Try These Meals for Less Processed Foods
Last month, a study found that people who ate ” ultra-processed ” foods (like cereals and muffins) ate more calories and gained more weight than those who ate less processed diets. Since then, I’ve been using the research menu as breakfast inspiration.
I confess I’m used to thinking of food in terms of macros. If the meal is all carbs, this is not likely to be a good choice. But if it has a reasonable amount of calories, a lot of protein and a little fat, I will shrug my shoulders, call it healthy and give it up. But the study carefully selected macros in diets with ultra-processed and less processed foods.
So here’s what’s interesting: The article describing this study included a menu of processed and unprocessed foods in its supplemental information. These are not exact recipes, but they include basic ingredients and are the perfect starting point for creating your own less processed meals.
In the mornings, I alternated between two breakfasts in the study, and also tried some lunch salads. The main thing I noticed is that I eat a lot of fruits and vegetables. And nuts. And you know what? They taste great. Here are my favorites:
Oatmeal with blueberries
- Oatmeal
- Blueberry
- Almond
- Milk (used 2%, I use whole milk)
- Salt
Yoghurt Parfait
- greek yogurt
- Strawberry
- Sliced banana
- Walnuts
- Added salt and olive oil. I do not.
- I go counter and sprinkle some honey on top.
Chicken Fruit Salad
- Spinach
- Chicken Breast (I buy grilled pre-cooked frozen chicken strips from Trader Joe’s)
- Apple slices
- Bulgur (sometimes replaced with other cereals, for example, barley)
- Sunflower seeds
- Grape
- Vinaigrette (made with olive oil, lemon juice and vinegar; I use bottles)
While I don’t do everything from scratch, this is a clear step up from the dishes I usually collect from pantries: Normally, blueberries in oatmeal would be an occasional treat rather than a necessary part of my morning. If you’re looking for a way to get rid of some of what you eat, try these meals (or other dishes from the study ).