unhealthy. Frozen vegetables, canned beans and plain yogurt can be nutritious, affordable and convenient options. Start by replacing one ultra-processed food with a more nutritious alternative. Small changes can make a big difference over time.
