As if the rates of obesity and chronic disease weren’t proof enough that our food system is badly broken, data driven research that provides the evidence against ultra-processed foods is stacking up. A shout out of Marion Nestle (nutrition professor at NYU, and public health advocate) for her compilation of the latest studies, showing anywhere from a 500 to 1,000 calorie PER DAY increase when subjects were fed an ultra-processed diet as compared to a minimally processed diet. Factors include less chewing time, quicker eating time overall, and a hyper-palatability caused by the excess of simple sugars and sodium.
This information is unlikely to be a surprise to anyone (although the daily difference in calories was staggering, even to me). The problem comes down to how to minimize the ultra processed foods? In our jam packed schedules, where quick and cheap food abounds, it becomes almost unavoidable. Do yourself a favor and start by making a point to include one or two of the simplest minimally processed foods per day:
-Nuts and/or seeds, raw or dry roasted, lightly salted (no utensils, cooking or refrigeration needed). Think pistachios, almonds, cashews or pumpkin seeds.
-Fresh or frozen fruit (these just require a simple wash (or thaw if using frozen)). Think pears, apples, grapes or berries for no peeling/slicing required!
-Fresh greens (pre-washed for more ease, and ready to go with a drizzle of olive oil and lemon juice). The greener the better, or red/purple if you can- arugula, spinach, kale, chicory or radicchio.
Then follow up with a second favor to yourself- let Midwest Sous Chef do the cooking, and place your order for next week’s meals today!
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